Workout of the Day – Page 106

WOD Monday May 25th

Today we only have class at 6 a.m. , 9 a.m. and 11 a.m. Your choice of: Murph , Partener Murph or sMurph. MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘BodyContinue reading “WOD Monday May 25th”

WOD Friday May 22nd

Warm up of your choice 1. Hang power clean: 15 minutes to work up to a 3 rep max 2. “Jackie” For time: 1000 meter row 50 Thrusters @ 45 / 33 30 Pullups

WOD Thursday May 21st

Warm up #4 1. Find Max Distance Broad Jump 2. Find Max Strict Pull ups Or Kipping Pull ups Or 3 minutes of Max Reps pull ups 3. Find Max Handstand Push ups Or Push ups Or 3 minutes of Max Reps Push ups

WOD Tuesday May 19th

Warm up: Handstand hold x 30 seconds / 10 sit ups x 3 1. Press: 3,3,3 2. Push press: 3,3,3 3. Jerk: 3,3,3 4. “Elizabeth” 21,15,9 reps for time of: 135 lb Cleans (NOT power cleans) Ring dips

WOD Friday May 15th

THIS SUNDAY: Havoc Beach WOD and Hang Out! Share with everyone you know in the local CrossFit Community! Warm up of your choice Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5Continue reading “WOD Friday May 15th”

WOD Thursday May 14th

TONIGHT AT 6PM! We are taking new pics for the website! Please come in and be ready to take some awesome pictures! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: Group mobility 1. L-sit and Pistol work for 30 minutes 2. AsContinue reading “WOD Thursday May 14th”

WOD Wednesday May 13th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 6 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (no kipping) Did he make it?

WOD Tuesday May 12th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 2 1. Every 2 minutes for 16 minutes: Bench press x 2 reps 2. For time: Complete 100 hand release clapping pushups Every minute on the minute will begin with either 15 doubleContinue reading “WOD Tuesday May 12th”

WOD Monday May 11th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 1 1. Every 2 minutes for 16 minutes: Back squat x 2 reps 2. “Time to sweat” 50 burpees Havoc loop run 50 Calories on rower

WOD Friday May 8th

Don’t Forget! Tonight at 6:30 all ladies are invited to meet us over at CrossFit Manatee for a girl only workout! It is going to be a blast! So come hang out! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: Yes 3Continue reading “WOD Friday May 8th”