Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed 1. Back squat 3,3,3,3,3 2. 2. 10 rounds time of: 2 rope climbs 1 snatch (choose own weight) One attempt at each snatch per round.Continue reading “WOD Monday December 23rd”
Category Archives: CrossFit
WOD Friday December 20th
“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.
WOD Thursday December 19th
1. Burgarian split squat (dumbells): 5,5,5,5,5 2. For time: 500 meter row 20 Deadlifts @ 225 / 155 400 meter row 15 Deadlifts @ 225 / 155 300 meter row 10 Deadlifts @ 225 / 155 200 meter row 5 Deadlifts @ 225 / 155 100 meter row 50,000 meters vs. Continue reading “WOD Thursday December 19th”
WOD Wednesday December 18th
1. Hang clean: 2,2,2,2,2 2. 5 rounds for time of: 5 Ring handstand pushups 5 Hang cleans @ 165 Who the heck is this guy?
Don’t forget guys! Tomorrow at 8 am Reebok Outlet store in Ellenton. Be there. Three rounds of: 5 Deadlifts (405 / 265 lbs) 5 weighted One-legged squats, left leg (53 / 35 lb KB) 5 weighted One-legged squats, right leg (53 / 35 lb KB) Then, 80’ Handstand walk Time Cap: 7 minutes, The Cinco 2 beginsContinue reading
WOD Thursday December 12th
Don’t forget!!! This Saturday at the Reebok Outlet store in Ellenton, we will be doing a workout at 8 am. It will beginner friendly so bring a friend and get 40% off everything in the store if you participate! 1. 10 minutes of something you suck at 2. “Amanda” 9,7,5 reps for time of: RingContinue reading “WOD Thursday December 12th”
WOD Wednesday December 11th
1. Push press doubles: every minute on the minute for 5 minutes followed by singles for 5 more minutes 2. For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds Sled pull
WOD Tuesday December 10th
1. Havoc Snatch Complex ( Power snatch, hang snatch, heaving snatch balance) : Find max for the day 2. 3 Rounds for time of: 8 split snatches @ 115/83 7 Bar muscle ups 400 meter run
WOD Monday December 9th
Don’t forget!!! This Saturday at the Reebok Outlet store in Ellenton, we will be doing a workout at 8 am. It will beginner friendly so bring a friend and get 40% off everything in the store if you participate! 1. Back Squat: 5,5,5, max reps at 85% of last set of 5 2. For time: 15Continue reading “WOD Monday December 9th”
WOD Friday December 6th
1. Linda (aka “3 bars of death”) 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 Body weight Bench Press @ Body weight Clean @ 3/4 Body weight One of my favorite weightlifting videos.
CrossFit Havoc 