sit up – Page 11 – CrossFit Havoc

WOD Monday June 22nd

Warm up # 1 1. Every minute on the minute for 12 minutes: 2 Back squats @ 75 % of 1 rep max 2. For time: Row 1000 m 1.5 pood swing x 100 Sit ups x 100

WOD Thursday June 18th

Warm up # 4 For time: 300 meter run 30 Pistols 30 Toes to bar 300 meter run 30 Wallballs 30 Weighted sit ups holding med ball 300 meter run 30 Calorie row 30 Renegade rows 300 meter run

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 2 1. Every 2 minutes for 16 minutes: Bench press x 2 reps 2. For time: Complete 100 hand release clapping pushups Every minute on the minute will begin with either 15 doubleContinue reading “WOD Tuesday May 12th”

WOD Monday April 20th

Warm up # 1 1. Back squat: 3,3,3,3,3 working up to a 3 rep max 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats

WOD Friday March 27th

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. Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Warm up # 6 1. Deadlift: Every minute on the minute for 10 minutes 2 reps @Continue reading “WOD Friday March 27th”

WOD Friday March 20th

Lots of Events coming up! Click to check it out! This Saturday the gym is closed! Hope to see everyone at our first year of The Havoc Games! Warm up of your choice 1. 5 Rounds for time: 10 Glute-Ham Sit ups 10 Double-legged mountain climbers 2. OPEN WORKOUT 15.4 Complete as many reps asContinue reading “WOD Friday March 20th”

WOD Wednesday February 18th

Warm up # 3 For time: 600 meter run 50 Pullups 60 Kettlebell swings @ 1.5 / 1 pood 50 Situps 40 Kettlebell swings @ 1.5 / 1 pood 50 Hand release pushups 20 Kettlebell swings @ 1.5 / 1 pood 600 meter run

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”

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 * Use the same weight from last weeks doubles 3. In 8 minutes: 10 Thrusters @ 3/4 bodyweight 8 Hang Power cleans @ 3/4 bodyweight 6 Thrusters @Continue reading

WOD Tuesday December 16th

Warm up : 1000 meter row 1. Pullups: 2 pood x max reps , 1.5 pood x max reps, 1 pood x max reps, strict x max reps, kipping x max reps (don’t even think about kipping a weighted pullup) *Rest as needed between sets 2. For time: 100 wallballs If you decide to stopContinue reading “WOD Tuesday December 16th”