Tag Archives: Kettlebell

WOD Tuesday January 12th

Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”

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 4th

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: 2 rounds: 6 sit ups, 6 glute ham raise, 3 havocomplex snatch w/ empty bar Find Max: Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1Continue reading “WOD Wednesday November 4th”

WOD Monday October 19th

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! YouContinue reading “WOD Monday October 19th”

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 Tuesday May 5th

Warm up – 3 rounds of: 5 Toes to bar / 5 kettle bell presses each arm / 5 Paused back extensions ( 5 seconds at the top) 1. Weighted pullup: 5,5,5,5,5 2. 5 rounds for time of: 5 Deadlifts 5 Power cleans 5 Muscle ups 5 Front squats 5 Jerks * Same bar andContinue reading “WOD Tuesday May 5th”

WOD Tuesday April 28th

Warm up # 2 1. Windmills: 5 x 5 2. In as few sets as possible: 1.5 / 1 pood kettlebell snatch x 30 each side 1.5 / 1 pood kettlebell swings x 60 1.5 / 1 pood kettlebell snatch x 30 each side Try to not rest more than 1 minute between your sets.Continue reading “WOD Tuesday April 28th”