We are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press, Bench Wednesday: Regular programming Thursday: Back squat Friday: Deadlift If you miss any days you are welcome to make them up on weekends or double up Squats and presses ifContinue reading “6 Week Strength Cycle”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
First One
So I have decided to start a sort of training blog. It will be a log of what I am doing in the gym as far as training goes and also any other random thoughts I think of. So I decided about 3-4 weeks ago that I would set sort of a more regular trainingContinue reading “First One”
WOD Friday January 30th
Go to our EVENTS page for all upcoming events! Warm up of your choice “Taylor-made” 16 Minute AMRAP: 16 Power cleans 16 Box jumps 16 Kettlebell figure 8’s
WOD Thursday January 29th
Go to our EVENTS page for all upcoming events! Warm up #10 1. 10 Minutes of something you suck at 2. 3 Rounds for time: 400 Meter run 30 Sit ups 20 Push ups 10 Dumbbell snatch
WOD Wednesday January 28th
Go to our EVENTS page for all upcoming events! Warm up #1 20 Deadlifts @ 315 / 220 10 Ring handstand push ups / Deficit HSPU 20 Front squats @ 225 / 157 10 Rope climbs / 40 Ring Rows 20 Shoulder to overhead @ 135 / 95 10 Muscle ups
WOD Tuesday January 27th
Yo this is the link for The Havoc Strength Fest Site. Check it out!! https://havocstrengthfest.wordpress.com/ Warm up # 9 1. 6 cycles of: 1 Press, 2 push presses, and 3 jerks 2. 5 Rounds for time of: 20 Air squats 5 L-pullups 20 Double unders 5 Weighted pullups @ 35 / 15 lbs
WOD Monday January 26th
Warm up # 6 1. Back Squat: 5,5,5 2. Every minute on the minute for 8 minutes: 1 High hang snatch 1 Overhead squat 3. 100 kettlebell swings @ 1.5 / 1 pood in as few sets as possible Great turn out for our second partner workout. Thanks to Our Havoc Peeps and the Crew fromContinue reading “WOD Monday January 26th”
Partner WOD Saturday January 24th
Don’t forget the Partner WOD is today at 12 p.m. We will be at the gym at 10 a.m. to start setting up. There is no Open Gym today. Also after the workout we will be eating at El Sombreros about a mile from the gym. 3 Person teams. 3 Girls or 3 Guys. ComeContinue reading “Partner WOD Saturday January 24th”
WOD Friday January 23rd
Don’t forget about the Partner WOD this Saturday. Click to join event on Facebook. Time to sign up for the CrossFit Open. Click to register. Warm up of your choice 1. Weighted push up: 3, 3, 3, 3, 3 2. As many rounds as possible in 15 minutes: 10 Thrusters @ 95 / 65 10Continue reading “WOD Friday January 23rd”
WOD Thursday January 22nd
Warm up # 7 1. 100 meter sprint every 2 minutes x 8 efforts 2. 4 Rounds for time of: 10 Pullups 15 Glute ham sit ups 20 One arm kettlebell swings with switch at the top
CrossFit Havoc 