WOD Tuesday November 21st

Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks 2. Max reps in 1 minute of these movements, rest 1 minute between efforts: Hang power clean @ 135Continue reading “WOD Tuesday November 21st”

WOD Friday October 21st

This Sunday 11:30! Havoc Games Practice! Get a Partner or Get with your Partner and Workout! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 500 Meter Row, Rope Climb Technique Max Rope Climbs in 5 min 2. Every minute on the minuteContinue reading “WOD Friday October 21st”

WOD Tuesday November 17th

Warm up: #4 For Time: 300 Meter Run 30 Pull ups 30 Push Press 30 Weighted Lunges 30 Glute Ham Sit ups / Regular Sit ups 300 Meter Run 30 Glute Ham Sit ups / Regular Sit ups 30 Weighted Lunges 30 Push Press 30 Pull ups 300 Meter Run  

WOD Tuesday September 8th

Warm up #9 Every 30 Seconds for 5 min: 1 Clean pull under @ approx 50% of your max Rest 1 minute and add weight Every 30 Seconds for 5 min: 1 Hang Clean Rest 1 minute and add weight Every minute on the minute for 5 min: 1 Clean 2. For Time: 400 MeterContinue reading “WOD Tuesday September 8th”

WOD Friday May 8th

Don’t Forget! Tonight at 6:30 all ladies are invited to meet us over at CrossFit Manatee for a girl only workout! It is going to be a blast! So come hang out!  Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up: Yes 3Continue reading “WOD Friday May 8th”

WOD Wednesday January 7th

Hey guys CrossFit Bradenton will be hosting a competition this Saturday. Little late notice but I think you can still register here: https://www.facebook.com/events/1505435536404570/permalink/1516567568624700/ Warm up # 4 “The Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press,Continue reading “WOD Wednesday January 7th”