This Saturday!!! Get Ready!!! Warm up: Snatch stuff Every 30 seconds for 5 Minutes ( 0:00 – 4:30 ) 1 Hang snatch @ The 6 minute mark Every minute for 10 minutes ( 6:00 – 15:00 ) 1 Snatch @ The 18 minute mark Every 2 minutes for 10 minutes ( 18:00 – 28:00 )Continue reading “WOD Wednesday November 30th”
Category Archives: Workout of the Day
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
WOD Monday November 28th
This Saturday!!! Get Ready!!! Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10 Back Squat: 4 x 3 @ 85% 2. Every 3 Minutes x 3 intervals: 6 Thrusters 100 meter run 6 Thrusters Every 2 Minutes x 4 intervals: 10 PullupsContinue reading “WOD Monday November 28th”
WOD Friday November 25th
Warm up: 1 Minute handstand hold, 15 Back extensions, 15 Pushups Bench Press: 2,2,2,2,2 2. Sumo Deadlift: 2,2,2,2,2 3. 2 Rounds for time of: 20 Thrusters @ 75 / 53 20 Calorie row
WOD Thursday November 24th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! THAT IS TODAY!!! “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 MeterContinue reading “WOD Thursday November 24th”
WOD Wednesday November 23rd
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”
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”
CrossFit Havoc 