Tag Archives: Rope climb

WOD Tuesday December 15th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #4 FALKEL As many rounds as possible in 25 minutes of: 8 Handstand pushups 8 Box jumps @ 30 / 24 1 Rope climb @ 15′ U.S. Army Staff Sergeant Chris Falkel, 22,Continue reading “WOD Tuesday December 15th”

WOD Friday November 4th

Okay Guys! This is the last day to sign up for The Havoc Games!! Lets get together and make this a great weekend!  Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 2 Strict Press @ 90% 2nd minute: 2 Deadlifts @ 90% 2. As many rounds as possible in 15 minutes:Continue reading “WOD Friday November 4th”

WOD Tuesday November 24th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 rounds: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 @ 75-80% 2. 5 Rounds for Time: 2 Rope Climbs 4 Power Snatch 6 Hand Release Clapping Push ups 8 Kneeling Squat Jumps http://www.youtube.com/watch?v=ybFfWbIk-RU  

WOD Tuesday October 20th

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 Tuesday October 20th”

WOD Friday October 9th

FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no Weightlifting Class on Wednesday and Saturday. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Friday October 9th”

WOD Friday September 18th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #11 Deadlift: 3, 3, 3, 3, 3 @ 85-90% 2. Every minute on the for 15 minutes: 1st minute: 2 Rope Climbs 2nd minute: 10 Russian Twist W/ Med Ball 3rd minute: 2Continue reading “WOD Friday September 18th”

WOD Thursday September 3rd

Warm up: 2 Rounds: 10 push ups, 30 second plank hold Bench Press: 2, 2, 2, 2, 2 @ 90-95% your max 2.  Max reps in 2 min: Sledge hammer hits Rest 1 minute Max reps in 2 min: Rope climbs Rest 1 minute Max reps in 2 min: 40′ Sprint Rest 1 minute MaxContinue reading “WOD Thursday September 3rd”

Warm up # 2 “Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift x 1 185 pound Clean x 3 185 pound Push jerk x 5 3 Muscle-ups 15 foot Rope climb x 1 U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th MilitaryContinue reading