Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH! USAW Sports Performance Course Warm up: 1000 Meter Row 2. For Time: 800 Meter Run 10 Burpee Pull ups 600 Meter Run 15 BurpeeContinue reading “WOD Wednesday May 25th”
Tag Archives: burpee
WOD Monday May 23rd
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”
WOD Tuesday May 17
Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. 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 handstand hold, 8 tuck jumps, 30 sec handstand hold Every minute on the minute for 10Continue reading “WOD Tuesday May 17”
WOD Thursday May 5th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 1000 meter row For Time: START WITH: 10 minute ascending ladder of: Power Snatch @ heavy Lateral Burpee over bar (Start at 1 rep of each and increase by oneContinue reading “WOD Thursday May 5th”
WOD Monday April 25th
Warm up: Air squats x 20 / Glute ham raise x 15 / Good morning x 10 / High jumping burpees x5 Back Squat: 2,2,2,2,2 @ 85 – 90% 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with Hang cleans 135 / 93. The goal is to completeContinue reading “WOD Monday April 25th”
WOD Friday April 15th
Warm up: 2 Rounds of: Bench dips x 10 / Kb swings x 20 Bench Press: 3,3,3,3,3 @ more than last week. If you don’t know what you lifted last week…. maybe you should try to figure out a way to somehow remember the things you do at the gym. 2. For time: 30 BurpeesContinue reading “WOD Friday April 15th”
WOD Thursday April 7th
Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Bench Press: 3,3,3,3,3 @ 85% 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: 12 Burpees Minute 2: 18 Double leg mountain climbers Minute 3: 24 Air squats Gymnastics Club Class: Warm up: Standard + 3Continue reading “WOD Thursday April 7th”
WOD Tuesday March 29th
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 30 sec handstand hold, 10 tuck jumps, 30 sec handstand hold Find a max: Push Press 2. 2 Rounds for time: 20 Burpee box jumps 15 Handstand push ups 40 Ball slams 30 Clapping push ups Gymnastics Club Class: Warm up: StandardContinue reading “WOD Tuesday March 29th”
WOD Wednesday March 23rd
Last week of the Open! We will be at the gym Thursday at 8 p.m. watching it announced live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Continue reading “WOD Wednesday March 23rd”
WOD Wednesday March 16
This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 30 sec handstand hold, 1 minute kettlebell swing, 30 sec handstandContinue reading “WOD Wednesday March 16”
CrossFit Havoc 