Warm up: Run 600 meters, 10 Pendlay Rows, 30 Sec Handstand Hold, 10 Glute Ham Raise, 30 Sec Handstand Hold Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ 80-85% 2nd minute: 5 Deadlifts @ 70-75% 2. Max reps in 3 minutes: ThrustersContinue reading “WOD Thursday January 21st”
Category Archives: Workout of the Day
WOD Wednesday January 20th
Warm up: 800 Meter Row For Time: 50 Power Wallballs 5 Rope Climbs 40 Box Jumps 4 Combo- 1 Muscle up + 2 Ring Dips 30 Power Snatches 3 Rope Climbs 20 Burpee box Jump 2 Combo- 1 Muscle up + 2 Ring Dips 10 Snatches 1 Rope Climb
WOD Tuesday January 19th
Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Since we are starting mid-month the cost is $20.00 for current Unlimited Members and $40 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 500 Meter Row, 30 Sec PlankContinue reading “WOD Tuesday January 19th”
The Havoc lifters did awesome this past Saturday. PR’s for all of our lifters and lot’s of great experience for our first timers. Thanks to everyone who came out to show their support! Warm up: 200 meter run / 20 sit ups / 20 swimming frogs / 200 meter run 1.Front Squat: 3,3,3 @ 90%Continue reading
Saturday January 16th
Come to the weightlifting meet at the gym tomorrow. Lifting starts at 11 a.m. Cheer on Jim, Jamie, David, Gerrod and JP.
WOD Friday January 15th
Warm up: 500 meter row, 10 Kang Squats, 30 Sec Plank Hold, 30 Sec Bottom of Squat hold Back Squat: 4, 4, 4 @ 85% 2. Every minute on the minute for 16 minutes: 1st minute: 1 Snatch + 1 Heaving Snatch Balance 2nd minute: 5 Box Jumps
WOD Thursday January 14th
Come in at 6:00 p.m. tonight to try out the Gymnastics class! Warm up: 400 meter run, 30 sec Handstand Hold, 10 Sit ups, 30 sec Handstand Hold Every minute on the minute for 12 minutes: 1st Minute: Turkish Get up Right arm 2nd Minute: Turkish Get up Left arm 2. For Time: 5000 meterContinue reading “WOD Thursday January 14th”
WOD Wednesday January 13th
Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”
WOD Tuesday January 12th
Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”
WOD Monday January 11th
Warm up: 500 meter row, 10 Good Mornings, 30 Sec Bottom of Squat hold, 10 Glute Ham Raise, 30 Sec Bottom of Squat hold Front Squat: 4, 4, 4 @ 85% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If youContinue reading “WOD Monday January 11th”
CrossFit Havoc 