We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You canContinue reading “WOD Thursday October 22nd”
Tag Archives: kettlebell swings
WOD Tuesday October 6th
FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no 6 a.m. class on Wednesday and Friday. There will be no Weightlifting Club on Wednesday and Saturday. Festivus Games October 17thContinue reading “WOD Tuesday October 6th”
WOD Tuesday September 15th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #4 For Time: 20 Glute Ham Sit ups 40 Burpee Box Jumps @ the right height 60 Kettlebell Swings @ the correct weight 80 Lateral Bench Jumps (40 each side) 100 Walking LungesContinue reading “WOD Tuesday September 15th”
WOD Wednesday September 2nd
Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
WOD Friday August 28th
Warm up #8 Every 30 seconds for 5 minutes: 1 power snatch Rest 1 minute Every minute on the minute for 5 minutes: 1 power snatch 2. As many rounds as possible in 5 minutes of: 5 Wallballs 5 Box jumps 5 Kettlebell Swings Rest 2 minutes As many rounds as possible in 5 minutesContinue reading “WOD Friday August 28th”
WOD Thursday August 6th
Warm up # 6 Front Squat: 1,1,1,1,1,1 @ 90% 2. Every Minute on the minute for 16 Minutes: Odds: Bench press x 4 Evens: Kettlebell swings x 20 Please watch this ultimate display of overconfidence in mental fortitude.
WOD Monday July 13th
Warm up # 1 1. Back squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 18 Kettlebell swings @ 2 pood / 1.5 pood 12 Broad jumps @ 6′ / 4′ 6 Bar muscle ups or 9 Chest to bars or 12 pullups
WOD Monday June 22nd
Warm up # 1 1. Every minute on the minute for 12 minutes: 2 Back squats @ 75 % of 1 rep max 2. For time: Row 1000 m 1.5 pood swing x 100 Sit ups x 100
WOD Wednesday May 27th
Remember the gym is closed this weekend so we can watch the Havoc teams compete at WOD JAMZ in St. Pete. Come on out and watch! Warm up # 2 1. Heavy kettlebell swings x 100 reps in as few sets as possible 2. For time: 500 meter row 20 Deadlifts @ 225 / 153Continue reading “WOD Wednesday May 27th”
WOD Monday May 18th
Warm up # 1 1. Every 2 minutes for 16 minutes: Front Squat x 2 reps @ about 85% 2. “Helen” 3 Rounds for time of: 400 meter run 21 kettlebell swings @ 1.5 / 1 pood ( American swings) 12 Pullups
CrossFit Havoc 