Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees For time: 500 meterContinue reading “WOD Wednesday November 23rd”
Category Archives: CrossFit
WOD Tuesday November 22nd
Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 2 minutes of jump rope / Empty bar work for 5 minutes Every minute onContinue reading “WOD Tuesday November 22nd”
WOD Monday November 21st
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends Thursday! Click Poster to register! Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10 Back Squat: 3 x 5 @ 80% 2. Every 2 minutes for asContinue reading “WOD Monday November 21st”
WOD Friday November 18th
Warm up: 500 meter row / Kettlebell swings x 40 / Good mornings x 15 Sumo deadlift: 3,3,3,3 2. 15 rounds for time of: Kettlebell snatch x 3 each side Box jumps x 3
WOD Thursday November 17th
Warm up: 20 pushups / 200′ shuttle run / 1 minute handstand hold Bench Press: 3,3,3,3 ( heavier than last week) 2. For time: 25 Toes to bar 25 Sit ups 20 Strict pullups 20 sit ups 15 Ring dips 15 Sit ups 10 Knees to elbow 10 sit ups 5 Muscle ups ( ringContinue reading “WOD Thursday November 17th”
WOD Wednesday November 16th
Warm up: Bring sally up ( no weights ) As many rounds as possible in 12 minutes of: 10 Deadlifts @ 155 / 103 200 meter run Rest 2 minutes As many rounds as possible in 10 minutes of: 8 Front squats @ 155 / 103 200 meter run Rest 2 minutes As many roundsContinue reading “WOD Wednesday November 16th”
WOD Tuesday November 15th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: High skips x 100 feet / Backwards run x 100 feet / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Wallballs between 5Continue reading “WOD Tuesday November 15th”
WOD Monday November 14th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 15 Glute ham raise / Bulgarian split squat x 15 each leg / 30 Swings Back squat: 4 x 6 @ 75% 2. 3 Rounds for time of: 20 Pullups 15Continue reading “WOD Monday November 14th”
WOD Friday November 11th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 1000 meter row “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean,Continue reading “WOD Friday November 11th”
WOD Wednesday November 9th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Oh yeah. Do it. The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds MaxContinue reading “WOD Wednesday November 9th”
CrossFit Havoc 