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
*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
Odds: Front squat x 2
Evens: Power snatch x 1
3. For time:
30 Calorie row
30 Wallballs
30 Pullups
Warm up: Empty bar work
20 Rounds for time:
1 Power clean and jerk
1 Muscle up ( strict ? )
1 Power clean
Wallballs ( 5 on the odd rounds 10 on the even rounds )
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups
Odds: Front squat x 3
Evens: Power snatch x 2
2. 3 Rounds for time:
20 Wallballs
30 Double leg mountain climbers
Warm up: 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle
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.
Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups
2. Every minute on the minute for 8 minutes:
6 Thrusters or Dumbbell thrusters
6 Box jump overs
Directly into every minute on the minute for 4 minutes:
8 Wallballs + 8 Burpees
*You can choose a higher or lower number depending on how hard you feel like trying
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
Warm up: 400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows
For time:
20 Rounds of:
1 Power snatch
5 Wallballs
15 Rounds of:
1 Snatch ( Heavier)
4 Box jump overs
10 Rounds of:
1 Power clean and jerk ( Heavier)
3 Toes to bar
5 Rounds of:
1 Power clean ( Heaviest )
2 Muscle ups
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.
Warm up: 2 minutes of jump rope / 15 Air squats / 20 back extensions
Back squat x 1
2. For time:
100 Wall balls
50 Pullups
*Begin every 75 seconds starting at 0:00 with 20 Double unders
