Palmetto – Page 92 – CrossFit Havoc

WOD Friday January 1st

Open from 3:30 p.m. – 8 p.m. today! Warm up #2 “2016” Row 2016 Meters 20 Push Press 16 Burpee broad jumps 20 Walking Lungs 16 Burpees over bar 20 Thrusters 16 Burpees

Regular Hours today the 31st. Tomorrow the 1st we will be closed in the A.M. and open from 3:30 p.m. until 8 p.m. Warm up #8 Get through 8 sets of this complex: 1 Power Snatch + 1 Snatch 2. For Time: 50 Double Unders 5 Power Clean and Jerk 10 Strict Pull ups ORContinue reading “WOD Thursday December 31st”

WOD Wednesday December 30th

Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Bench Press @ 75% 2nd minute: 1 Clean + 2 Front Squats @ 75% 2. Get through these not for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push up Or Ring Dip American Kettlebell Swing Parallette PassContinue reading “WOD Wednesday December 30th”

WOD Tuesday December 29th

Warm up: 10 Toes-to-bar, 10 Back extensions, 5 Empty bar complex (1 snatch balance, 2 behind neck jerks) 10 Sets of this complex: (increase weight as you go) 1 Snatch Balance + 2 Behind the Neck Jerks 2. As many Rounds as Possible in 20 minutes: 200 Meter Run 20 Pull ups 20 Hang SnatchContinue reading “WOD Tuesday December 29th”

WOD Monday December 28th

Warm up #1 The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension of theContinue reading “WOD Monday December 28th”

WOD Thursday December 24nd

Only 9:00 a.m. , 10:30 a.m. and 12:00 p.m. Classes today!! Closed Friday December 25th-Sunday December 27th. You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you doContinue reading “WOD Thursday December 24nd”

WOD Wednesday December 23rd

Warm up: 20 Burpees Weighted Push up: 5, 5, 3, 3, 1, 1 2. For Time: 500 Meter Row 40 Kettlebell Swings 30 Wallballs 20 Toes-to-bar 10 Wall Climbs

WOD Tuesday December 22nd

Warm up: 2 Rounds: 30 Sec Handstand Hold, 10 Sit ups, 5 Behind the neck Jerks with empty bar Behind the neck Jerks: 3, 3, 2, 2, 1, 1 2. As many Rounds as Possible in 6 minutes: 1 Snatch 2 Overhead Squats 3 Chest-to-bar Pull ups 2 Minutes Rest As Many Rounds as Possible in 6Continue reading “WOD Tuesday December 22nd”

WOD Monday December 21st

Warm up #6 “The CrossFit Total” You have 3 official attempts at each of the following movements 1. Back Squat 2. Press 3. Deadlift

WOD Friday December 18th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Today you have two options. We are scheduled to do “The CrossFit Total” on this coming Monday December 21st. If you will not be here on Monday and would like to do this today youContinue reading “WOD Friday December 18th”