Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday June 23rd

Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Front squat: 3 x 4 @ 85% 2. “Nicole” Max pullups in 20 minutes. Every time you come off the bar, run 400 meters. *If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.

WOD Wednesday June 22nd

Warm up: Snatch empty bar work x 5 min 15 minutes to work up to a heavy power snatch for the day 2. Power snatch ladder Minute 1: 1 power snatch @ 65% of today’s max Minute 2: 2 power snatches @ 65% of today’s max Minute 3: 3 power snatches @ 65% of today’sContinue reading “WOD Wednesday June 22nd”

HavocFIT June 20th/22nd/24th

Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday June 20th: 1. Warm up / Stretch 2. Every minute on the minute for 10 minutes: 1st minute: 3-5 Bulgarian Split Squats (per leg) (Add one or two reps from last week!) 2nd minute: 5-8 Ring Rows (Add one or two reps from lastContinue reading “HavocFIT June 20th/22nd/24th”

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 500 meter row / Kang squats x 15 / Glute ham sit up x 15 Power clean: 8 x 2 @ 85% 2. 3 Rounds for time of:Continue reading

WOD Thursday June 16th

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 2 rounds of – 10 Plyo pushups off bench / 5 strict pullups  1. Bench Press: Find one rep max. 2. Front squat: 4 x 3 @ 80% 3.Continue reading “WOD Thursday June 16th”

WOD Wednesday June 15th

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 400 meter run / 20 pvc shoulder dislocates / 15 Overhead squats / 10 Seated good mornings 3 Rounds for time of: 15 Power snatches @ 115 lbsContinue reading “WOD Wednesday June 15th”

WOD Tuesday June 14th

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”