Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 20 sit ups, 10 burpee broad jump “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter runContinue reading “WOD Friday May 6th”
Category Archives: CrossFit
WOD Thursday May 5th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 1000 meter row For Time: START WITH: 10 minute ascending ladder of: Power Snatch @ heavy Lateral Burpee over bar (Start at 1 rep of each and increase by oneContinue reading “WOD Thursday May 5th”
WOD Wednesday May 4th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 30 sec handstand hold, 8 ring rows, 30 sec back extension hold Max set of: Strict Pull ups 2. Every 2 minutes for 20 minutes: 1 Power Clean + 1Continue reading “WOD Wednesday May 4th”
WOD Tuesday May 3rd
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Strengthen your core and shoulder strength and learn new skills. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Kipping Clinic: This SaturdayContinue reading “WOD Tuesday May 3rd”
WOD Monday May 2nd
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Improve your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! KippingContinue reading “WOD Monday May 2nd”
WOD Friday April 29th
Warm up: Bear crawl x 100 feet Bench press: 3,3,3,3,3 @ heavier than last week 2. For time: 50 Pushups 50 Push press’ @ 75 / 53 50 Toes to bar 50 Overhead squats @ 75 / 53 NOT PUSHUPS PUSHUPS
WOD Thursday April 28th
Warm up: 1 minute of kettlebell stuff / 1 minute of of plank / 15 ring rows Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. 2 Rounds for time of: 60 Double unders 40 Power wallballs 20 Power Cleans @ kinda heavy
WOD Wednesday April 27th
Warm up: 3 minutes of jump rope 3 Rounds not for time of: 15 Glute ham sit up 15 Swimming frogs 2. For Time: Walk 800 meters holding a barbell @ 135 / 93 Every 100 meters do 10 back squats If you drop the barbell to the ground you must to 10 burpees *Don’t beContinue reading “WOD Wednesday April 27th”
WOD Tuesday April 26th
Warm up: 500 meter row / 5 minutes of movement practice Every 90 seconds for 15 Minutes: 1 Drop snatch + 1 Heaving snatch balance ( 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00 ) 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) 1.5 / 1Continue reading “WOD Tuesday April 26th”
WOD Monday April 25th
Warm up: Air squats x 20 / Glute ham raise x 15 / Good morning x 10 / High jumping burpees x5 Back Squat: 2,2,2,2,2 @ 85 – 90% 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with Hang cleans 135 / 93. The goal is to completeContinue reading “WOD Monday April 25th”
CrossFit Havoc 