Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th. Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 30 sec bottom of squat hold, 10 Glute ham raise, 10 jumping Air Squats Front Squat: 5, 5, 5 @ 75-80% your max 2. Back Squat: 5,Continue reading “WOD Monday May 23rd”
Tag Archives: air squat
WOD Friday August 28th
Warm up #8 Every 30 seconds for 5 minutes: 1 power snatch Rest 1 minute Every minute on the minute for 5 minutes: 1 power snatch 2. As many rounds as possible in 5 minutes of: 5 Wallballs 5 Box jumps 5 Kettlebell Swings Rest 2 minutes As many rounds as possible in 5 minutesContinue reading “WOD Friday August 28th”
WOD Friday July 31st
Warm up of your choice 1. Power clean: 1,1,1,1,1,1,1,1 @ 95 – 100% 2. Tabata intervals for these 3 movements: Pullups Air squats Ball slams 20/14 or Keg burpees if you got it in you. Old school
WOD Tuesday January 27th
Yo this is the link for The Havoc Strength Fest Site. Check it out!! https://havocstrengthfest.wordpress.com/ Warm up # 9 1. 6 cycles of: 1 Press, 2 push presses, and 3 jerks 2. 5 Rounds for time of: 20 Air squats 5 L-pullups 20 Double unders 5 Weighted pullups @ 35 / 15 lbs
WOD Tuesday September 16th
Reminder! The normal DeNofa team will not be in the gym tomorrow. Paul will be teaching am classes and Justin will be opening the gym at 4 pm and teaching the evening classes. Warm up # 3 1. Weighted pullups x 3 sets of max reps. Rest 4 minutes between efforts. Choose a weight thatContinue reading “WOD Tuesday September 16th”
WOD Monday February 10th
Warm up # 5 1. Overhead squat: 5,5,5,5,5 2. “Leeloo” For time: 100 Air squats 100 Pullups 100 Burpees (Not my fault. She came up with it)
CrossFit Havoc 