Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats Every 30 Seconds for 5 min: 1 Power Snatch Rest 1 minute then Every minute on the minute for 8 minutes: 1 Power Snatch + 1 Snatch (Touch and Go) 2. As many Rounds asContinue reading “WOD Wednesday December 28th”
Category Archives: Workout of the Day
WOD Tuesday December 27th
Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 10 x 2 (10 sets of 2 reps) @ 70-75% of your max 2. For Time: 800 Meter Run 80 Kettlebell Swings 600 Meter Run 60 Kettlebell Sumo High Pulls 400 Meter Run 40 Taters 200 Meter Run 20 KettlebellContinue reading “WOD Tuesday December 27th”
WOD Monday December 26th
The Gym is open from 10:30 a.m. – 8 p.m today! See you at the gym! Warm up: 1000 Meter Row “Ho Ho Oh No” Every minute on the minute for 20 minutes: Body weight Deadlift x 3 Body weight Power clean x 2 Body weight Squat clean & jerk x 1 If you do not makeContinue reading “WOD Monday December 26th”
WOD Friday December 23rd
The Gym is Closed this Saturday and Sunday! Enjoy your Holiday! GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving SnatchContinue reading “WOD Friday December 23rd”
WOD Thursday December 22nd
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups Every 90 Seconds for 12Continue reading “WOD Thursday December 22nd”
WOD Wednesday December 21st
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”
WOD Tuesday December 20th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 8 x 3 (8 setsContinue reading “WOD Tuesday December 20th”
WOD Monday December 19th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 3, 3, 3, 3 @ 80-85%Continue reading “WOD Monday December 19th”
WOD Friday December 16th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings EveryContinue reading “WOD Friday December 16th”
WOD Thursday December 15th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups EveryContinue reading “WOD Thursday December 15th”
CrossFit Havoc 