Workout of the Day – Page 289

Warm up # 2 “Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift x 1 185 pound Clean x 3 185 pound Push jerk x 5 3 Muscle-ups 15 foot Rope climb x 1 U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th MilitaryContinue reading

WOD Wednesday August 19th

Warm up # 8 Snatches.

WOD Tuesday August 18th

Warm up: 2 rounds of Pushup x 12 / Ring row x 8 Bench press: 3,3,3,3,3 2. 3 Rounds for time of: 300 meter run 12 Thrusters @ 135 / 93

WOD Monday August 17th

Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs

Gym is closed today Saturday August 15th

Don’t forget the gym is closed today. We will be over at the Girls Gone RX Competition at CrossFit Bradenton. Please come by and hang out and support your fellow Havoc peps. Schedule below. Click for directions.

WOD Friday August 14th

Warm up of your choice Turkish get up : 1 rep every minute for 16 minutes (8 right, 8 left) 2. For time: Row 80 calories Begin the workout with 15 pushups, every 2 minutes complete another set of 15 pushups on your way to 80 calories. This is a far more impressive time thanContinue reading “WOD Friday August 14th”

WOD Thursday August 13th

Warm up # 11 Deadlift -1 set of 20 as heavy as possible For time: Complete 80 Power cleans Begin the workout with 12 sit ups, every 2 minutes complete another set of 12 sit ups on your way to 80 power cleans.

WOD Wednesday August 12th

Warm up # 7 Every minute on the minute for 10 minutes: 40′ + 20′ Shuttle sprint + 2 Squat thrusts Rest 6 minutes 2. Complete 80 pistols or 100 bulgarian split squats *begin every 2 minute interval with 16 Double unders

WOD Tuesday August 11th

Warm up # 10 Heaving snatch balance: 1 rep every mintute for 12 minutes 2. For time: 40 Muscle ups or 80 pullups Every 2 minutes do 12 box jumps @ 24 / 20″

WOD Monday August 10th

Warm up #1 Front Squat: 1 rep max 2. For time: Complete 80 handstand pushups Begin the workout with 8 Goblet squats @ 1.5 / 1 pood, every 2 minutes complete another set of 8 goblet squats on your way to 80 handstand pushups.