Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Can you snatch?… And turning 32.

So I finally feel like I can snatch. It only took me 5 years of CrossFit to feel pretty comfortable with this movement. Some things are just like that. They are a challenge and just continue to be a challenge. So Thursday I did: Snatch: Every 30 sec for 5 min @ 90 lbs ThenContinue reading “Can you snatch?… And turning 32.”

WOD Monday February 9th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. As many rounds as possible in 3 minutes of: 10 Thrusters @ 75 / 53 lbs 10 Pullups Rest 2 MinutesContinue reading “WOD Monday February 9th”

WOD Friday February 6th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 20 Kettlebell swings, 10 Swimming frogs, 20 Goblet squats 1. Deadlift: 5, 5, 5, 5, 5 @ 75% your 1 rep max 2. “Natasha” 15 Rounds for time: 1 RopeContinue reading “WOD Friday February 6th”

WOD Thursday February 5th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up #6 1. Back squat: 5, 5, 5, 5, 5 @ 80% your 1 rep max 2. Every 30 seconds for 5 minutes: 1 Snatch Rest 1 minute Every minute onContinue reading “WOD Thursday February 5th”

Presses, Squats and a Whole Lotta Double Unders

So finding the time to write these blogs may be harder than expected. Might be only a twice a week thing. We shall have to wait and see. So a few things. I have been steadily increasing the weights I use and the speed at which I am able to do workouts. I feel thatContinue reading “Presses, Squats and a Whole Lotta Double Unders”

WOD Wednesday February 4th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 400 meter run, 4 min of double under practice For Time: 200 Double unders 50 Pullups 150 Double unders 40 Box jumps 24″ / 20″ 100 Double unders 30 WallContinue reading “WOD Wednesday February 4th”

WOD Tuesday February 3rd

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 2 rounds: 30 seconds of handstand hold, 10 back extensions, 10 GHD sit ups 1. Strict press: 3, 3, 3, 3, 3 @ 80% 1 rep max 2. Bench press:Continue reading “WOD Tuesday February 3rd”

WOD Monday February 2nd

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up #1 1. Back squat: 3, 3, 3, 3, 3 @ 80% your 1 rep max 2. 4 Rounds for time: 15 Power wallballs @ 20 / 14 10 Hang powerContinue reading “WOD Monday February 2nd”

6 Week Strength Cycle

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”