Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats / 10 Double Legged Mountain Climbers 1 . 3 Sets of 3 Reps: Anderson Squat 3 Sets of 5 Reps: Back Squat 2 . As Many Rounds as Possible in 12 Minutes: 3 Hang Power Clean 6Continue reading “WOD Monday August 12th”

Warm up: 10 Inch Worms / 30 second plank / 10 Push ups / 30 second plank 1 . 5, 4, 4, 3, 3, 2, 2, 1 Bench Press 2 . As Many Rounds as Possible in 15 Minutes: 12 / 9 Calorie Bike 6 Toes to Bar 3 Hang Clean + 2 Shoulder toContinue reading “WOD Friday August 9th”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 50 Ft Bear Crawl / 50 Ft Crab Walk / 10 Ring Pull ups 1 . Every 2 Minutes for 6 Rounds: 100 Meter Run 15 American Kettlebell Swings 2 . For Time: 10, 20, 30 Box Jump Overs 15,Continue reading “WOD Thursday August 8th”

Warm up: 1 Minute on Bike / 20 Mountain Climbers / 10 Banded Good Mornings / 10 Jumping Lunges 15 Rounds for Time: 2 Clean and Jerks 10 Glute Ham Sit ups or Regular Sit ups 4 Deadlifts 20 Double Unders

Warm up: 10 PVC Pull throughs / Empty Bar Snatch Warm up 1 . Every 1:00 for 6 Sets: 1 Hang Snatch + 1 Overhead Squat Every 1:30 for 6 Sets: 1 Hang Snatch + 1 Overhead Squat *Increase Weight for all 12 sets 3 . For Time: 10 Reverse Burpees 20 Pull ups 30Continue reading “WOD Tuesday August 6th”

Warm up: 3 Rounds: 10 Air Squats / 8 Sit ups / 6 Calorie Bike 1 . Find a Max: Front Squat 2 . 2 Rounds for Time: 20 Burpees 20 Calorie Row 20 Thrusters

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 10 Inch Worms / 30 second plank / 10 Push ups / 30 second plank 1 . 5, 5, 4, 4, 3, 3, 2, 2 Bench Press 2 . 4 Rounds For Time: 400Continue reading “WOD Friday August 2nd”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 50 Ft Bear Crawl / 50 Ft Crab Walk / 10 Ring Pull ups 1 . 6 Rounds not for Time: 10 Bench Dips 5 Strict or Weighted Pull ups 2 . Every MinuteContinue reading “WOD Thursday August 1st”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 10 Push ups / 20 Jumping Jacks / 10 Ring Rows / 20 Mountain Climbers For Time: 10 Muscle ups 20 Handstand Push ups 30 Box Step Overs 40 Wall balls 50 Walking LungesContinue reading “WOD Wednesday July 31st”

NEW GYMNASTICS CLASS WITH COACH TAYLOR! THURSDAYS @ 6:00 A.M. & 5:30 P.M. STARTS AUGUST 1ST! $80 A MONTH! Warm up: 10 PVC Pull throughs / Empty Bar Snatch Warm up 1 . Every 1:00 for 6 Sets: 1 Hang Snatch + 1 Overhead Squat Every 1:30 for 6 Sets: 1 Hang Snatch + 1Continue reading “WOD Tuesday July 30th”