Category Archives: Workout of the Day

Warm up: 2 Minutes on Bike/ PVC Pull Throughs/ 10 Ring Rows/ Empty Bar Snatch Work For Time: 10 Power Snatches @ heavy-ish Singles 800 Meter Run 80 Jumping Pull ups 10 Power Snatches 400 Meter Run 40 Pull ups 10 Power Snatches 200 Meter Run 20 Chest to Bar Pull ups 10 Power SnatchesContinue reading “WOD Wednesday October 4th”

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 . As Many Rounds As Possible in 12 Minutes: 3 Hang Power Cleans 6 Front Rack Barbell Lunges (3 Per Leg)Continue reading “WOD Tuesday October 3rd”

Warm up: 2 Minute on bike/ 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . Every 3 Minutes for 5 Sets: 2 Minutes: 5 Front Squats 1 Minute: Double Unders 2 . 2 Rounds for Time: 20 Burpees 200 Meter Row

The Gym is CLOSED this Saturday the 30th for Florida’s Strongest Team. Come by and check it out. 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: 2 Back Squats 1 Minute: 1Continue reading “WOD Friday September 29th”

The Gym is CLOSED this Saturday the 30th for Florida’s Strongest Team. Come by and check it out. Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups 1 . Find a Max: Strict Press 2 . 5 Sets of 5 Reps: Bench Press *Increase weight as you go 3 .Continue reading “WOD Thursday September 28th”

The Gym is CLOSED this Saturday the 30th for Florida’s Strongest Team. Come by and check it out. Warm up: 2 Minutes on Bike/ 5 Inch Worms/ 10 Good Mornings/ 10 Sit ups As Many Rounds as Possible in 26 Minutes: 1 Rope Climb 2 Clean and Jerk 4 Bar Facing Burpees 8 Pistols orContinue reading “WOD Wednesday September 27th”

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”