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Category Archives: CrossFit

WOD Friday June 3rd

Warm up: planks, push ups, sit ups 1 . For 4 Sets: 4-10 Ring dips 8-20 GHD sit ups 2 . For Time: 50 Power Wall balls 50Ft Broad jumps 50 Ball Slams 50Ft Broad Jumps 50 Wall balls

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishJune 3, 2022Posted inCrossFit, Workout of the Day

WOD Thursday June 2nd

Warm up: bottom of squat hold, handstand hold 1 . For 5 Sets: 5 Front Squats Handstand Walk 2 . For Time: 100 empty bar power snatches

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishJune 2, 2022Posted inCrossFitLeave a comment on WOD Thursday June 2nd

WOD Wednesday June 1st

Warm up: empty bar clean and jerk work As Many Rounds as Possible in 30 Minutes: 1 Rope Climb 2 Clean and jerks 3 Seated Box Jumps 4 Bench Sit ups

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishJune 1, 2022Posted inCrossFit

WOD Tuesday May 31st

Warm up: sit ups, switch steps 1 . 5 Rounds: 30 sec ab wheel roll outs 30 sec rest 30 sec Double Unders 30 sec rest 2 . 3 Rounds For Time: 200 Calorie Row 10 Deadlifts 5 Burpees over the Rower

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 31, 2022Posted inCrossFit, Workout of the DayLeave a comment on WOD Tuesday May 31st

WOD Monday May 30th

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 30th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 30, 2022May 30, 2022Posted inCrossFit

WOD Friday May 27th

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: planks, push ups, sit ups 1 . For 4 Sets: 4-10 Ring dips 8-20 GHD sit ups 2 . 2 Rounds For Time: 20 Box step overs with 2 dumbbells or kettlebells 20 Shoulder to Overhead 20 Box step oversContinue reading “WOD Friday May 27th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 27, 2022Posted inCrossFit, Workout of the Day

WOD Thursday May 26th

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: glute ham raise, sit ups, good mornings 1 . 9, 7, 5, 3, 1 Deadlift (increase weight as you go) 1 set of toes to bar after each set 2 . For Time: 400, 300, 200, 100 Meter Row 40,Continue reading “WOD Thursday May 26th”

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 26, 2022Posted inCrossFitLeave a comment on WOD Thursday May 26th

WOD Wednesday May 25th

“Murph” This Monday. Classes at 7am, 9am, 11am. Sign up at the gym! Warm up: empty bar snatch stuff Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch 2nd Minute: pull ups or muscle ups 3rd Minute: 1 Snatch 4th Minute: box jump overs

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 25, 2022Posted inCrossFit

WOD Tuesday May 24th

Warm up: push ups, plank, sit ups, bike 1 . For Time: 10- 1 Bench Press (increase weight as you go) 200 Meter Run Between Sets 2 . As Many Rounds as Possible in 9 Minutes: 30 Double Unders 6 Power Cleans

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 24, 2022Posted inCrossFit, Workout of the DayLeave a comment on WOD Tuesday May 24th

WOD Monday May 23rd

Warm up: Back extensions, bottom of squat hold, good mornings 1 . 3 Rounds: Every 4 Minutes: 20 Air Squats 10 Back Squats 20 Air Squats 2 . For Time: 1 Mile Run 50 Burpee Pull ups

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishMay 23, 2022Posted inCrossFitLeave a comment on WOD Monday May 23rd

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