CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Wednesday August 26th

Warm up #4 It’s a Surprise! There will be a timer, a barbell, and sweat on the floor.

Warm up: 2 Rounds: 10 Ring rows, 10 Sit ups 3 Sets of max reps of Weighted pullups @ 53/35, 35/26, 26/15 (idea is to start with the hardest pullup and progress to the easiest pullup) 2. Find max weight “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean;Continue reading “WOD Tuesday August 25th”

WOD Monday August 24th

Please welcome new Coach, Tracy to the Havoc team. She will be coaching some classes at Havoc and we are super excited to have her! Warm up #1 Overhead Squat: Find one rep max 2. As many rounds as possible in 15 minutes of: 200 Meter Run 15 Sumo-Deadlift high-pulls @ 95/ 63 10 LateralContinue reading “WOD Monday August 24th”

WOD Friday August 21st

Warm up of your choice 10 minutes of something you suck at 2. 3 Rounds of: 20 Ring pushups 15 Parallette Pass throughs 10 Glute ham raises The goal of this workout is to do the sets unbroken with just enough rest to make it happen.

Warm up # 2 “Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift x 1 185 pound Clean x 3 185 pound Push jerk x 5 3 Muscle-ups 15 foot Rope climb x 1 U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th MilitaryContinue reading

WOD Wednesday August 19th

Warm up # 8 Snatches.

WOD Tuesday August 18th

Warm up: 2 rounds of Pushup x 12 / Ring row x 8 Bench press: 3,3,3,3,3 2. 3 Rounds for time of: 300 meter run 12 Thrusters @ 135 / 93

WOD Monday August 17th

Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs

Gym is closed today Saturday August 15th

Don’t forget the gym is closed today. We will be over at the Girls Gone RX Competition at CrossFit Bradenton. Please come by and hang out and support your fellow Havoc peps. Schedule below. Click for directions.

WOD Friday August 14th

Warm up of your choice Turkish get up : 1 rep every minute for 16 minutes (8 right, 8 left) 2. For time: Row 80 calories Begin the workout with 15 pushups, every 2 minutes complete another set of 15 pushups on your way to 80 calories. This is a far more impressive time thanContinue reading “WOD Friday August 14th”