Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 5, 5, 5, 5, 5 2. 6 Rounds: 4 Shoulder to Overhead w/ Kettlebell (2 Per side) 8 Kettlebell Swings 16 Double Unders Rebecca Voigt has made history and this will be her 9th consecutive CrossFit Games appearance!Continue reading “WOD Friday July 22nd”
Tag Archives: Double under
WOD Monday July 11th
This week is a big week! We will be maxing out our Back Squat, Push Press and Power Clean! Let the PR’s begin! Warm up: 2 Rounds: 10 Glute ham raise, 10 Jumping Air Squats, 10 Single leg hip bridge Back Squat: Find new max 2. As many rounds as possible in 8 minutes: StartContinue reading “WOD Monday July 11th”
WOD Monday June 27th
Warm up: 3 rounds of: 50′ lateral shuffle left, 50′ shuffle right, 10 air squats Back squat: 2, 2, 2, 2, 2 @ 90% 2. 8 Rounds for time of: 12 Kettlebell swings 24 Double unders
WOD Wednesday June 8th
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 3 rounds of: 6 BurpeesContinue reading “WOD Wednesday June 8th”
WOD Wednesday June 1st
Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members. Today is the First HavocFIT class!Continue reading “WOD Wednesday June 1st”
WOD Wednesday May 18th
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: 20 sit ups, 8 empty bar high hang cleans, 8 empty bar front squats Every two minutes forContinue reading “WOD Wednesday May 18th”
WOD Tuesday May 10th
Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Course Warm up: 500 Meter Row, Split Jerk Drills Every minute on the minute forContinue reading “WOD Tuesday May 10th”
WOD Thursday April 28th
Warm up: 1 minute of kettlebell stuff / 1 minute of of plank / 15 ring rows Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. 2 Rounds for time of: 60 Double unders 40 Power wallballs 20 Power Cleans @ kinda heavy
WOD Thursday April 14th
Warm up: 200 meter run / Empty bar work x 5 minutes Every 2 minutes for 16 minutes: 3 Position clean + 1 jerk ( Floor, Below knee, Above knee ) 2. 3 Rounds for time of: 15 Handstand pushups 30 Situps 45 Double unders
WOD Tuesday April 5th
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! WarmContinue reading “WOD Tuesday April 5th”
CrossFit Havoc 