This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #9 20 Minutes to Find a Max Clean and Jerk 2. For Time: 20, 15, 10, 5 Burpees w/ jump over the bar Hang Clusters (Hang Clean into a Thruster)
Tag Archives: burpee
WOD Monday November 23rd
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up #6 Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 85% of your max then increase weight on the 1’s) One minute of Rest Minutes 7-11 : Front Squat: 2,Continue reading “WOD Monday November 23rd”
WOD Monday November 16th
Warm up #1 Every minute on the minute for 15 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s) Minutes 6-10 : Front Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight onContinue reading “WOD Monday November 16th”
WOD Thursday November 12th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up #3 Weighted Pull up: 5, 5, 3 3, 1, 1 2. For Time: 100 Double Unders 50 Burpees 25 Calorie Row
WOD Tuesday October 27th
This Saturday October 31st Havoc Partner WOD @ 11 AM! Wear a costume!! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: #4 “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @Continue reading “WOD Tuesday October 27th”
WOD Tuesday October 20th
We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You canContinue reading “WOD Tuesday October 20th”
WOD Wednesday October 14th
Festivus Games this Saturday,October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions! October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser! Sign up at the gym please! October 31st Havoc Partner WOD @ 11 AM! Warm up: 8 back extentions, 8Continue reading “WOD Wednesday October 14th”
WOD Thursday October 8th
FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no Weightlifting Class on Wednesday and Saturday. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Thursday October 8th”
WOD Wednesday September 23rd
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: Find a one rep max 2. 4 Rounds for Time: 10 Thrusters @ 75 / 53Continue reading “WOD Wednesday September 23rd”
WOD Tuesday September 15th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #4 For Time: 20 Glute Ham Sit ups 40 Burpee Box Jumps @ the right height 60 Kettlebell Swings @ the correct weight 80 Lateral Bench Jumps (40 each side) 100 Walking LungesContinue reading “WOD Tuesday September 15th”
CrossFit Havoc 