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
Category Archives: Workout of the Day
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”
WOD Friday November 29th
1. Havocomplex-clean (clean, front squat, jerk,jerk): 20 minutes to find max load 2. 4 rounds for time of: 15 Toes to bar 5 Hang power cleans @ 155
WOD Thursday November 28th
“Gobble Gobble” For time: 20 Kettelbell snatch (10 each arm) @ 2 pood 30 Deadlifts @ 315lbs 40 Shoulder to Overhead @ 135lbs 50 Kettelbell thrusters (25 each arm) @ 2 pood
WOD Wednesday November 27th
The Gym will be open on Thanksgiving Day from 10 am – 1 pm. Come on in. 1. Weighted Pullup: 3,3,3,2,2,2,1,1,1 2. For time: 30 Double leg mountain climbers 30 Burpees 30 Sit ups 30 Pullups 30 Walking lunges 30 Jumping air squats
CrossFit Havoc 