Tag Archives: row

WOD Tuesday December 8th

Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange.  This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ approxContinue reading “WOD Tuesday December 8th”

WOD Thursday December 3rd

Okay Guys! We are giving you two more days to sign up for The Havoc Games!! Lets get together and make this a great weekend!  Warm up #3 15 minutes: HS Hold/ Handstand Walk Practice 2. 15 minutes: Find a max weight Turkish Get-up (does not have to be on both sides, this is aContinue reading “WOD Thursday December 3rd”

WOD Thursday November 26th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”

WOD Friday November 20th

Strength Camp Challenge is TOMORROW at the Tampa Fairgrounds. Come check it out!!  Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 80% your max 2nd minute: 3 Deadlifts @ 80% your max 2. Six 100 Meter Row Intervals with a 1 minute rest between each

WOD Wednesday November 4th

Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 rounds: 6 sit ups, 6 glute ham raise, 3 havocomplex snatch w/ empty bar Find Max: Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1Continue reading “WOD Wednesday November 4th”

WOD Wednesday October 21st

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 Wednesday October 21st”

WOD Wednesday October 14th

Festivus Games this Saturday,October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions! October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser! Sign up at the gym please! October 31st Havoc Partner WOD @ 11 AM! Warm up: 8 back extentions, 8Continue reading “WOD Wednesday October 14th”

WOD Tuesday September 15th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #4 For Time: 20 Glute Ham Sit ups 40 Burpee Box Jumps @ the right height 60 Kettlebell Swings @ the correct weight 80 Lateral Bench Jumps (40 each side) 100 Walking LungesContinue reading “WOD Tuesday September 15th”