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”
Tag Archives: Thruster
WOD Thursday May 7th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: 2 Rounds: 8 Chest-to-Bar Pull ups , 8 Ring Dips , 8 Sit ups 1. 20 minutes of: Muscle up Skill work 2. For Time: 30 GHD Sit ups 30 Thrusters @ 75 lbsContinue reading “WOD Thursday May 7th”
WOD Friday April 17th
Do something to warm up that you have never done before. As many rounds as possible in 8 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As many rounds as possible in 6 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As manyContinue reading “WOD Friday April 17th”
WOD Monday March 2nd
Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Warm up #1 1. Back squat: 4, 4, 4, 4, 4 @ 85% your max 2. 10 rounds for time of: 2 Muscle ups or 6 pullups 200 Meter run 4 Thrusters @ 135 / 95 lbsContinue reading “WOD Monday March 2nd”
WOD Monday February 23rd
Lots of Events coming up! Click to check it out! The Havoc Games Registration Opens This Wednesday @ 8 a.m. The CrossFit Open Starts This Thursday! Time to Sign Up! Warm up #1 1. Back squat: 3, 3, 3, 3, 3 @ 85% your max 2. OPEN WORKOUT 11.6 MEN – includes Masters Men up to 54 yearsContinue reading “WOD Monday February 23rd”
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 Monday February 9th
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 # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. As many rounds as possible in 3 minutes of: 10 Thrusters @ 75 / 53 lbs 10 Pullups Rest 2 MinutesContinue reading “WOD Monday February 9th”
WOD Friday January 23rd
Don’t forget about the Partner WOD this Saturday. Click to join event on Facebook. Time to sign up for the CrossFit Open. Click to register. Warm up of your choice 1. Weighted push up: 3, 3, 3, 3, 3 2. As many rounds as possible in 15 minutes: 10 Thrusters @ 95 / 65 10Continue reading “WOD Friday January 23rd”
WOD Monday January 5th
Warm up # 1 1. Back squat: 30 minutes to find 1 rep max 2. 9,6,3, reps for time of: Muscle up Thruster @ 185 / 123
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
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