Tag Archives: Toes to bar

WOD Wednesday January 6th

Warm up: 500 Meter Row, 10 Push ups, 10 Good Mornings, 10 Empty bar Cleans Every minute on the minute for 10 minutes: 1st minute: 2 Bench press @ 80% 2nd minute: 2 Deadlifts + 1 Clean @ 80% your clean max 2. 6 Rounds For Time: 2 Clean and Jerk @ Body weight 6Continue reading “WOD Wednesday January 6th”

WOD Tuesday December 29th

Warm up: 10 Toes-to-bar, 10 Back extensions, 5 Empty bar complex (1 snatch balance, 2 behind neck jerks) 10 Sets of this complex: (increase weight as you go) 1 Snatch Balance + 2 Behind the Neck Jerks 2. As many Rounds as Possible in 20 minutes: 200 Meter Run 20 Pull ups 20 Hang SnatchContinue reading “WOD Tuesday December 29th”

WOD Tuesday December 8th

Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange.  This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ approxContinue reading “WOD Tuesday December 8th”

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 October 13th

Festivus Games this Saturday,October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions! October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser! October 31st Havoc Partner WOD @ 11 AM! Warm up: 2 Rounds: 10 Sit ups, 30 Sec handstand holdContinue reading “WOD Tuesday October 13th”

WOD Wednesday October 7th

FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no Weightlifting Class on Wednesday and Saturday. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Wednesday October 7th”

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 24th

Please welcome new Coach, Tracy to the Havoc team. She will be coaching some classes at Havoc and we are super excited to have her! Warm up #1 Overhead Squat: Find one rep max 2. As many rounds as possible in 15 minutes of: 200 Meter Run 15 Sumo-Deadlift high-pulls @ 95/ 63 10 LateralContinue reading “WOD Monday August 24th”