Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

This Saturday is the Crucible run in OKC. If you want to be on the Havoc team please bring your $60.00 entry fee by Today.  Warm up # 5 1. Every minute on the minute for 10 minutes: 1 Power clean 1 Hang clean 2.  2 rounds for time of: 135 lb bench press xContinue reading “WOD Tuesday November 27th”

This Saturday is the Crucible run in OKC. If you want to be on the Havoc team please bring your $60.00 entry fee by Tuesday.  Yoga today at 6:00 Warm up: 3 rounds of Glute ham raise x 10/ Burpees x 5 1.  Back squat: 3,3,3,3,3 2. For time: Wall climbs x 20 GHD sitContinue reading “WOD Monday November 26th”

The gym will be closed this Thursday and Friday. We will see you after Thanksgiving! Yoga tonight @ 7pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by next Tuesday at the latest. Thanks! “Gobble Gobble” For time: 20 Kettelbell snatch (10 each arm) @ 2 pood 30Continue reading “WOD Wednesday November 21st”

Due to Thanksgiving and building repairs, the gym will be closed this Thursday and Friday. Yoga  tomorrow night @ 7 pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by this Wednesday. Thanks! Warm up # 11 1. Weighted pullup: 3,3,3,3,3 2. For time: 10,8,6,4,2 repsContinue reading “WOD Tuesday November 20th”

The gym will be closed this Thursday and Friday. Yoga tonight @ 6 pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by this Wednesday. Thanks! Warm up # 25 “The Other Total” Find your 1 rep max for these 3 movements. You get 3Continue reading “WOD Monday November 19th”

Warm up of your choice 1. Every minute on the minute for 16 minutes: Turkish get up x 1 – Alternate arms each minute  2. 3 Rounds for time: 155 lb Power clean and jerk x 6 Burpees x 9 This is an example of perfection in the split jerk.

Warm up #19 1. Deadlift: 5, 5, 5, 5, 5 2. Max reps in 2 minutes of : Glute-ham sit-ups Push ups One-armed kettlebell swings (alternate arms each rep) Row Pistols (Rest 1 minute between each movement. Movements can be done in any order.)

Nutrition w/ Jen @ 5:30 pm YOGA today @ 7pm Warm up # 12 As many rounds as possible in 20 minutes of: 10 Pullups 20 Air squats 30 Double unders

Warm up # 17 1. Front squat: Find 1 rep max 2. For time: 225 lb Power clean x 2 205 lb Power clean x 4 185 lb power clean x 6 165 lb Power clean x 8 145 lb Power clean x 10 3. For time:  100 lb Dumbell snatch x 1 each armContinue reading “WOD Tuesday November 13th”

Yoga with Nikki tonight @ 6 pm. Don’t forget to bring your own mat, towel and water. Warm up # 1 “Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-upsContinue reading “WOD Monday November 12th”