Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 23 1. 10 rounds for time of: 10 pullups 10 Sumo deadlift high pulls @ 95 lbsContinue reading “WOD Wednesday February 20th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 21 1. Bench Press: 5,5,5,5,5 2. 10 rounds for time of: Standing ab wheel rollouts x 4 135Continue reading “WOD Tuesday February 19th”

Partner WOD this Saturday! Make donations here. Sign up for the CrossFit Open. It starts March 6th! Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up # 20 1. Front Squat: find 1 rep max 2. 4 rounds for time of: 115 lb Front squat xContinue reading “WOD Monday February 18th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #7 1. Back squat: 2 reps every minute on the minute for 10 minutes @ 80-ish% of your 1 rep max 2. As many rounds as possible in 12Continue reading “WOD Friday February 15th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #14 “Heart to Heart” For Time: 1400 Meter Row immediately follow with 2 Rounds of: 14 Strict pull-ups 14 Hang clusters (hang clean into thruster) @ 135 lbs/ 95Continue reading “WOD Thursday February 14th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #2 For Time: 10 Wall climbs 10 Strict press @ 115 lbs/ 78 lbs 30 Box jumps @ 24″/ 20″ 20 Push Press @ 115 lbs 20 Box jumpsContinue reading “WOD Wednesday February 13th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #9 1. Weighted Push-up: 3, 3, 3, 3, 3 2. 8 Rounds for time: 8 Pull-ups 12 Sit-ups 16 Air squats

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Warm up #8 “Leeloo” As many rounds as possible in 20 minutes of: 5 Deadlifts @ 275 5 Overhead squats @ 115 5 Burpees

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Leeloo’s 4th B-day is this Sunday! Please come hang out and celebrate with us at the gym @ 2pm. Warm up of your choice 1. Strict Press: 5,5,5,5,5 2. For time:Continue reading “WOD Friday February 8th”

Sign up for the CrossFit Open. Please bring in any unwanted canned goods. We will be making some donations to the local food bank. Leeloo’s 4th B-day is this Sunday! Please come hang out and celebrate with us at the gym @ 2pm. Warm up #24 “Natasha” 15 Rounds for time: 1 Rope Climb 2Continue reading “WOD Thursday February 7th”