Bradenton – Page 6 – CrossFit Havoc

WOD Monday January 11th

Warm up: 1 minute jog in place / 30 Jumping jacks / 12 Kang squats / 20 sit ups Back squat: 3 x 5 @ 82.5% 2. Fran: 21,15,9 Reps for time: Thrusters @ 95 / 63 Pullups

Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”

WOD Wednesday January 6th

Warm up: 3 minutes of: 5 front squats / 5 Jerks / 5 High pulls / 5 Pullups 3 Rounds for time: 300 meter run 5 Power clean and jerks 200 meter run 5 Power cleans 100 meter run 10 Muscle ups *Increase load on the barbell every round

WOD Tuesday January 5th

Warm up: 10 Pushups / 30 second handstand hold x 2 rounds Strict press + Push press: 5 x 3 @ 80% ( 5 of each movement ) 2. 3 Rounds for time: 30 Double unders 30 Kettlebell swings 30 Sit ups

WOD Monday January 4th

Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups Back squat: 3 x 5 @ 80% 2. Every minute on the minute for 8 minutes: 6 Thrusters or Dumbbell thrusters 6 Box jump overs Directly into every minute on the minute for 4 minutes: 8 Wallballs + 8Continue reading “WOD Monday January 4th”

2021 Winter Strength cycle

2021 Strength cycle: Week 1 Monday: Back squat: 3 x 5 @ 80% Tuesday: Strict Press + Push press: 3 x 5 @ 80% Wednesday: Conditioning Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) Friday: Deadlift: 3 x 5 @ 75% Week 2 Monday: BackContinue reading “2021 Winter Strength cycle”

WOD Thursday December 31st

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 Minutes on a thing / empty barbell work 20 Rounds for time: 2 Power cleans @ heavyish 0 Deadlifts @ 500 / 350 lbs 2 Wollymockers 0 Miles ofContinue reading “WOD Thursday December 31st”

WOD Wednesday December 30th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: Plate ground to overhead x 15 / 10 Tuck jumps / 5 Pullups 12 Rounds for Time: 1 Snatch + 2 Overhead Squats 6 Kneeling Squat Jumps 1 Muscle upContinue reading “WOD Wednesday December 30th”

WOD Tuesday December 29th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups 1 . Every 3 minutes 6 sets (18 minutes): 3 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of:Continue reading “WOD Tuesday December 29th”

WOD Monday December 28th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses Every 3 Minutes for 5 sets: 1 Overhead squat 3 Front squats 5 Back squats *YouContinue reading “WOD Monday December 28th”