Tag Archives: strict press

WOD Friday November 4th

Okay Guys! This is the last day to sign up for The Havoc Games!! Lets get together and make this a great weekend!  Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 2 Strict Press @ 90% 2nd minute: 2 Deadlifts @ 90% 2. As many rounds as possible in 15 minutes:Continue reading “WOD Friday November 4th”

WOD Friday November 27th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Classes Today: 12 pm, 4 pm, 5 pm, 6 pm, 7 pm Warm up #11 Every minute on the minute for 10 minutes: 1st Minute: 2 Strict Press @ 85% 2nd Minute: 2 Deadlifts @ 85% 2. 3 Rounds For Time: 15 Ring DipsContinue reading “WOD Friday November 27th”

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 Friday November 13th

Tonight is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! BRO NIGHT WORKOUT IS A SURPRISE!  Regular WOD: Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 75% your max 2nd minute: 3 Deadlifts @ 75% your max 2. 5 Rounds for time:Continue reading “WOD Friday November 13th”

WOD Tuesday November 3rd

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: 30 sec handstand hold, 10 sit ups Strict Press: Find 1 rep max 2. As many rounds as possible in 8 minutes: 5 Overhead Squats 5Continue reading “WOD Tuesday November 3rd”

WOD Wednesday September 16th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ 80-85% your max 2. 3 Rounds for time: 40 Double Unders 20 Sumo-Deadlift High-pulls 10 Toes-to-bar 5Continue reading “WOD Wednesday September 16th”

WOD Monday August 17th

Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs

WOD Friday May 15th

THIS SUNDAY: Havoc Beach WOD and Hang Out! Share with everyone you know in the local CrossFit Community! Warm up of your choice Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5Continue reading “WOD Friday May 15th”