Warm up # 2 1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 45 seconds of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 30 seconds of 45 / 25 lb WeightedContinue reading “WOD Thursday April 16th”
Tag Archives: row
WOD Friday April 3rd
Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up of your choice “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″Continue reading “WOD Friday April 3rd”
WOD Wednesday March 25th
Warm up # 9 1. Every minute on the minute for 16 minutes: Odds: Power clean and jerk x 1 Evens: Bench press x 2 2. 100 meter intervals on the rower x 5 : rest 1 minute between efforts
WOD Friday March 13th
Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 11 1. Deadlift:1 Rep max! 2. Press: 1 Rep max! 3. For time: 500 Meter row 30 Burpees
WOD Wednesday March 4th
Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Warm up # For time: Row 600 meters 60′ Handstand walk or x 3 bear crawl 20 Glute ham sit ups 40′ Handstand walk or x 3 bear crawl 15 Glute ham sit ups 20′ Handstand walkContinue reading “WOD Wednesday March 4th”
WOD Friday February 20th
Lots of Events coming up! Click to check it out! Reminder: Gym will be closed this Saturday the 21st. We will be at ‘Battle of the Boxes’ at CrossFit Manatee. Events start at 8 a.m. Hope to see everyone there. If you are competing this weekend you should use today as an active recovery day.Continue reading “WOD Friday February 20th”
WOD Tuesday January 10th
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: Pushups x 20 / Sit ups x 20 / Empty bar barbell row x 20 1. Press: 5 x 3 @ 85% 2. Bench press 5 x 3 @ 85%Continue reading “WOD Tuesday January 10th”
WOD Tuesday February 3rd
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: 2 rounds: 30 seconds of handstand hold, 10 back extensions, 10 GHD sit ups 1. Strict press: 3, 3, 3, 3, 3 @ 80% 1 rep max 2. Bench press:Continue reading “WOD Tuesday February 3rd”
WOD Monday January 19th
Warm up # 1 1. Front Squat: 5,5,5 2. For time: 40 Calorie row 30 Ring pushups 20 Calorie row 10 Ring pushups
WOD Thursday January 15th
Warm up # 10 1. Weighted Pullups: 3,3,2,2,1,1 2. Windmills: 5,5,5 3. Super set (not for time) x 3: Glute ham sit up x 12 Glute ham raise x 12 4. Smooth and easy 6 minute row http://www.youtube.com/watch?v=a9JlVjCQmno
CrossFit Havoc 