Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every 30 seconds for 5 minutes: 1 Power Snatch 2. Every minute on the minute for 10 minutes: 1 Power Snatch 3. As many Rounds as possible in 12 minutes: Start with an 800 meterContinue reading “WOD Tuesday August 9th”
Tag Archives: Toes to bar
WOD Thursday July 28th
Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 5 minutes: 1 High Hang Snatch 2. Every 30 Seconds for 5 minutes: 1 Hang Snatch 3. Every minute on the minute for 10 minutes: 1 Snatch 4. For Time: 100 Double Unders 50 Box Jumps 25 Toes to bar
WOD Wednesday June 15th
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: 400 meter run / 20 pvc shoulder dislocates / 15 Overhead squats / 10 Seated good mornings 3 Rounds for time of: 15 Power snatches @ 115 lbsContinue reading “WOD Wednesday June 15th”
WOD Wednesday June 8th
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: 3 rounds of: 6 BurpeesContinue reading “WOD Wednesday June 8th”
WOD Thursday May 26th
Lots of Events coming up! Monday is Memorial Day! We will be having only two classes that day. 9 a.m. and 12 p.m. 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 June 18thContinue reading “WOD Thursday May 26th”
WOD Monday May 16th
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: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute ham raise, 30 sec bottom of squatContinue reading “WOD Monday May 16th”
WOD Friday May 6th
Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 20 sit ups, 10 burpee broad jump “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter runContinue reading “WOD Friday May 6th”
WOD Friday April 29th
Warm up: Bear crawl x 100 feet Bench press: 3,3,3,3,3 @ heavier than last week 2. For time: 50 Pushups 50 Push press’ @ 75 / 53 50 Toes to bar 50 Overhead squats @ 75 / 53 NOT PUSHUPS PUSHUPS
WOD Monday March 28th
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 10 Good Mornings, 10 Empty bar squats, 10 Back Extensions Every other minute for 10 minutes: 4 Back Squats @ 75-80% 2. For Time: 20, 15, 10, 5 Toes to Bar Hang Cleans (Yes, Squat) *After each set of toes to bar runContinue reading “WOD Monday March 28th”
WOD Friday February 26th
Get signed up for the Open! We will do the workouts on Saturdays at 11:30 a.m. Sign up now! Make sure to choose “CrossFit Havoc” as your affiliate. Warm up: 800 Meter Row For Time: 400 Meter Run 40 Toes-to-Bar 40 Power Wallballs 400 Meter Run 40 Ball Slams 40 1-Legged Burpees (20 per leg) 400 MeterContinue reading “WOD Friday February 26th”
CrossFit Havoc 