Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps
Category Archives: Workout of the Day
WOD Tuesday April 12th
Tonight @ 7:00 Free Havoc Yoga class. Warm up: 10 Burpees / 20 sit ups / Handstand hold x 1 minute Strict press: 5,5,3,3,1,1 2. 3 Rounds for time of: 200 meter run 15 Deadlifts @ 135 / 93 5 Muscle ups or 8 chest to bar pullups or 12 Pullups Gymnastics Workout: WarmContinue reading “WOD Tuesday April 12th”
WOD Monday April 11th
Warm up #1 Back squat: 3,3,3,3,3 @ 80 – 85% 2. On a 10 minute clock: 1500 meter row buy in Followed by as many rounds and reps as possible of 50 Wall balls 25 Box jumps
WOD Friday April 8th
Get Ready for The Havoc Games “Gym Olympics” !!! TOMORROW! April 9th! 12 pm! Warm up: 500 meter row / Glute ham raise x 15 / Hanging knee raises x 15 ( no kipping) Deadlift MAX!!! 30 minutes to figure out how much weight you can stand up with. 2. Every minute on the minute for 18 minutesContinue reading “WOD Friday April 8th”
WOD Thursday April 7th
Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Bench Press: 3,3,3,3,3 @ 85% 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: 12 Burpees Minute 2: 18 Double leg mountain climbers Minute 3: 24 Air squats Gymnastics Club Class: Warm up: Standard + 3Continue reading “WOD Thursday April 7th”
WOD Wednesday April 6th
Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Clean pull unders: 20 minutes to work up to a 2 rep max 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: Hang clean x 3 Minute 2: Hang clean x 2 + 1 JerkContinue reading “WOD Wednesday April 6th”
WOD Tuesday April 5th
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. 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! Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! WarmContinue reading “WOD Tuesday April 5th”
WOD Monday April 4th
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Get some extra help on improving 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.Continue reading “WOD Monday April 4th”
WOD Friday April 1st
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 10 PVC pull troughs, shoulder stretches with bands, 10 Empty bar OHS (practice breathing and when to stay tight through movement), 10 Empty bar back rack jerks Overhead Squat: Find Max 2. Max Rope Climbs in 3 minutes 3. As many roundsContinue reading “WOD Friday April 1st”
WOD Thursday March 31st
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 100 ft bear crawl, 10 sit ups, 100 ft crab walk, 10 sit ups Bench Press: 3, 3, 3, 3, 3 (increase weight to a heavy set of 3) 2. “Billy” For time: 100 reps ground to overhead 95 / 63 – AnyContinue reading “WOD Thursday March 31st”
CrossFit Havoc 