Ellenton – Page 85 – CrossFit Havoc

WOD Monday April 18th

Warm up # 1 Front squat: 3,3,3,3,3 @ 80 – 85% 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups

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 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 Wednesday April 13th

Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps

WOD Tuesday April 12th

Tonight @ 7:00 Free Havoc Yoga class. Warm up: 10 Burpees / 20 sit ups / Handstand hold x 1 minute Strict press: 5,5,3,3,1,1 2. 3 Rounds for time of: 200 meter run 15 Deadlifts @ 135 / 93 5 Muscle ups or 8 chest to bar pullups or 12 Pullups Gymnastics Workout: WarmContinue reading “WOD Tuesday April 12th”

WOD Monday April 11th

Warm up #1 Back squat: 3,3,3,3,3 @ 80 – 85% 2. On a 10 minute clock: 1500 meter row buy in Followed by as many rounds and reps as possible of 50 Wall balls 25 Box jumps

WOD Friday April 8th

Get Ready for The Havoc Games “Gym Olympics” !!! TOMORROW! April 9th! 12 pm! Warm up: 500 meter row / Glute ham raise x 15 / Hanging knee raises x 15 ( no kipping) Deadlift MAX!!! 30 minutes to figure out how much weight you can stand up with. 2. Every minute on the minute for 18 minutesContinue reading “WOD Friday April 8th”

WOD Wednesday April 6th

Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Clean pull unders: 20 minutes to work up to a 2 rep max 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: Hang clean x 3 Minute 2: Hang clean x 2 + 1 JerkContinue reading “WOD Wednesday April 6th”

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”

WOD Monday April 4th

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Get some extra help on improving your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members.Continue reading “WOD Monday April 4th”