Category Archives: CrossFit

WOD Tuesday December 31st

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 2 minutes on a thing / empty barbell work 20 rounds for time of: 2  Power snatches @ kinda heavy 0 Deadlifts @ 500 lbs 1 OverheadContinue reading “WOD Tuesday December 31st”

WOD Monday January 30th

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”

WOD Friday December 27th

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading “WOD Friday December 27th”

WOD Tuesday December 24th

The gym is open from 9 till 11 today, class at 9:30. Closed tomorrow and open from 12 till 8 on Thursday. Warm up: 10 Good Mornings, 10 Empty Bar Clean and Jerks “Ho Ho Oh No” Every minute on the minute for 20 minutes: 3 Deadlifts @ Bodyweight 2 Power Cleans @ Bodyweight 1 Full CleanContinue reading “WOD Tuesday December 24th”

WOD Monday December 23rd

The gym will be open for one class on Christmas eve at 9:30 am, closed on Christmas day and reopen at noon on December 26th. “Twelve Days of Christmas. Havoc Style.” 1 Rope Climb 2 Power Snatch 3 Pistols Per Leg 4 Bar Muscle Ups 5 Wallballs 6 Hang Power Cleans 7 Box Jumps 8 Calories onContinue reading “WOD Monday December 23rd”

HERO WOD Saturday December 21st

DT 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by hisContinue reading “HERO WOD Saturday December 21st”