Warm up: High skips x 100 feet Glute ham raise x 10 Toes to bar x 10 Glute ham raise x 10 Toes to bar x 10 High skips x 100 feet Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier thanContinue reading “WOD Thursday January 28th”
Tag Archives: Wallball
WOD Monday January 11th
Warm up: 500 meter row, 10 Good Mornings, 30 Sec Bottom of Squat hold, 10 Glute Ham Raise, 30 Sec Bottom of Squat hold Front Squat: 4, 4, 4 @ 85% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If youContinue reading “WOD Monday January 11th”
WOD Tuesday January 5th
Warm up: Run Havoc Loop “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop betweenContinue reading “WOD Tuesday January 5th”
WOD Wednesday December 23rd
Warm up: 20 Burpees Weighted Push up: 5, 5, 3, 3, 1, 1 2. For Time: 500 Meter Row 40 Kettlebell Swings 30 Wallballs 20 Toes-to-bar 10 Wall Climbs
WOD Thursday November 26th
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”
WOD Wednesday November 18th
Warm up: 2 rounds: 10 Back extensions, 6 Empty bar clean and jerks Every 2 minutes on the minute for 16 minutes: Clean + Hang Clean + 2 Jerks (Try to increase weight each set) 2. For Time: 20 Handstand Push ups 40 Wallballs 60 Kettlebell Swings 80 Double Unders Goal is to do allContinue reading “WOD Wednesday November 18th”
WOD Wednesday November 4th
Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 rounds: 6 sit ups, 6 glute ham raise, 3 havocomplex snatch w/ empty bar Find Max: Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1Continue reading “WOD Wednesday November 4th”
WOD Friday October 30th
This Saturday October 31st Havoc Partner WOD @ 11 AM! Wear a costume!! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold Split Jerk: 2, 2, 2, 2, 2 @ 90-95%Continue reading “WOD Friday October 30th”
WOD Monday October 19th
We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! YouContinue reading “WOD Monday October 19th”
WOD Friday October 16th
Festivus Games this Saturday,October 17th @ CrossFit Bradenton! Come out and help us cheer on Kat, Dion, James, Rob and Frank. October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser! Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Warm up: 2 rounds: 10 Glute-ham raise, 30Continue reading “WOD Friday October 16th”
CrossFit Havoc 