Tag Archives: Pullups

WOD Monday July 25th

FYI: This weeks Gymnastics is on Monday and Thursday at 6pm. Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 5, 5, 5 @ 75% of your max 2. Back Squat: 5, 5, 5 @ 75% of your max 3. For Time: 1 Mile RunContinue reading “WOD Monday July 25th”

WOD Friday July 15th

Warm up: 200 Meter Run, 10 Back Extensions, 10 Toes to bar, 10 Power Cleans @ 50% of your max Power Clean: Find new max 2. 6 Rounds for Time: 2 Clean and Jerk 4 Box Jumps 6 Chest to bar pull ups If you don’t already know about Sara Sigmundsdottir. You Should! She mayContinue reading “WOD Friday July 15th”

WOD Wednesday July 6th

Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members.  Warm up: 2 Rounds: 10 RingContinue reading “WOD Wednesday July 6th”

WOD Thursday June 23rd

Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Front squat: 3 x 4 @ 85% 2. “Nicole” Max pullups in 20 minutes. Every time you come off the bar, run 400 meters. *If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.

WOD Tuesday June 14th

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: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”

WOD Monday June 6th

Events coming up: 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: 500 meter row / 10Continue reading “WOD Monday June 6th”

WOD Thursday June 2nd

KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for ages 4-8 and 6pm for ages 9-13! Let the fun begin!  Events coming up:  This Saturday June 4th: Ed Coan Powerlifting Workshop from 8:30 a.m. – 4:00 p.m.! (the gym will be closed to host this event.) Saturday June 11th: Head over toContinue reading “WOD Thursday June 2nd”

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”