CrossFit Havoc Palmetto, Ellenton, Parrish Florida

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muscle up

WOD Wednesday January 13th

January 13, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches

For time:

40 Burpees

10 Power snatches

30 Chest to bar pullups

10 Snatches

20 Handstand Pushups

10 Power cleans

10 Muscle ups

10 Cleans

 

WOD Wednesday January 6th

January 6, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups

3 Rounds for time:

300 meter run

5 Power clean and jerks

200 meter run

5 Power cleans

100 meter run

10 Muscle ups

*Increase load on the barbell every round

 

WOD Wednesday December 30th

December 30, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Hey, Holiday hours for this week are:

Monday: Normal

Tuesday: Normal

Wednesday: Normal

Thursday: Last class @ 4:30

Friday: Closed

Weekend: Normal hours

Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups

12 Rounds for Time:

1 Snatch + 2 Overhead Squats

6 Kneeling Squat Jumps

1 Muscle up + 2 Dips

6 Bar facing burpees

WOD Monday November 9th

November 9, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction

  1. Every 90 seconds for 10 sets:

1 Back squat

2. 10 Rounds for time:

6 Overhead squats

3 Muscle ups

WOD Wednesday October 14th

October 14, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Big event coming up in November! Check it out here

Warm up: Get ready to Snatch

For time:

10 Rounds of:

1 Power snatch

6 Burpees over the bar

10 Rounds of:

1 Muscle up

6 Wallballs

10 Rounds of:

1 Snatch

6 Toes to bar

WOD Tuesday October 6th

October 6, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5

  1. Every 3 minutes for 10 sets:

1 Power clean and jerk

2 Muscle ups or something else

1 Clean and jerk

2 Muscle ups or something else

2. For time:

30 Calorie row

 

WOD Wednesday August 19th

August 19, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 400 meter run / 10 Wallballs / 10 Burpees

For time:

60 Pullups

100 Double unders

50 Wallballs

100 Double unders

40 GHD Sit ups

100 Double unders

30 Handstand Pushups

50 Double unders

20 Burpees

50 Double unders

10 Muscle ups

50 Double unders

WOD Wednesday August 12th

August 12, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups

20 Rounds for time of:

4 Wallballs

3 Burpees

2 Power Cleans ( Heavy )

1 Muscle up

 

WOD Tank top Friday August 7th

August 7, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges

  1. Every minute on the minute for 12 minutes:

Odds: 2 Deadlifts

Evens: Muscle ups

2. For Time:

30, 20, 10

Ring push ups

Medicine ball sit ups ( get a heavy ball )

 

WOD Wednesday July 1st

June 30, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: Band work / Empty barbell work

For time:

12 Rounds of:

1 Clean and jerk ( Ascend in weight )

2 Muscle ups

Directly into

6 Rounds of:

1 Clean (Ascend in Weights )

10 Handstand pushups

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Contact Us

801 7th Ave W
Bradenton, FL 34205
941-201-4782
Monday-Friday 5am-8pm
Saturday 9am-1pm
Sunday 11am-1pm

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