CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Thursday April 23rd

Warm up : Group mobility 1. Pullup / Muscle up stuff for 30 minutes 2. Double under stuff for 10 minutes

Hey guys tonight at 6:30 Andrew Wengert, Chiropractor from Lakewood Ranch will be coming to the gym. If you have any injury or mobility issues please do not hesitate to ask him. He is here to help! Warm up #6 For Time: 20 Deadlifts @ 225 / 157 30 Handstand Push ups 20 Burpee Box Jumps 30″Continue reading “WOD Wednesday April 22nd”

WOD Tuesday April 21st

Warm up: Handstand hold x 30 seconds / Back extension x 20 x 2 rounds 1. Evey 2 minutes for 20 minutes: 1 Press 2 Push presses 3 Jerks 4 Pullups – no kipping please 2. For time: Row 40 calories 40 Power wallballs

WOD Monday April 20th

Warm up # 1 1. Back squat: 3,3,3,3,3 working up to a 3 rep max 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats

WOD Friday April 17th

Do something to warm up that you have never done before. As many rounds as possible in 8 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As many rounds as possible in 6 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As manyContinue reading “WOD Friday April 17th”

WOD Thursday April 16th

Warm up # 2 1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 45 seconds of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 30 seconds of 45 / 25 lb WeightedContinue reading “WOD Thursday April 16th”

Commitment is Key.

Commitment is something that people sometimes forget about when it comes to exercise. You have to commit to truly making exercise a part of your life if you want to see the results that will ultimately change your life. Results do not come easy. Results do not come fast. You have to be a stayContinue reading “Commitment is Key.”

WOD Wednesday April 15th

Look at all the cool competitions coming up! Lets represent at all of them! Warm up # 8 For time: 20 Burpees 20 Hang snatches @ 135 / 93 20 Bar muscle-ups 20 Hang snatches @ 135 / 93 20 Burpees

WOD Tuesday April

Look at all the cool competitions coming up! Lets represent at all of them! Warm up # 11 1. Every minute on the minute for 20 minutes: Deadlift x 2 reps Seated box jump x 3 reps 2. As many reps as possible in 2 minutes of: 30′ shuttle run Rest 1 minute As manyContinue reading “WOD Tuesday April”

WOD Monday April 13th

Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. As many rounds as possible in 4 minutes of: 6 Pullups 2 Over head lunges each leg Rest 2 minutes As many rounds as possible in 3 minutes of: 6 Pullups 2 Over head lunges each leg Rest 2 minutes As many rounds as possible inContinue reading “WOD Monday April 13th”