This weeks Open Announcement! We will be at the gym Thursday 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. The Havoc Games “Gym Olympics” are coming April 9th! Warm up: 5Continue reading “WOD Tuesday March 8th”
Tag Archives: pullup
WOD Tuesday February 9th
Warm up: 1000 meter row Turkish get up: One rep every minute for 12 Minutes (6 each side) 2. Glute ham raise: 15, 15,15 ( Use bands if you can) 3. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes 4. Glute ham sit ups: 15,15,15 use aContinue reading “WOD Tuesday February 9th”
WOD Thursday November 12th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up #3 Weighted Pull up: 5, 5, 3 3, 1, 1 2. For Time: 100 Double Unders 50 Burpees 25 Calorie Row
WOD Tuesday September 29th
GIRLS NIGHT OUT! This Friday 6 PM class! Followed by dinner! Double Under Clinic this coming Sunday, October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Tuesday September 29th”
WOD Wednesday September 2nd
Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
WOD Monday August 17th
Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs
WOD Tuesday July 28th
Warm up # 2 1. Push press + Jerks: 1,1,1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. For time: 30 Glute ham sit ups 30 Box jumps @ 30/24″ 30 Double leg mountain climbers 30 Pullups 30 KB Sumo deadlift high pull @ 2/ 1.5 pood Anybody know whoContinue reading “WOD Tuesday July 28th”
WOD Monday May 25th
Today we only have class at 6 a.m. , 9 a.m. and 11 a.m. Your choice of: Murph , Partener Murph or sMurph. MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘BodyContinue reading “WOD Monday May 25th”
WOD Wednesday May 13th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 6 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (no kipping) Did he make it?
WOD Monday March 9th
Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 1 1. Back squat: 5, 5, 5, 5, 5 @ 85% 2. For time: 25 Box jumps 50 Burpee pullups 25 Box jumps Thanks to everyone who cameContinue reading “WOD Monday March 9th”
CrossFit Havoc 