Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 30 sec handstand hold, 8 Glute ham sit ups, 8 Back extensions Strict Press: 5, 5, 5 @ 75% of your max 2. Max set of Push Press with same weightContinue reading “WOD Wednesday August 24rd”
Tag Archives: Push press
WOD Friday August 19th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 1, 1, 1, 1, 1 @ 95% of your max 2. For Time: 30 Wallballs 30 Double Unders 30 EmptyContinue reading “WOD Friday August 19th”
WOD Friday August 5th
Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Superset: Deadlift and Bench Press 3, 3, 3, 3, 3 @ 85% of your max 2. For Time: 10 Strict Press 20 Push Press 30 Jerks (If you drop the bar do 20 Double Unders or 40 Singles. Only acceptably rest positionsContinue reading “WOD Friday August 5th”
WOD Tuesday July 12th
Tonight at 7 pm come and get some Nutrition advice from Coach Tracy! Only $5.00 a person. Warm up: 2 Rounds: 30 Sec handstand hold, 8 Sit ups, 8 Jumping lunges Push Press: Find new max 2. 2 Rounds for time: 20 Empty bar thrusters (do not drop empty barbells!!) 20 Ball Slams 20 MedContinue reading “WOD Tuesday July 12th”
WOD Tuesday July 5th
Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub TONIGHT! $50.00 per child for one month of classes. 5pm for agesContinue reading “WOD Tuesday July 5th”
WOD Tuesday June 28th
Warm up: 2 rounds of – 30 seconds of Handstand or plank hold / 10 glute ham sit ups Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 100 Wallballs 100 Double leg mountain climbers *Partition reps as needed
WOD Tuesday June 21st
Warm up: 50 Kettlebell figure 8’s Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 3 Rounds for time of: 15 Deadlifts @ 185 15 Box jumps @ 24 / 20
WOD Thursday June 16th
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: 2 rounds of – 10 Plyo pushups off bench / 5 strict pullups 1. Bench Press: Find one rep max. 2. Front squat: 4 x 3 @ 80% 3.Continue reading “WOD Thursday June 16th”
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 Tuesday June 7th
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: Handstand or plank hold xContinue reading “WOD Tuesday June 7th”
CrossFit Havoc 