CrossFit – Page 335 – CrossFit Havoc

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.

WOD Thursday December 5th

1. Two hands any how : Do it 2. “Time to sweat” 50 burpees Mall run ( 1 lap around entire outside of mall ) 9/10 of a mile 50 Calories on rower

WOD Wednesday December 4th

1. Thruster 1,1,1,1,1 2. “Fran” 21,15,9,reps for time of: 95 lb Thrusters Pullups or “Mega fran” 12,9,6 reps for time of: 155 lb thrusters Bar muscle ups

WOD Tuesday November 3rd

Hey guys, join us for a free workout at the Reebok Outlet Store in The Ellenton Premium Outlets! It will be an all inclusive workout and will be held at 8am on Saturday December 14th. If you participate you get 40% off the entire store directly following the workout! 1. Deadlift: 3,3,3 2. For 20Continue reading “WOD Tuesday November 3rd”

WOD Monday December 1st

Hey guys new month. Rent is due. Thanks. 1. Front Squat: 5,5,5 – take 85% of your last work set and try and hit 8-10 reps with it (if this is not really hard, then you probably didn’t go heavy enough on your last triple) 2. For time: Complete 100 hand release clapping pushups Every minuteContinue reading “WOD Monday December 1st”