Back squat – Page 9 – CrossFit Havoc

WOD Thursday October 26th

Warm up: Kettlebell swings x 30 / Kang squat x 10 Back Squat: 5 x 2 @ 95% 2. For 8 minutes: Progressively add 1 rep to these movements Glute ham sit up Handstand pushup

Hey, come to the gym on Saturday. Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back Squat: 5 x 3 @ 85% 2. 10 roundsContinue reading “WOD Monday October 23rd”

WOD Thursday October 19th

Warm up: 2 minute row / 10 kang squats Back squat: 5 x 3 @ 90% 2. For time: 2000 meter row 100 kb swings

WOD Monday October 16th

Warm up: 2 Rounds of: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back squat: 5 x 5 @ 80% 2. For time: 20 Overhead squats @ 115 / 83 15 Push presses @ 115 / 83 600 meter run 15 Push presses @Continue reading “WOD Monday October 16th”

WOD Thursday October 12th

Warm up: 2 rounds of: Kang squat x 10 / jumping air squat x 8 Back squat: 5 x 4 @ 85% 2. For time: 50 Double leg mountain climbers 50 Hand planted bench jumps (double count) or 100 double unders

WOD Thursday October 5th

Warm up: 500 meter row / Kang squats x 10 / Back pedal x 300 feet Back squat: 5 x 5 @ 80% 2. 4 Rounds for time of: Hang power snatch x 5 Toes to bar x 10 Lateral barbell jumps x 15 This is a lot more impressive than you think it is.

WOD Monday October 2nd

As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great toContinue reading “WOD Monday October 2nd”

WOD Friday September 29th

Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”

WOD Tuesday September 5th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Back Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. As many Rounds as possible in 15 minutes: 1 Rope Climb 5 Thrusters 10 Burpees

WOD Friday September 1st

The Gym is closed this Saturday! We will be at The Tampa Bay Games! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 500 Meter Row or 400 Meter Run,Continue reading “WOD Friday September 1st”