WOD Wednesday March 24th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there!

Warm up: 2 minutes on a thing / Dynamic mobility

For time:

20 Wallballs

40 Double unders

18 Wallballs

40 Pushups

16 Wallballs

40 Sit ups

14 Wallballs

30 Double unders

12 Wallballs

30 Pushusps

10 Wallballs

30 Situps

8 Wallballs

20 Double unders

6 Wallballs

20 Pushups

4 Wallballs

20 Sit ups

2 Wallballs

WOD Monday March 15th

*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition!

*We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup!

Warm up: 2 minutes on a thing / 2 rounds: 10 GHD Raises / 10 sit ups

  1. Every minute on the minute for 20 minutes:

Odds: Front squat x 2

Evens: Power snatch x 1

3. For time:

30 Calorie row

30 Wallballs

30 Pullups

WOD Thursday February 25th

Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle

  1. For time:

    Run 400 meters with something

    * Sand bag, med ball, kettlebell, plate, yoke,  small person, etc.

    Run 400 meters

2. For time:

50 Wallballs

50 Reverse Burpees

*Every minute including the first one, stop and do between 5 and 10 foot handstand walk (double it for bear crawl)

Seeing this was why I started doing CrossFit. This video is the reason CrossFit Havoc exists.

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs

1. Every minute complete the following reps:

1 Deadlift @ Heavy

2 Wallballs

*Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute*

So minute 1 is: 1 Deadlift + 2 Wallballs, minute 2 is: 1 Deadlift + 4 Wallballs, minute 3 is: 1 Deadlift + 6 Wallballs

2. For time:

60 Pushups

60 Double unders

40 Sit ups

40 Double unders

20 Burpees

20 Double unders

 

WOD Wednesday November 18th

Warm up: 400 meter run / Dynamic mobility / Make someone smile

Every minute on the minute for 10 minutes:

10 Wallballs + 10 Pullups

Every minute on the minute for 10 minutes:

4 Burpees

40′ Sprint

4 Burpees

40′ Sprint

Every minute on the minute for 10 minutes:

20 Double unders + 6 Dumbbell snatches

*Adjust the reps per EMOM to match your ability.

*There is no rest between 10 minute efforts.