Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 5 Reps: Strict Press 2 . 3 Rounds for Time: 12 Hang Power Cleans 6 Bar Facing Burpees 3 Muscle ups

Warm up: 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . 2 Sets of 15 Reps: Front Squat 2 . For Time: 100 Sit ups 100 Empty Bar Shoulder to Overhead 100 Air Squats *break up the reps however you want

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! The Gym is Closed TOMORROW Saturday March 4th! Warm up: 10 Good Mornings / 10 Sit ups / 10 Back extensions 1 . 5 Sets of 5 Reps: Deadlift 2 . 5 Rounds not For Time: 10 lateralContinue reading “WOD Friday March 3rd”

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! Warm up: 400 Meter Run, 10 Ring Rows, 20 Air Squats 1 . Every 3:00 for 4 Sets: 350 Meter Row 2 . For Time: 30, 20, 10 Hang Power Snatch Burpees over the Bar

Warm up: 2 Rounds: 10 Ring Rows, 10 Air Squats As Many Rounds as Possible in 22 Minutes: 11 Pull ups 11 Wall balls 11 Power Cleans Then, at the end of 22 minutes: Run 1 Mile

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! Warm up: 30 second plank, 10 sit ups, 3 wall walks 1 . 8 Sets of 2 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . ForContinue reading “WOD Tuesday February 28th”

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! Warm up: 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . 2 Sets of 15 Reps: Front Squat 2 . 5 Rounds for Time: 5 Shoulder to Overhead 10 Toes to Bar 15 lateralContinue reading “WOD Monday February 27th”

Last CrossFit Class is at 5:30 p.m. Today. We will be doing the Open Workout at 6:30 p.m. Click for Details. Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean 1 . Every Minute on the Minute for 20 Minutes: 1st Minute:Continue reading “WOD Friday February 24th”

Warm up: 100′ Back pedal / 50′ Bear Crawl / 100′ karaoke / 50′ Bear Crawl 1 . Every 3:00 for 4 Sets: 300 Meter Row 2 . For Time: 10 down to 1 Hang Power Snatches Box Jumps *100 Meter Run After Each set of box jumps

Warm up: 20 Air Squats, 20 Sit ups 800 Meter Bike 40 Burpees 20 Thrusters 30 Pull ups 15 Thrusters 10 Rope Climbs 15 Thrusters 30 Pull ups 20 Thrusters 40 Burpees 800 Meter Bike