Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up #1 1. Front Squats: 3, 3, 3, 3, 3 2. For time: 20, 15, 10, 5 Glute-ham sit-ups Strict pull-ups

Gym hours today: 6am class, 10am class, 11am-1pm open gym, 3pm-4:30 open gym, 4:30pm class. Tuesday the gym will be closed. Merry Christmas to everyone! Warm up #9 You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean xContinue reading “WOD Monday December 24th”

Yoga with Nikki @ 5:30 today “Doomsday” 12 rounds for time of: 210 lb back squat x 12 reps 12 burpees

Warm up #15 1. Handstand push-ups: 3 sets of max reps in 1 minute, rest 3 minutes between each set 2. EMOTM for 15  minutes: Power Snatch Hang Power Snatch Hang Squat Snatch    

Nutrition with Jen @ 5:30 Yoga with Nikki @ 7:00 Hey If you are one of the dozen or so people who are leaving the Havoc family, be sure and bring in an extra name tape so we can put it on our wall. Thanks. Warm up # 13 “Keep it real” For time: 800Continue reading “WOD Wednesday December 19th”

Warm up # 19 1. Bench press: 5,5,5,5,5 2. 4 rounds for time of: 185 lb Deadlift x 15 Pullups x 15  

Warm up # 2 1. Back Squat: Find 1 rep max 2. As many sets as possible in 8 minutes of: Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground at all during the movements or the transitions between them. The only restContinue reading “WOD Monday December 16th”

Partner WOD this Saturday @ 12:30. Join event on Facebook. Christmas Party this Sunday @ 5pm. Click for info. Warm up of your choice 1. EMOTM for 10 minutes of Turkish get-ups (Right hand on first minute then Left hand on second minute…and so on) 2. For Time: 1500 Meter Row 30 Front Squats @ bodyweight 45 Burpees

Partner WOD this Saturday @ 12:30. Join event on Facebook. Christmas Party this Sunday @ 5pm. Click for info. Don’t froget we now have A.M. classes at 6:00 a.m. and 10:00 a.m. Warm up # 1000 In honor of our 1000th workout post on CrossFit Havoc.com: “1000” You have  16 minutes and 40 seconds to complete asContinue reading “WOD Thursday December 13th”

Partner WOD this Saturday @ 12:30. Join event on Facebook. Christmas Party this Sunday @ 5pm. Click for info. Don’t froget we now have A.M. classes at 6:00 a.m. and 10:00 a.m. YOGA at 7pm. Warm up #11 “11 years” For time: 11 Rounds of: 11 Box Jumps @ 24/20″ 11 Kettelbell Swings @ 1.5 pood/1 poodContinue reading “WOD Wednesday December 12th”