Tuesday June 14th: Warm up: 1 minute HS hold, 20 jumping squats, 50 hollow rocks, 50 superman rocks Skill/Strength: EMOTM for 10 min: 1-3 bar muscle ups Workout: 10 Rounds: (20 minute cap) 5 HSPU 5 Clusters @ 73 lbs Thursday June 16th: Warm up: 3 Rounds: 5 pull ups, 10 push ups, 15 airContinue reading “Gymnastics Club: June 14th/16th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday June 13th
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 / 15 GHSU / 15 GHR / 10 GHSU /10 GHR Back squat: 5 x 4 @ 80% 2. For time: 20 Burpees 20 Thrusters @Continue reading “WOD Monday June 13th”
HavocFIT: June 13th/15th/17th
Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT! Monday June 13th: 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 13th/15th/17th”
WOD Friday June 10th
Events coming up: This Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! 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: Empty bar work xContinue reading “WOD Friday June 10th”
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! 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 – SeatedContinue reading
WOD Wednesday June 8th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! 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: 3 rounds of: 6 BurpeesContinue reading “WOD Wednesday June 8th”
WOD Tuesday June 7th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! 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: Handstand or plank hold xContinue reading “WOD Tuesday June 7th”
Gymnastics Club: June 7th/ 9th
Tuesday June 7th: Warm up: 2 Rounds: 10 hang to active, 10 V-ups, 10 Pass through Skill/Strength: 5 x 10 Pike ups on rower EMOTM for 10 min: 5 Toes to bar Workout: “Cindy” AMRAP in 20 minutes: 5 pull ups 10 push ups 15 air squats Thursday June 9th: Warm up: 3 Rounds: 5Continue reading “Gymnastics Club: June 7th/ 9th”
Havoc Fit: June 6th/8th/10th
Monday June 6th: 1. Warm up / Stretch 2. Every minute on the minute for 10 minutes: 1st minute: 3-5 Bulgarian Split Squats (per leg) 2nd minute: 5-8 Ring Rows 3. 8 Rounds for time: 4 Medicine Ball Thrusters 8 Sit ups w/ medicine ball 100 Meter Row 4. Cool Down Stretch / Foam RollContinue reading “Havoc Fit: June 6th/8th/10th”
WOD Monday June 6th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! 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 / 10Continue reading “WOD Monday June 6th”
CrossFit Havoc 