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CrossFit Havoc

Best Gym in Bradenton Palmetto Manatee County

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Category Archives: Workout of the Day

WOD Friday June 2nd

Warm up: 100 Meter Run/ 10 Empty Bar Good Mornings/ 10 sit ups/ 10 Empty Bar Deadlifts/ 10 sit ups 1 . 5 sets of 2 reps: Deadlift 2 . For Time: 10 Handstand Push Ups 20 Box Jumps 10 Handstand Push ups 20 Kneeling Squat Jumps 10 Handstand Push ups 20 Box Jumps 10Continue reading “WOD Friday June 2nd”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishJune 2, 2023Posted inCrossFit

WOD Thursday June 1st

Warm up: 2 Minute Row/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 5 Reps: Front Squat 2 . For Time: 20, 15, 10, 5 Toes to Bar 60, 45, 30, 15 Double Unders

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishJune 1, 2023Posted inCrossFit

WOD Wednesday May 31st

Warm up: 2 Minutes on a Machine/ Empty Bar Clean and Jerk Work As Many Rounds as Possible in 30 Minutes: 1 Clean and Jerk *Increase weight throughout Workout Bar Facing Buprees *Increase by 1 rep every Round

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 31, 2023Posted inCrossFit

WOD Tuesday May 30th

FYI: Its that time of year! Using a towel and sweatbands are better then lots of chalk. Warm up: 20 Mountain Climbers/ 1 Minute Plank/ 20 Sit ups 1 . 4 Rounds of: 100 Ft Farmers Walk with 2 Kettlebells 100 Ft Bear Crawl 2 . 3 Rounds For Time: 30/ 20 Calorie Bike 15Continue reading “WOD Tuesday May 30th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 30, 2023Posted inCrossFit

WOD Monday May 29th

The Gym is Open From 6:30a.m. – 1:00p.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 7:00 a.m., 9:00 a.m., or 11:00 a.m. “Murph”  For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run *Partition the pull ups, push ups, and airContinue reading “WOD Monday May 29th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 29, 2023Posted inCrossFit

WOD Friday May 26th

Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups 1 . 5 sets of 3 reps: Deadlift 2 . For Time: 20 Hang Power Cleans 40 Jumping Pull ups 80 Sit Ups 40 Push ups 20 Hang Power Cleans

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 26, 2023Posted inCrossFit

WOD Thursday May 25th

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle  1 . For 4 Rounds: 20/15 Calorie Bike 100 Meter Run *Rest 2 Minutes between each Round 2 . As Many Rounds as possible in 7 Minutes: 30 Double Unders 3 Wall Climbs Immediately into As many reps asContinue reading “WOD Thursday May 25th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 25, 2023Posted inCrossFit

WOD Wednesday May 24th

Warm up: pvc pull throughs/ 10 ring rows/ 10 Burpees For Time: 6 Rounds of: 1 Snatch 1 Rope Climb 6 Rounds of: 1 Snatch 2 Seated Box jumps 6 Rounds of: 1 Snatch 2 Muscle ups 6 Rounds of: 1 Snatch 2 Seated Box Jumps *Increase the weight on your snatches throughout the workout

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 24, 2023Posted inCrossFit

WOD Tuesday May 23rd

Warm up: 50 ft Bear Crawl/ 20 Mountain Climbers/ 50 ft Bear Crawl 1 . For 5 Sets (30 Seconds on, 1 Minute off): Seated Press against a wall with 2 dumbbells 2 . 4 Rounds for Time: 8 Toes to Bar 16 Overhead Walking Lunges with one kettlebell or dumbbell 32 Switch Steps (doubleContinue reading “WOD Tuesday May 23rd”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 23, 2023Posted inCrossFit

WOD Monday May 22nd

Warm up: 200 Meter Run/ 10 Glute ham sit ups/ 10 air squats/ 10 glute ham raise/ 10 air squats 1 . Every 2:00 for 6 Sets: 1 Back Squat (Increasing weight) 2 . For Time: 30 Bar Facing Burpees 30 Clean and Jerks 1 Mile Run

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 22, 2023Posted inCrossFit

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