Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 10 Banded Good Mornings / 10 Sit ups / 10 Glute Ham Raise / 10 Jumping Pull ups For Time: 10 Muscle ups 10 Deadlifts 20 Bar Facing Burpees 10 Deadlifts 40 Calorie Bike 10 Deadlifts 80 Double Unders 10 Deadlifts 40 Calorie Bike 10 Deadlifts 20 Bar Facing Burpees 10 Deadlifts 10Continue reading “WOD Wednesday October 23rd”

Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 3 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . As Many Rounds as Possible in 10 Minutes: 30 Wallballs 20 Sit ups 10Continue reading “WOD Tuesday October 22nd”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3:00 Minutes for 6 Rounds: (This requires two bars, share if possible) 4 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 21st”

Warm up: 10 Inch Worms / 10 Sit ups / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 3 Sets: 100 Ft Walk Holding 2 Kettlebells Overhead 30 Kettlebell Swings 2 . As Many Rounds as Possible in 12 Minutes: 20 / 16 Calorie Bike 10 / 8 Calorie Row 100 MeterContinue reading “WOD Friday October 18th”

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up 1 . Every 30 seconds for 5 Min: 1 Hang Snatch (use the same weight the whole time) 2 . Every 1:15 for 15 sets: 1 Snatch (increase weight as youContinue reading “WOD Thursday October 17th”

Warm up: 10 Banded Good Mornings / 20 Mountain Climbers / 10 Ring Rows / 20 Jumping Jacks Every Minute on the Minute for 32 Minutes: 1st Minute: 2 Deadlifts 2nd Minute: Sit ups to a Press Holding Plate (on Floor or GHD) 3rd Minute: Rope Climb 4th Minute: Box Jump Over

Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 4 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . 10 Rounds for Time: 4 Toes to Bar 8 Single Arm Alternating Devil PressContinue reading “WOD Tuesday October 15th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 2:30 Minutes for 8 Rounds: (This requires two bars, share if possible) 3 Back Squats (Use the same weight the whole time) 1 Power Clean and Jerk (Increase weightContinue reading “WOD Monday October 14th”

Gym Opens at 8:30 a.m.! Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 4 Sets: 50 Ft Walking Lunges Holding Weights Right # of Wall Walks 2 . For Time: 10, 8, 6, 4, 2 Burpee Box Jump Over 1 Snatch 20,Continue reading “WOD Friday October 11th”

Gym Hours This Week:Tuesday- RegularWednesday- ClosedThursday- ClosedFriday-TBD Warm up: 50 Ft Bear Crawl / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . 5 sets of 5 Reps: Bench Press (Increase weight as you go) *Run 200 Meters after each set 2 . As Many Rounds as Possible in 12Continue reading “WOD Tuesday October 8th”