Tonight @ 7:00 Free Havoc Yoga class. Warm up: 10 Burpees / 20 sit ups / Handstand hold x 1 minute Strict press: 5,5,3,3,1,1 2. 3 Rounds for time of: 200 meter run 15 Deadlifts @ 135 / 93 5 Muscle ups or 8 chest to bar pullups or 12 Pullups Gymnastics Workout: WarmContinue reading “WOD Tuesday April 12th”
Tag Archives: muscle up
WOD Thursday March 10th
Tonights Open Announcement! We will be at the gym 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: 10 Strict toes-to-bar, 10 Hang Power Cleans, 5 Strict toes-to-bar, 5 Hang PowerContinue reading “WOD Thursday March 10th”
WOD Tuesday February 10th
Warm up: 3 rounds of – Banded rig rows x 10 / Handstand walk x 20 feet or plank x 30 seconds As many rounds as possible in 20 min of: 2 Muscle ups 4 Handstand Pushups 8 Kettlebell swings @ 2 / 1.5 pood In honor of Chief Petty Officer Nate Hardy, who was killedContinue reading “WOD Tuesday February 10th”
WOD Wednesday January 20th
Warm up: 800 Meter Row For Time: 50 Power Wallballs 5 Rope Climbs 40 Box Jumps 4 Combo- 1 Muscle up + 2 Ring Dips 30 Power Snatches 3 Rope Climbs 20 Burpee box Jump 2 Combo- 1 Muscle up + 2 Ring Dips 10 Snatches 1 Rope Climb
WOD Tuesday December 22nd
Warm up: 2 Rounds: 30 Sec Handstand Hold, 10 Sit ups, 5 Behind the neck Jerks with empty bar Behind the neck Jerks: 3, 3, 2, 2, 1, 1 2. As many Rounds as Possible in 6 minutes: 1 Snatch 2 Overhead Squats 3 Chest-to-bar Pull ups 2 Minutes Rest As Many Rounds as Possible in 6Continue reading “WOD Tuesday December 22nd”
WOD Thursday December 10th
Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange. This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: #4 10 Rounds for time: 2 Muscle ups 2 Power Snatch 200 Meter Run
WOD Thursday November 19th
Warm up #7 10 minutes to find: Max set of double unders OR Max set of Pullups OR Max height Box jump 2. For Time: 10, 8, 6, 4, 2 Snatch Box Jump Muscle up
WOD Thursday November 5th
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: #11 For Time: 6, 5, 4, 3, 2, 1 Muscle up Deadlift Hang Power Clean Thruster Box jump *Choose a starting weight and add 10-20 lbs each round.Continue reading “WOD Thursday November 5th”
WOD Wednesday October 28th
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: 8 back extensions, 8 sit ups, 8 high hang snatch w/ empty bar Every 2 minutes for 16Continue reading “WOD Wednesday October 28th”
WOD Monday October 12th
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! Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Warm up #1 Front Squat: 4,Continue reading “WOD Monday October 12th”
CrossFit Havoc 