This week is a big week! We will be maxing out our Back Squat, Push Press and Power Clean! Let the PR’s begin! Warm up: 2 Rounds: 10 Glute ham raise, 10 Jumping Air Squats, 10 Single leg hip bridge Back Squat: Find new max 2. As many rounds as possible in 8 minutes: StartContinue reading “WOD Monday July 11th”
Tag Archives: run
WOD Thursday July 7th
Warm up: 3 Rounds: 30 sec bottom of squat hold, 8 back extensions, 8 V-ups Front Squat: 2, 2, 2 @ 95% of your max 2. For Time: 50 Power Snatches @ 95 / 63 *Every Time you Drop the bar run 100 meters
WOD Wednesday June 29th
Warm up: 2 rounds of: 1 minute of kettlebell stuff / 1 minute of jumping jacks Weighted Pullups: 5,5,3,3,1,1 2. As many Rounds as possible in 18 minutes of: 300 Meter run 20′ Handstand walk / 40′ Bear crawl 10 Glute ham sit ups
WOD Thursday June 23rd
Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions Front squat: 3 x 4 @ 85% 2. “Nicole” Max pullups in 20 minutes. Every time you come off the bar, run 400 meters. *If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.
WOD Tuesday June 14th
This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”
Events coming up: Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition! Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.) Warm up: 2 rounds of – SeatedContinue reading
WOD Monday May 30th
Events coming up! Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Course June 18th and 19th. We will be having only two classes today. 9 a.m. and 12 p.m.
WOD Wednesday May 25th
Lots of Events coming up! Ed Coan Powerlifting Workshop June 4th. SIGN UP BY MAY 29th! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! SIGN UP BY MAY 27TH! USAW Sports Performance Course Warm up: 1000 Meter Row 2. For Time: 800 Meter Run 10 Burpee Pull ups 600 Meter Run 15 BurpeeContinue reading “WOD Wednesday May 25th”
WOD Thursday May 19th
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: 30 sec plank hold, 8 push ups, 30 sec plank hold, 8 push ups Bench Press: 8, 8,Continue reading “WOD Thursday May 19th”
WOD Friday May 13th
Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Course Warm up: 1000 meter row Every minute on the minute for 30 minutes: 1stContinue reading “WOD Friday May 13th”
CrossFit Havoc 