Warm up: Stretch and stuff Within 10 minutes complete a 1500 meter row and continue for the remainder of the 10 minutes with Handstand pushups or pushups . The goal is to complete as many handstand pushups or pushups as possible. Rest 5 minutes 2. Within 5 minutes complete 50 situps and continue for theContinue reading “WOD Friday September 9th”
Tag Archives: pushup
WOD Thursday September 1st
Warm up : 2 rounds of – 50′ of bear crawl, 100′ of high skips, 100′ of karaoke, 100′ of backwards jog For time: 15 Power snatches 15 Overhead squats at the 6 minute mark: 30 Box jumps 30 Wallballs at the 12 minute mark: 45 Lateral barbell jumps (double count) 45 Pushups at theContinue reading “WOD Thursday September 1st”
WOD Wednesday August 24rd
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”
WOD Friday July 29th
Warm up: 2 Rounds: 10 Good mornings, 45 sec plank Superset: 4, 4, 4, 4, 4 Deadlift and Bench Press @ 80% of your max 2. 3 Rounds for Time: 5 Cleans 25 Push ups
WOD Tuesday July 26th
Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Hang Power Snatch 2. As many rounds as possible in 16 minutes of: 10 Handstand Push ups 5 Hang Power CleansContinue reading “WOD Tuesday July 26th”
WOD Wednesday July 20th
Warm up: 500 Meter Row, 45 sec handstand hold, 20 Air Squats For Time: 20 Clean and Jerk (can be a Power clean) 5 Muscle ups (If 5 muscle ups is too many, do less) OR 10-15 Pull ups 15 Back Squats (From floor) 10 Hard HSPU (strict/deficit/parallette) OR 10 Weighted Push up 10 Power cleanContinue reading “WOD Wednesday July 20th”
WOD Friday July 8th
Warm up: 2 Wall Climbs, 10 High Hang Power Clean w/ empty bar, 2 Wall Climbs Power Clean: 1, 1, 1, 1, 1, 1, 1, 1 @ 95-100% of your max (hit 8 reps of Power clean at a very very heavy weight!) 2. For Time: 50 Handstand Push ups (If 50 is too many.Continue reading “WOD Friday July 8th”
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 Monday June 20th
Warm up: 2 Rounds of 200 meter run / 10 GHR / 10 GHSU Back Squat: 3,3,3,3,3 @ 85% 2. 3 Rounds for time of: 25 Air squats 25 Pushups 25 Sit ups
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”
CrossFit Havoc 