The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 50 FT Bear Crawl, 50 FT Crab Walk 3 Sets of Max Reps: Push ups 2. Every minute on the minute for 24 minutes: 1st: 1-2 Rope Climbs 2nd: 6 Lunges (3 Per leg.Continue reading “WOD Friday October 14th”
Tag Archives: Rope climb
WOD Friday September 30th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, Handstand Push up/Handstand Hold Technique Work 3 Sets of Max Reps: Strict Handstand Push ups (use band or matsContinue reading “WOD Friday September 30th”
WOD Wednesday August 3rd
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”
WOD Wednesday July 27th
Warm up: 800 Meter Run For Time: 30 Overhead Lunges 60 Single legged mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Thrusters 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Single legged mountain climbers 30 Overhead lunges
WOD Wednesday July 13th
Warm up: 400 Meter Run, 20 Burpees For Time: First do 10 Rounds: 1 Wall Climb 2 Bar Muscle ups 3 Power Snatch Then Immediately do 10 Rounds: 1 Rope Climb 2 Thrusters 3 Burpee Broad Jump 6′ / 4′ *Use same weight for both the Power Snatch and Thrusters. *Please mop up your chalkContinue reading “WOD Wednesday July 13th”
WOD Friday May 20th
Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th. Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: Get ready for the workout, Warm up all of the things For Time: 20 Deadlifts @ 315 /Continue reading “WOD Friday May 20th”
WOD Friday May 6th
Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 20 sit ups, 10 burpee broad jump “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter runContinue reading “WOD Friday May 6th”
WOD Friday April 1st
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 10 PVC pull troughs, shoulder stretches with bands, 10 Empty bar OHS (practice breathing and when to stay tight through movement), 10 Empty bar back rack jerks Overhead Squat: Find Max 2. Max Rope Climbs in 3 minutes 3. As many roundsContinue reading “WOD Friday April 1st”
WOD Thursday March 17th
Tonight’s Open Announcement! We will be at the gym tonight at 8 p.m. watching it live! Bring something to share! 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. Warm up: 10 Pull ups, 5 Strict Toes to bar, 10Continue reading “WOD Thursday March 17th”
WOD Wednesday January 20th
Warm up: 800 Meter Row For Time: 50 Power Wallballs 5 Rope Climbs 40 Box Jumps 4 Combo- 1 Muscle up + 2 Ring Dips 30 Power Snatches 3 Rope Climbs 20 Burpee box Jump 2 Combo- 1 Muscle up + 2 Ring Dips 10 Snatches 1 Rope Climb
CrossFit Havoc 