Bradenton – Page 118 – CrossFit Havoc

WOD Thursday December 4th

Warm up # 3 1. Bench press: 5,5,5,5,5 2. 5 Rounds for time of: 10 Inside out / outside pushups on 45 / 25 lb plates 50 Lateral switch steps ( double count) on 45 / 25 lb plates

WOD Wednesday December 3rd

Warm up: 1000 meter row 1. One minute of glute ham sit ups x 3 Don’t go fast 2. “GI Jane” Burpee pullups x 100 or “Ranger Jane” 5 Rounds of: 10 Burpee pullups 10 Burpee bar muscle ups

Rent is Due. Thanks! Warm up # 2 1. For 12 Minutes: Odd minutes: 3 Push presses Even minutes: 3 pullups or muscle ups For the pullups or muscle ups, make the number 3 make sense; add weight, do them strict, use a smaller band, etc. 2. For time: 600 meter run 50 One arm kettlebellContinue reading “WOD Tuesday December 2nd”

WOD Monday December 1st

Today is the 1st. Rent is due. Thanks! Warm up # 1 1. Overhead Squat: 1 rep max!!! 2. “The Heaviest Grace that you’ve got” 30 Clean and jerks at the heaviest load that you can manage. Couple of guidlines: 1. Floor to shoulders to overhead – any method is allowed. (full or power clean,Continue reading “WOD Monday December 1st”

WOD Friday November 28th

Warm up of your choice 1. Deadlift: 2,2,2,2,2,2 2. Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round ** If you fall off the wagon and into a thorn bush remove theContinue reading “WOD Friday November 28th”

WOD Wednesday November 26th

Remember guys, the gym will be open for 10:30 class only on Thursday. G-Dizzle 16 Rounds for time of: 4 Burpees 2 Pistols ( 1 each leg ) 4 Box jumps @ 30 / 24 2 Clean and jerks @ Pretty heavy

WOD Tuesday November 25th

Warm up # 3 1. 15 minutes to establish a max effort handstand walk 2. For time: 10,9,8,7,6,5,4,3,2,1 reps of: 45/25 lb weighted pushup (chest to the ground, full extension at the top) Do 15 Double unders after each round

WOD Monday November 24th

Yo, the gym will be open for 10:30 class only on Thursday. Come workout before you feel bad about what you do to yourself for the rest of the day. Warm up # 1 1. Overhead squat: 2,2,2,2,2,2 2. Every 2 minutes for 16 Minutes: 1 Power snatch 2 Hang squat snatches

WOD Friday November 21st

Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups

WOD Wednesday November 19th

Warm up # 6 1. 00:00 – 4:30 1 power clean and jerk every 30 seconds @ 70 ish % of 1 rep max full clean and jerk 6:00 – 10:00 1 Power clean and jerk every minute @ 80 ish % of 1 rep max 12:00 – 20:00 1 Power clean and jerk everyContinue reading “WOD Wednesday November 19th”