Warm up: 400 meter run / 15 GHD raise / 15 GHD Sit ups
- Overhead squat: 10, 8, 6, 4, 2
2. For time:
30 Box jumps
30 Shoulder to over head 135 / 93
30 Box jumps
Workout of the Day
CrossFit Havoc Palmetto Florida
Saturday December 14th Naughty or Nice Event
WOD Friday December 13th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 200 meter run / 10 Kang squats / 15 RDL’s empty barbell
- Every 3 minutes for 5 sets:
4 Deadlifts + 15 / 10 calories on a thing
2. Wipe the chalk off of the handles of the thing
3. For time:
60 Burpees
* At the top of every minute do 3 kneeling squat jumps
WOD Thursday December 12th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 3 rounds – 30 second plank / 12 lunges
- Every 90 seconds for 10 sets:
2 Push presses + 2 Jerks
2. For time:
15 Power cleans @ 135 / 93
20 Pullups
15 Power cleans @ 225 / 153
20 Pullups
WOD Wednesday December 11th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 30 jumping jacks / 15 Back extensions / 15 sit ups
For time:
30 Ring dips
300 meter run
30 Devil presses
300 meter run
30 Toes to bar
300 meter run
30 Dumbbell thrusters
300 meter run
WOD Tuesday December 10th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 2 minutes on a thing. Empty barbell work.
- Every 30 seconds for 5 minutes: 1 power snatch
Rest 1 minute
Every minute on the minute for 10 minutes: 1 power snatch
2. As many rounds as possible in 5 minutes of:
5 Wallballs
5 Box jumps
5 Kettlebell Swings (Heavy)
Rest 2 minutes
As many rounds as possible in 5 minutes of:
5 Handstand push ups or 8 push ups
5 Pistols per leg or 8 Air squats
WOD Monday December 9th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 400 meter run / 15 Banded good mornings / 20 Air squats
- Every minute for 10 minutes: 1 Front squat + 10 Burpees
2. 3 Rounds for time of:
10 Overhead lunges 75 / 53
20 Pushpress 75 / 53
30 Double unders
Hero Workout Saturday December 7th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 400 meter run / empty barbell overhead squats x 10 / Sit ups x 20
“Pearl”
For time:
20 Muscle ups
20 Overhead squats @ 135
30 Glute ham sit ups
30 Chest to bar pullups
40 Box jumps 30″ box
40 one leg burpees (alternating 20 for each leg)
WOD Friday December 6th
Warm up: 50 kb figure 8’s
- Every 3 minutes for 5 sets:
6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time )
2. Every 3 minutes for 5 sets:
12 Wallballs
12 / 8 Calorie Bike
12 Wallballs
Each set is for time. Don’t be a baby.
WOD Thursday December 5th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 10 pushups / 20 sit ups / 30 jumping jacks
- 5 rounds of:
Weighted pushups x max reps @ 45 / 25 lbs in 30 seconds – rest 1 minute between rounds
2. 5 Rounds of:
L sit hang or parallette hold x 30 seconds – rest 1 minute between rounds
3. 5 Rounds for time of:
200 meter row
8 Thrusters @ 35 / 25 lb dumbbells
