Tag Archives: Power clean

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: 500 meter row / Kang squats x 15 / Glute ham sit up x 15 Power clean: 8 x 2 @ 85% 2. 3 Rounds for time of:Continue reading

WOD Friday June 10th

Events coming up: This Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: Empty bar work xContinue reading “WOD Friday June 10th”

WOD Tuesday May 24th

Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 2 rounds:  30 sec empty bar Overhead hold, 10 Sit ups Every minute on the minute for 10 min:  2 Strict Press @ 70-75% your max 2. “DT”Continue reading “WOD Tuesday May 24th”

WOD Wednesday May 18th

Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th.  Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 20 sit ups, 8 empty bar high hang cleans, 8 empty bar front squats Every two minutes forContinue reading “WOD Wednesday May 18th”

WOD Wednesday May 11th

This Thursday at 7 p.m. FIRST NUTRITION MEETING! Learn how to get the results you want by putting the right foods in your body! $5.00 per person.  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 HangoutContinue reading “WOD Wednesday May 11th”

WOD Wednesday May 4th

Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 30 sec handstand hold, 8 ring rows, 30 sec back extension hold Max set of: Strict Pull ups 2. Every 2 minutes for 20 minutes: 1 Power Clean + 1Continue reading “WOD Wednesday May 4th”

WOD Thursday April 28th

Warm up: 1 minute of kettlebell stuff / 1 minute of of plank / 15 ring rows Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. 2 Rounds for time of: 60 Double unders 40 Power wallballs 20 Power Cleans @ kinda heavy

WOD Wednesday March 23rd

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 Wednesday March 23rd”