1. For 16 minutes: Odd Minutes: Strict press x 1 / Push press x 2 / Jerk x 3 Even Minutes: Double unders x 40 2. As many rounds as possible in 10 minutes of: 200 meter run Bar Muscle ups x 5 or Chest to bar pullups x 10 or pullups x 15 ThisContinue reading “WOD Thursday December 26th”
Category Archives: CrossFit
WOD Tuesday December 24th
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 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 BodyweightContinue reading “WOD Tuesday December 24th”
WOD Monday December 23rd
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”
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
CrossFit Havoc 