Warm up # 6 1. Overhead Squat: 5,5,3,3,1,1 2. 20,15,10,5 reps for time of: Wallballs Kneeling squat jumps or Burpees Huge Shout out to Everyone who came out to WOD JAMZ this past weekend. We had an awesome time hanging, working out, and getting sunburned. Big thanks to Sherry Farabee for taking these awesome pictures!!!Continue reading “WOD Monday June 1st”
Tag Archives: burpee
WOD Monday May 11th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 1 1. Every 2 minutes for 16 minutes: Back squat x 2 reps 2. “Time to sweat” 50 burpees Havoc loop run 50 Calories on rower
Wednesday May 6th
Warm up # 5 1. Every minute on the minute for 12 minutes: 2 Burpees 40′ Sprint 2 Burpees 40′ Backwards shuffle 2. For time: 25 Pushups 50 Kettlebell swings 25 Pushups
WOD Wednesday April 22nd
Hey guys tonight at 6:30 Andrew Wengert, Chiropractor from Lakewood Ranch will be coming to the gym. If you have any injury or mobility issues please do not hesitate to ask him. He is here to help! Warm up #6 For Time: 20 Deadlifts @ 225 / 157 30 Handstand Push ups 20 Burpee Box Jumps 30″Continue reading “WOD Wednesday April 22nd”
WOD Wednesday April 15th
Look at all the cool competitions coming up! Lets represent at all of them! Warm up # 8 For time: 20 Burpees 20 Hang snatches @ 135 / 93 20 Bar muscle-ups 20 Hang snatches @ 135 / 93 20 Burpees
WOD Wednesday April 8th
Nutrition Seminar this Saturday April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up # 9 1. Clean and jerk: 30 minutes to find 1 rep max 2. 10 rounds for time of: 3 Burpees 3 Front squats @Continue reading “WOD Wednesday April 8th”
WOD Tuesday March 24th
This Saturday we will be going down to Fit Crew in Bradenton for a Weightlifing Competition! Come cheer everyone on or sign up to compete. Warm up # 2 1. For Time: 5 Rope Climbs 10 Snatches 20 Lateral Burpees over bar 40 Pullups 600 Meter run 40 Pullups 20 Lateral Burpees over bar 10 Snatches 5Continue reading “WOD Tuesday March 24th”
WOD Friday March 13th
Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 11 1. Deadlift:1 Rep max! 2. Press: 1 Rep max! 3. For time: 500 Meter row 30 Burpees
WOD Monday March 9th
Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 1 1. Back squat: 5, 5, 5, 5, 5 @ 85% 2. For time: 25 Box jumps 50 Burpee pullups 25 Box jumps Thanks to everyone who cameContinue reading “WOD Monday March 9th”
WOD Tuesday January 10th
Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: Pushups x 20 / Sit ups x 20 / Empty bar barbell row x 20 1. Press: 5 x 3 @ 85% 2. Bench press 5 x 3 @ 85%Continue reading “WOD Tuesday January 10th”
CrossFit Havoc 