Don’t Forget! Tonight at 6:30 all ladies are invited to meet us over at CrossFit Manatee for a girl only workout! It is going to be a blast! So come hang out! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: Yes 3Continue reading “WOD Friday May 8th”
Category Archives: Workout of the Day
WOD Thursday May 7th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: 2 Rounds: 8 Chest-to-Bar Pull ups , 8 Ring Dips , 8 Sit ups 1. 20 minutes of: Muscle up Skill work 2. For Time: 30 GHD Sit ups 30 Thrusters @ 75 lbsContinue reading “WOD Thursday May 7th”
Wednesday May 6th
Warm up # 5 1. Every minute on the minute for 12 minutes: 2 Burpees 40′ Sprint 2 Burpees 40′ Backwards shuffle 2. For time: 25 Pushups 50 Kettlebell swings 25 Pushups
WOD Tuesday May 5th
Warm up – 3 rounds of: 5 Toes to bar / 5 kettle bell presses each arm / 5 Paused back extensions ( 5 seconds at the top) 1. Weighted pullup: 5,5,5,5,5 2. 5 rounds for time of: 5 Deadlifts 5 Power cleans 5 Muscle ups 5 Front squats 5 Jerks * Same bar andContinue reading “WOD Tuesday May 5th”
WOD Monday May 4th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 8 1. For 20 minutes: Odd minutes: Overhead squat x 2 Even minutes: Power snatch x 1 2. 3 rounds for time of: 16 Alternating one legged burpees (8 each side) 48 DoubleContinue reading “WOD Monday May 4th”
WOD Friday May 1st
There is no 6 a.m. class today and the gym is closed this coming Sunday! Thanks to Melissa, Ani and Stirling for holding it down at the gym for us Friday and Saturday! See you guys Monday! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFitContinue reading “WOD Friday May 1st”
WOD Thursday April 30th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up #5 1. 20 minutes: Work on Rope Climb technique/holds 2. 20 minutes: Handstand technique (on wall/ free standing/ handstand walking)
WOD Wednesday April 29th
Warm up # 8 1. 30 minutes to establish a 1 rep max snatch 2. 2 rounds for time of: 20 Burpees 20 Double leg mountain climbers WOD for Robert Murphy- This Saturday @ CrossFit 941
WOD Tuesday April 28th
Warm up # 2 1. Windmills: 5 x 5 2. In as few sets as possible: 1.5 / 1 pood kettlebell snatch x 30 each side 1.5 / 1 pood kettlebell swings x 60 1.5 / 1 pood kettlebell snatch x 30 each side Try to not rest more than 1 minute between your sets.Continue reading “WOD Tuesday April 28th”
WOD Monday April 27th
Odds are you are on Facebook right now since no one uses the regular internet anymore, but if you happen to check our actual website you will notice that we now have a demo section for all barbell, kettlebell,and medicine ball movements that we do in our gym. If you ever need to know whatContinue reading “WOD Monday April 27th”
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