Tag Archives: Rope climb

WOD Friday May 29th

Remember the gym is closed this weekend so we can watch the Havoc teams compete at WOD JAMZ in St. Pete. Come on out and watch! Warm up of your choice For 24 minutes: Minutes: 1,4,7,10,13,16,19,22 – 2 Power clean and jerks Minutes: 2,5,8,11,14,17,20,23- 2 Rope climbs Minutes: 3, 6, 9, 12,15,18,21,24 – Max repsContinue reading “WOD Friday May 29th”

WOD Thursday April 30th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up #5 1. 20 minutes: Work on Rope Climb technique/holds 2. 20 minutes: Handstand technique (on wall/ free standing/ handstand walking)

WOD Friday April 17th

Do something to warm up that you have never done before. As many rounds as possible in 8 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As many rounds as possible in 6 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As manyContinue reading “WOD Friday April 17th”

WOD Tuesday March 24th

This Saturday we will be going down to Fit Crew in Bradenton for a Weightlifing Competition! Come cheer everyone on or sign up to compete.  Warm up # 2 1. For Time: 5 Rope Climbs 10 Snatches 20 Lateral Burpees over bar 40 Pullups 600 Meter run 40 Pullups 20 Lateral Burpees over bar 10 Snatches 5Continue reading “WOD Tuesday March 24th”

WOD Friday February 6th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 20 Kettlebell swings, 10 Swimming frogs, 20 Goblet squats 1. Deadlift: 5, 5, 5, 5, 5 @ 75% your 1 rep max 2. “Natasha” 15 Rounds for time: 1 RopeContinue reading “WOD Friday February 6th”

WOD Wednesday December 31st

We aren’t open in the evening today. We are closed on New years. 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, of Highlands Ranch, CO, assigned toContinue reading “WOD Wednesday December 31st”

WOD Friday December 12th

IMPORTANT!!! We will not be having class at 6:00 or 7:00 tonight. (Friday) Warm up of your choice “13 Years” 13 Rounds for time of: 1 Rope climb 3 Hang clusters @ 135 / 93 1 Muscle up + 1 ring dip 3 Kettlebell snatches @ 1.5 / 1 pood

WOD Tuesday October 14th

Warm up:  KB Bear crawl x 50 feet / Figure 8’s x 30 1. Bench Press: 3,3,3,3,3 2. In 4 minutes: Perform 4 Rope climbs Followed by max reps of: Double unders Rest 1 minute In 3 minutes: Perform 3 Rope climbs Followed by max reps of: Burpees Rest 1 minute In 2 minutes: PerformContinue reading “WOD Tuesday October 14th”