Category Archives: Workout of the Day

The Gym is CLOSED this Saturday the 30th for Florida’s Strongest Team. Come by and check it out. Warm up: 200 Meter Run/ 100 Ft Bear Crawl 1 . For 5 Sets: Handstand Walk or Handstand Push ups 10-20 Glute Ham Sit ups *Rest at least 2 Minutes between each Round 2 . 3 RoundsContinue reading “WOD Tuesday September 26th”

The Gym is CLOSED this Saturday the 30th for Florida’s Strongest Team. Come by and check it out. Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats 1 . Find a Max: Overhead Squat 2 . EveryContinue reading “WOD Monday September 25th”

FYI: This Saturday is the Powerlifting Meet at CrossFit Bradenton. Come Support some of Your Havoc Girls. Starts at 9:00 A.M. Warm up: 2 Minutes on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 PVC pull throughs 1 . Every 3 Minutes for 5 Sets Each: 2 Minutes: 3 Back SquatsContinue reading “WOD Friday September 22nd”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 2 Reps: *Increase weight as you go Strict Press 2 . 4 Sets of 2: *Increase weight as you go Push Press 3 . As Many Rounds as Possible in 14 Minutes: 4 Strict Pull upsContinue reading “WOD Thursday September 21st”

Warm up: 2 Minutes on Bike/ 5 Inch Worms/ 10 Good Mornings/ 10 Sit ups Every Minute on the Minute for 36 Minutes: 1st Minute: 10, 8, 6, 4, 2, 4, 6, 8, 10 Deadlift (First Round you do 10 reps, Second Round you do 8 reps, etc…) 2nd Minute: Double Under (pick right number)Continue reading “WOD Wednesday September 20th”

Warm up: 20 Jumping Jacks/ 20 Mountain Climbers/ Empty bar warm up 1 . Every 2 Minutes for 24 Minutes: *Increase weight as you go 1:15- 1 Clean + Bike for remainder of time 0:45 Rest 2 . For Time: 600 Meter Run 30 Pullups 15 Muscle Ups

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats 1 . 5 Sets of 2 Reps: *Increase weight as you go Overhead Squat 2 . 4 Rounds for Time: 30 Kettlebell Swings 20 Double Legged Mountain ClimbersContinue reading “WOD Monday September 18th”

Warm up: 2 Minutes on Bike / 10 Banded Good Mornings / 10 Sit ups / 10 PVC pull throughs 1 . Every 3 Minutes for 5 Sets Each: 2 Minutes: 4 Back Squats 1 Minute: 1 Snatch 2 . As Many Rounds as Possible in 10 Minutes: 1, 2, 3, ….increase by 1 repContinue reading “WOD Friday September 15th”

Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . 5 Sets of 3 Reps: *Increase weight as you go Strict Press 2 . 3 Sets of 2: *Increase weight as you go Push Press 3 . 2 Rounds For Time: 20 Power Cleans 400 Meter Run

Warm up: 1 Minute Bike/ 10 Good Mornings/ 10 Sit ups/ 10 Back extensions 20 Rounds for Time: 3 Deadlifts 6 Power Wallballs 12 Double Unders