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 Course Warm up: 500 Meter Row, Split Jerk Drills Every minute on the minute forContinue reading “WOD Tuesday May 10th”
Tag Archives: Overhead squat
WOD Friday April 29th
Warm up: Bear crawl x 100 feet Bench press: 3,3,3,3,3 @ heavier than last week 2. For time: 50 Pushups 50 Push press’ @ 75 / 53 50 Toes to bar 50 Overhead squats @ 75 / 53 NOT PUSHUPS PUSHUPS
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 Friday March 25th
Open Competitors: 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 be closed this Sunday. Enjoy your Easter! Warm up: 10 Good Mornings, 5 Strict toes to bar, 10 SottsContinue reading “WOD Friday March 25th”
WOD Tuesday March 22nd
Last week of the Open! We will be at the gym Thursday at 8 p.m. watching it announced 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. Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Continue reading “WOD Tuesday March 22nd”
WOD Friday March 18th
Open Competitors: See you guys this Saturday or Sunday @ 11 a.m. for open workout validation. Please try to come to do the workout during one of these two times. Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats Every minute on the minute forContinue reading “WOD Friday March 18th”
WOD Friday March 11th
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 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats Every minute on the minute for 10 minutes: 1st minute: 2Continue reading “WOD Friday March 11th”
WOD Friday March 4th
Tonight Open Workout at 7 p.m. Class! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th! Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10Continue reading “WOD Friday March 4th”
WOD Friday February 19th
Warm up: 2 rounds – Good mornings x 8 / Kang squats x 8 / Heaving snatch balance x 8 Overhead squat: 4 Reps every 3 minutes for 15 minutes 2. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes 3. 5 x 100 meter row intervals – 1 minuteContinue reading “WOD Friday February 19th”
WOD Friday February 12th
Warm up: 2 rounds – Good mornings x 8 / Kang squats x 8 / Heaving snatch balance x 8 Overhead squat: 5 Reps every 3 minutes for 15 minutes 2. For time: 40 Burpees 10 Sit ups 30 Burpees 20 Sit ups 20 Burpees 30 Sit ups 10 Burpees 40 Sit ups Who are these people?Continue reading “WOD Friday February 12th”
CrossFit Havoc 