Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Gymnastics Club: May 31st/June 2nd

Tuesday May 31st: Warm up: 2 Rounds: Run 200 meters, 30 sec plank, 30 sec HS hold Skill/Strength: 5 x Max ring hold EMOTM for 10 minutes: 5 Dips Workout: AMRAP in 12 minutes of: 30 Double Unders 20 Shoulder Taps 10 GHD sit ups Thursday June 2nd: Warm up: Partner 6 minutes fun Skill/Strength:Continue reading “Gymnastics Club: May 31st/June 2nd”

WOD Friday May 27th

Lots of Events coming up! Monday is Memorial Day! We will be having only two classes that day. 9 a.m. and 12 p.m. Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH!  USAW Sports Performance Course June 18thContinue reading “WOD Friday May 27th”

WOD Thursday May 26th

Lots of Events coming up! Monday is Memorial Day! We will be having only two classes that day. 9 a.m. and 12 p.m. Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH!  USAW Sports Performance Course June 18thContinue reading “WOD Thursday May 26th”

WOD Wednesday May 25th

Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH!  USAW Sports Performance Course Warm up: 1000 Meter Row 2. For Time: 800 Meter Run 10 Burpee Pull ups 600 Meter Run 15 BurpeeContinue reading “WOD Wednesday May 25th”

WOD Tuesday May 24th

Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 2 rounds:  30 sec empty bar Overhead hold, 10 Sit ups Every minute on the minute for 10 min:  2 Strict Press @ 70-75% your max 2. “DT”Continue reading “WOD Tuesday May 24th”

WOD Monday May 23rd

Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 30 sec bottom of squat hold, 10 Glute ham raise, 10 jumping Air Squats Front Squat: 5, 5, 5 @ 75-80% your max 2. Back Squat: 5,Continue reading “WOD Monday May 23rd”

WOD Friday May 20th

Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: Get ready for the workout, Warm up all of the things For Time: 20 Deadlifts @ 315 /Continue reading “WOD Friday May 20th”

WOD Thursday May 19th

Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 30 sec plank hold, 8 push ups, 30 sec plank hold, 8 push ups Bench Press: 8, 8,Continue reading “WOD Thursday May 19th”

WOD Wednesday May 18th

Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 20 sit ups, 8 empty bar high hang cleans, 8 empty bar front squats Every two minutes forContinue reading “WOD Wednesday May 18th”