Warm up #4 1. Find Max Distance Broad Jump 2. Find Max Strict Pull ups Or Kipping Pull ups Or 3 minutes of Max Reps pull ups 3. Find Max Handstand Push ups Or Push ups Or 3 minutes of Max Reps Push ups
Category Archives: Workout of the Day
WOD Wednesday May 20th
Warm up #8 1. “Isabel” 30 Snatches (Power or Squat) 135 lbs/ 93 lbs 2. “Annie” 50, 40, 30, 20, 10 Double Unders Sit ups
WOD Tuesday May 19th
Warm up: Handstand hold x 30 seconds / 10 sit ups x 3 1. Press: 3,3,3 2. Push press: 3,3,3 3. Jerk: 3,3,3 4. “Elizabeth” 21,15,9 reps for time of: 135 lb Cleans (NOT power cleans) Ring dips
WOD Monday May 18th
Warm up # 1 1. Every 2 minutes for 16 minutes: Front Squat x 2 reps @ about 85% 2. “Helen” 3 Rounds for time of: 400 meter run 21 kettlebell swings @ 1.5 / 1 pood ( American swings) 12 Pullups
Tomorrow! Beach Workout and Hang Out!
Don’t forget that tomorrow the gym will be closed for the Beach Workout and Hang Out at Coquina Beach! Can’t wait to see everyone there!
WOD Friday May 15th
THIS SUNDAY: Havoc Beach WOD and Hang Out! Share with everyone you know in the local CrossFit Community! Warm up of your choice Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5Continue reading “WOD Friday May 15th”
WOD Thursday May 14th
TONIGHT AT 6PM! We are taking new pics for the website! Please come in and be ready to take some awesome pictures! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: Group mobility 1. L-sit and Pistol work for 30 minutes 2. AsContinue reading “WOD Thursday May 14th”
WOD Wednesday May 13th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 6 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (no kipping) Did he make it?
WOD Tuesday May 12th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 2 1. Every 2 minutes for 16 minutes: Bench press x 2 reps 2. For time: Complete 100 hand release clapping pushups Every minute on the minute will begin with either 15 doubleContinue reading “WOD Tuesday May 12th”
WOD Monday May 11th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 1 1. Every 2 minutes for 16 minutes: Back squat x 2 reps 2. “Time to sweat” 50 burpees Havoc loop run 50 Calories on rower
CrossFit Havoc 