Okay Guys! We are giving you two more days to sign up for The Havoc Games!! Lets get together and make this a great weekend! Warm up #3 15 minutes: HS Hold/ Handstand Walk Practice 2. 15 minutes: Find a max weight Turkish Get-up (does not have to be on both sides, this is aContinue reading “WOD Thursday December 3rd”
Tag Archives: handstand
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 Wednesday November 18th
Warm up: 2 rounds: 10 Back extensions, 6 Empty bar clean and jerks Every 2 minutes on the minute for 16 minutes: Clean + Hang Clean + 2 Jerks (Try to increase weight each set) 2. For Time: 20 Handstand Push ups 40 Wallballs 60 Kettlebell Swings 80 Double Unders Goal is to do allContinue reading “WOD Wednesday November 18th”
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 26th
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 #1 Front Squat: 2, 2, 2, 2, 2 @ 90-95% 2. 4 Rounds for time: 8 HandstandContinue reading “WOD Monday October 26th”
WOD Thursday October 15th
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! October 31st Havoc Partner WOD @ 11 AM! Warm up #7 Strict Pull ups: 3 Sets of Max RepsContinue reading “WOD Thursday October 15th”
WOD Tuesday October 13th
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! October 31st Havoc Partner WOD @ 11 AM! Warm up: 2 Rounds: 10 Sit ups, 30 Sec handstand holdContinue reading “WOD Tuesday October 13th”
WOD Tuesday September 22nd
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: 10 Burpee Pull ups / 15 Sit ups Strict Pull ups: 3 sets of max reps (rest 3 min between each set) 2. For Time: 10Continue reading “WOD Tuesday September 22nd”
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 Wednesday September 9th
Warm up: 2 Rounds of: 10 push ups, 30 second plank hold Bench press: 3, 3, 3, 3, 3 @ 85-90% your max 2. 8 Rounds for time: 2 Bar muscle-ups 4 Power cleans @ 135/93 6 Handstand Push ups 8 Lateral bar jumps (double count)
CrossFit Havoc 