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”
Tag Archives: Pullups
WOD Monday December 7th
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 #6 Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @Continue reading “WOD Monday December 7th”
WOD Tuesday December 1st
TODAY IS THE LAST DAY TO REGISTER FOR THE HAVOC GAMES!! DO IT!! Warm up #2 For Time: 15 Bar Muscle ups 30 Lunges 15 Chest-to-bar Pull ups 30 Push Press 15 Strict Pull ups 30 Thrusters 15 Kipping Pull ups 30 Power Cleans
WOD Thursday November 26th
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”
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 Tuesday November 17th
Warm up: #4 For Time: 300 Meter Run 30 Pull ups 30 Push Press 30 Weighted Lunges 30 Glute Ham Sit ups / Regular Sit ups 300 Meter Run 30 Glute Ham Sit ups / Regular Sit ups 30 Weighted Lunges 30 Push Press 30 Pull ups 300 Meter Run
WOD Monday November 9th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: #1 Front Squat: Find one rep max 2. As many reps as possible in 12 minutes: Pull ups Box Jumps Ball Slams Add a rep each round… Start at 1 each, then 2, 3, 4, 5, etc. Continue reading “WOD Monday November 9th”
WOD Monday November 2nd
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Get ready for The Havoc Games!! Individual CompetitionContinue reading “WOD Monday November 2nd”
WOD Friday October 30th
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: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold Split Jerk: 2, 2, 2, 2, 2 @ 90-95%Continue reading “WOD Friday October 30th”
WOD Thursday October 22nd
We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You canContinue reading “WOD Thursday October 22nd”
CrossFit Havoc 