Workout of the Day

CrossFit Havoc Palmetto Florida

WOD Monday July 26th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment 
TRY OUT OUR NEW CLASSES FOR FREE THIS WEEK!! 
TODAY TRY OUT ENDURANCE AT 7:00 A.M. AND GYMNASTICS AT 5:30 P.M.
GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 7:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches

1 . Front Squat: 5 Sets of 5 Reps

2 . 6 Rounds For Time:

1 Cluster + 1 Hang Cluster

6 Toes To Bar

12 Double Unders

WOD Friday July 23rd

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment 
STRENGTH BATTLE 2.0!
SIGN UP NOW!!
CLICK TO SIGN UP!!

NEW CLASSES COMING AUGUST 1ST!! 

GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 7:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in

TRY BOTH CLASSES OUT FREE JULY 26th – JULY 30th!!!

Warm up: 200 Meter Run, Lunges, push ups, handstand hold

Every Minute on the Minute for 40 Minutes:

1st Minute: 1 Push Press *increase weight each rep

2nd Minute: Right # of Box Jumps

3rd Minute: Right # of Handstand Push ups

4th Minute: Right # of Box Step overs

WOD Thursday July 22nd

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment 
STRENGTH BATTLE 2.0!
SIGN UP NOW!!
CLICK TO SIGN UP!!

NEW CLASSES COMING AUGUST 1ST!! 

GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 7:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in

TRY BOTH CLASSES OUT FREE JULY 26th – JULY 30th!!!

Warm up: back extensions, sit ups, 2 minutes on a bike

1 . For 5 Sets:

2 Deadlifts

1 Set of Unbroken Toes to Bar

*Increase weight each set

2 . For Time:

1000 Meter Row

100 Sit ups

10 Snatches

100 Sit ups

1000 Meter Row

WOD Wednesday July 21st

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment 
STRENGTH BATTLE 2.0!
SIGN UP NOW!!
CLICK TO SIGN UP!!

NEW CLASSES COMING AUGUST 1ST!! 

GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 7:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in

TRY BOTH CLASSES OUT FREE JULY 26th – JULY 30th!!!

Warm up: ring rows, air squats, empty bar power cleans

For Time:

40 Pull ups

40 Wallballs

40 Burpees

30 Chest to bar pull ups

30 Power Cleans

30 Burpees

20 Strict pull ups

20 Wallballs

20 Burpees

10 Bar muscle ups

10 Power Cleans

10 Burpees

WOD Tuesday July 20th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment 
STRENGTH BATTLE 2.0!
SIGN UP NOW!!
CLICK TO SIGN UP!!

NEW CLASSES COMING AUGUST 1ST!! 

GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 7:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in

TRY BOTH CLASSES OUT FREE JULY 26th – JULY 30th!!!

Warm up: handstand hold, push ups, bench dips, bench sit ups

1 . For 5 Sets:

3 Bench Press

*Increase weight each set

2 . 5 Rounds For Time:

3 Rope Climbs

6 Thrusters

9 Burpees over the bar

WOD Monday July 19th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment 
STRENGTH BATTLE 2.0!
SIGN UP NOW!!
CLICK TO SIGN UP!!

NEW CLASSES COMING AUGUST 1ST!! 

GYMNASTICS CLASS: (FIRST FOCUS PULL UP/MUSCLE UP)
- 6 WEEK PROGRAM
- One Hour Long Classes Monday and Thursday @ 5:30 p.m.
- Focus on Different Skills Every 6 Weeks
- Improve Current Skill or Do Something For The First Time
- $100 For All Access Members
- $120 For Open Gym/Non-Members
- $12 Drop In
ENDURANCE CLASS: 
- Monthly Membership
- One Hour Long Class Monday, Wednesday, Friday @ 7:00 a.m.
- Focus on Improving Endurance, Row, Run, Bike, Ski......No Barbells
- $80 For All Access Members
- $100 For Open Gym/Non-Members
- $12 Drop in

TRY BOTH CLASSES OUT FREE JULY 26th – JULY 30th!!!

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, back extensions

1 . Back Squat: 5 Sets of 1 Rep

2 . As Many Rounds As Possible in 13 Minutes:

13 Double Unders

13 Double Legged Mountain Climbers

13 Sit ups