CrossFit Havoc Palmetto, Ellenton, Parrish Florida

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Toes to bar

WOD Wednesday January 20th

January 20, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / Warm up your snatch

32 Minute EMOM:

1 Power snatch

10 Toes to bar

1 Snatch

8 / 12 Calories on a thing

WOD Friday January 8th

January 8, 2021CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction /

  1. Deadlift: 3 x 5 @ 75%

2. For time:

8 Power snatches

10 GHD Sit ups

7 Power snatches

10 Toes to bar

6 Power snatches

10 GHD sit ups

5 Power snatches

10 Toes to bar

4 Power snatches

10 GHD sit ups

3 Power snatches

10 Toes to bar

2 Power snatches

10 GHD sit ups

1 Power snatch

10 Toes to bar

WOD Tuesday December 29th

December 29, 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: 10 Push ups, 30 Second Plank, 10 Sit ups

 

1 . Every 3 minutes 6 sets (18 minutes):

3 Bench Press

6 Toes-to-bar

12/9 Calorie Bike

2 . 3 Rounds of:

Max Set of Pushups

50 Sit ups

*Score is # of Pushups

 

WOD Wednesday November 25th

November 25, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up:  400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows

For time:

20 Rounds of:

1 Power snatch

5 Wallballs

15 Rounds of:

1 Snatch ( Heavier)

4 Box jump overs

10 Rounds of:

1 Power clean and jerk ( Heavier)

3 Toes to bar

5 Rounds of:

1 Power clean ( Heaviest )

2 Muscle ups

WOD Tuesday November 17th

November 17, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility

  1. Handstand Pushup: 3 sets of max reps

2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can)

*You are welcome to superset these

3. For time:

30 Shoulder to overhead @ bodyweight

30 GHD sit ups

20 Front squats @ bodyweight

20 Toes to bar

 

WOD Thursday November 5th

November 5, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 10 pushups / 10 bench dips / 10 plate raises

  1. Every 2:30 for 5 sets:

5 Bench press + 45 second plank

2. As many rounds as possible in 15 minutes of:

2 Cleans

10 Handstand pushups

2 Cleans

10 Toes to bar

WOD Monday October 26th

October 25, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up:  10 Hip Bridges, 1 Minute Wall sit, 10 Sit ups, 1 Minute in the Bottom of a Squat, 10 Kang Squats

  1. Every minute on the minute for 10 minutes:

1 Back squat @ heavier than last week.

2. 3 Rounds for time:

5 Clusters

15 Toes to bar

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 Thursday October 1st

October 1, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: Dynamic moblity / High skips / Karaoke / Back pedal / butt kickers

  1. Every 4 minutes for 4 sets:

300 meter run

2. 6 Rounds for time:

12 Toes to bar

12 Wallballs

 

WOD Friday Sptember 25th

September 25, 2020CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges

  1. Super set  x 6 sets:

Bench press x 1

Pendlay Row x 10

2. 5 Rounds for time:

15 Deadlifts @ 135 / 93

10 Toes to bar

Remember how fast you ran 400 meters yesterday?

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

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