FYI: There is only one Class today! 9:00 a.m.! Come join us for a Partner WOD!! Teams of 2 or 3 One person working at a time As many rounds as possible in 30 minutes of: 60 Kettlebell swings 1.5 / 1 pood 60 Wallballs 60 Burpees 60 Sit ups
Tag Archives: Kettlebell
WOD Tuesday August 30th
Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.! Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”
WOD Monday May 9th
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 Coach Course. Warm up: 30 sec bottom of squat, 10 Glute ham raise, 30 secContinue reading “WOD Monday May 9th”
WOD Wednesday April 20th
Warm up: 200 meter run – 5 minutes of empty barbell snatch work Every 2 minutes for 16 minutes: 3 Position snatch ( Floor, Below knee, Above knee ) 2. For time: 400 Meter rack walk 300 Meter Backwards run 200 Meter rack walk 100 Meter back wards run ( Don’t run into each otherContinue reading “WOD Wednesday April 20th”
WOD Friday April 1st
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 10 PVC pull troughs, shoulder stretches with bands, 10 Empty bar OHS (practice breathing and when to stay tight through movement), 10 Empty bar back rack jerks Overhead Squat: Find Max 2. Max Rope Climbs in 3 minutes 3. As many roundsContinue reading “WOD Friday April 1st”
WOD Thursday March 24th
Last week of the Open! We will be at the gym tonight at 8 p.m. watching the final workout announced live! Open validation will be at 11 a.m. on Saturday. Please try to come to do the workout during this time. Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! FYI: The gym will beContinue reading “WOD Thursday March 24th”
WOD Wednesday March 9th
This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 8 Back extensions , 8 Empty bar jerks, 8 Back extensions, 8 EmptyContinue reading “WOD Wednesday March 9th”
WOD Thursday February 18th
Warm up # 11 How much can you deadlift? Let’s find out. 2. For time: 600 meter run 50 One arm kettlebell swings with switch at top @ 1 pood 400 meter run 30 Kettlebell Snatches @ 1.5 pood (15 each) 200 meter run 10 Kettlebell clean and jerks @ 2 pood (5 each) BetContinue reading “WOD Thursday February 18th”
WOD Thursday February 4th
Warm up: 2 Rounds of: 10 Glute ham raise / 10 Pendlay rows / 5 Burpees Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 3 Deadlifts @ Heavier than last week 2. For time: 1000 meterContinue reading “WOD Thursday February 4th”
WOD Tuesday January 26th
Warm up: 40′ Shuttle jog x 5 / 10 Burpees / 40′ shuttle run x 5 / 10 tuck jumps Max Distance broad jump or box jump: 12 Minutes to establish a max on one or both 2. For time: 50 Burpees 100 Kettlebell swings 50 Kettlebell jerks (25 per side)
CrossFit Havoc 