CrossFit Havoc Palmetto, Ellenton, Parrish

WOD Friday July 31st

Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 95 – 100% 2. Tabata intervals for these 3 movements: Pullups Air squats Ball slams 20/14 or Keg burpees if you got it in you. Old school

WOD Thursday July 30th

Warm up # 6 1. Front squat: 2,2,2 @ 95% 2. For time: Havoc loop run 30 Thrusters @ 115 / 83

Warm up # 8 1. Within 8 minutes complete 50 burpees and continue for the remainder of the 8 minutes with Power snatches. The goal is to complete as many Power snatches as possible. (Don’t punk out on the weight) Rest 6 Minutes 2. Within 8 minutes complete 50 dips and continue for the remainderContinue reading “WOD Wednesday July 29th”

WOD Tuesday July 28th

Warm up # 2 1. Push press + Jerks: 1,1,1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. For time: 30 Glute ham sit ups 30 Box jumps @ 30/24″ 30 Double leg mountain climbers 30 Pullups 30 KB Sumo deadlift high pull @ 2/ 1.5 pood Anybody know whoContinue reading “WOD Tuesday July 28th”

WOD Monday July 27th

Warm up # 1 1. Back squat: 1,1,1,1,1 @ 95% 2. 3 Rounds for time of: 6 Front squats @ 3/4 bodyweight 12 Shoulder to overhead @ 3/4 bodyweight 18 Deadlifts @ 3/4 Bodyweight (Use less weight if that is too heavy. Use more weight if it is too light.) Killin’ it this past weekendContinue reading “WOD Monday July 27th”

Battle of the Boxes Saturday July 25th

Don’t forget the gym is closed today. Come out and watch your fellow Havoc Crew compete. We will be at CrossFit Jaguar. 9509 N Trask St , Tampa Fl 33624.

WOD Friday July 24th

Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 95% 2. For time: 600 meter run 30 Handstand pushups 600 meter run 60′ Handstand walk or 120′ Bear crawl

WOD Thursday July 23rd

Warm up #6 1. Front Squat: 5 x 2 @ 90% 2. For Time: 1000 Meter Row 50 Wall balls 25 Burpees

WOD Wednesday July 22nd

Warm up # 11 Every minute on the minute for 30 minutes: Minute 1: Seated box jump x 4 Minute 2: Deadlift x 2 Minute 3: Glute ham sit ups x 6 or sit ups x 12

WOD Tuesday July 21st

Warm up: Handstand or plank hold x 1 minute / Back extensions x 20 x 2 rounds 1. Push press + Jerks: 2,2,2 @ 95% (end each set of push presses with 2 jerks) 2. JOSH SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 FebruaryContinue reading “WOD Tuesday July 21st”