Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Open from 12:00 p.m. – 8:00 p.m. Warm up: 1 Minute on Bike / 20 Air Squats / 10 Push ups / 10 Empty Bar Thrusters “Kalsu“ For Time: 100 Thrusters @ 135 / 93 *Every Minute on the Minute do 5 Burpees, in the remainder of the minute complete as many thrusters as possible.Continue reading “WOD Wednesday January 1st”

Open From 5:00 a.m. – 6:30 p.m. Warm up: 200 Meter Run / 10 Good Mornings / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squats / 5 Empty Bar Hang Power Snatch / 5 Empty Bar Hang Full Snatch 1 . Every 2:00 for 8 Sets: 1 Snatch + 1Continue reading “WOD Tuesday December 31st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . 5 Sets of 2 Reps: Back Squat (Increase weight as you go) 2 . For Time: 400, 200, 100, 200, 400 Run 8, 4, 2, 4, 8 Hang Power Clean 4, 2, 1,Continue reading “WOD Monday December 30th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups 1 . Every 3 Minutes for 6 Sets: (Increase weight as you go) 3 Deadlifts 4 Bench Press 2 . As Many Rounds as Possible in 12 Minutes: 1 Rope Climb 6 Toes toContinue reading “WOD Friday December 27th”

The Gym is Open from 8:30 a.m. – 8:00 p.m. Today! Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Jerks 1 . 5 Sets of 2 Reps: Jerk (Increase weight as you go) 2 . For Time: 5, 4, 3, 2, 1 Power Snatch 20, 16, 12, 8, 4 Pull upsContinue reading “WOD Thursday December 26th”

Open From 8:00 a.m. – 12:00 p.m. Class at 8:30 a.m. and 10:30 a.m. Warm up: 200 Meter Run / 10 Good Mornings / 5 Empty Cleans / 5 Empty Bar Front Squats / 5 Empty Bar Jerks “Ho Ho Oh No” Every Minute on the Minute for 20 Minutes: 3 Deadlifts @ Bodyweight 2Continue reading “WOD Tuesday December 24th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . 5 Sets of 3 Reps: Back Squat (Increase weight as you go) 2 . 5 Rounds for Time: 10 Dumbbell Thrusters 20 Double Unders 400 Meter Row

Holiday Party Tonight @ 6:00 PM – The Gym Closes at 4:30 PM Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups 1 . Every 3 Minutes for 6 Sets: (Increase weight as you go) 3 Deadlifts 5 Bench Press 2 . AsContinue reading “WOD Friday December 20th”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Jerks 1 . 5 Sets of 3 Reps: Jerk (Increase weight as you go) 2 . For Time: 100 Empty Bar Thrusters *Every Time You Put the Bar Down From The Front Rack do Burpees. (1st Time do 10, then add 5 eachContinue reading “WOD Thursday December 19th”

Warm up: 1 Minute on Bike / 4 Wollymockers 20 Rounds For Time: 1 Snatch 1 Rope Climb 100 Meter Run