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: clean
WOD Thursday November 26th
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”
WOD Wednesday November 11th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: 2 Rounds: 30 sec handstand hold, 6 empty bar cleans “J.J.” U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force,Continue reading “WOD Wednesday November 11th”
WOD Monday October 12th
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! Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Warm up #1 Front Squat: 4,Continue reading “WOD Monday October 12th”
WOD Tuesday September 29th
GIRLS NIGHT OUT! This Friday 6 PM class! Followed by dinner! Double Under Clinic this coming Sunday, October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Tuesday September 29th”
WOD Thursday September 24th
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 Back extensions, 5 Clean pull under w/ empty bar 20 Minutes to Find Max: Hang Clean 2. 12 Minutes: Run Havoc Loop InContinue reading “WOD Thursday September 24th”
WOD Thursday September 17th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single Leg Hip Bridge, 10 Empty Bar High Hang Clean, 10 Seated Good Mornings Every minute on the minute for 16 minutes: 1 Clean + 1 Front Squat (increase weight as youContinue reading “WOD Thursday September 17th”
WOD Tuesday September 8th
Warm up #9 Every 30 Seconds for 5 min: 1 Clean pull under @ approx 50% of your max Rest 1 minute and add weight Every 30 Seconds for 5 min: 1 Hang Clean Rest 1 minute and add weight Every minute on the minute for 5 min: 1 Clean 2. For Time: 400 MeterContinue reading “WOD Tuesday September 8th”
WOD Tuesday September 1st
Warm up: 10 Single leg hip bridge, 10 Empty bar front squats, 10 High hang cleans Cleans: Find one rep max 2. For Time: 30 Dumbbell Snatches @ Heavy (don’t punk out) That is 30 per arm
Warm up # 2 “Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift x 1 185 pound Clean x 3 185 pound Push jerk x 5 3 Muscle-ups 15 foot Rope climb x 1 U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th MilitaryContinue reading
CrossFit Havoc 