Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this week? Everyone starts back at ZERO! INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class orContinue reading “WOD Monday April 17th”
Tag Archives: Back squat
WOD Monday April 10th
Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this week? Everyone starts back at ZERO! INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class orContinue reading “WOD Monday April 10th”
WOD Monday April 3rd
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Monday April 3rd”
Weightlifting March 27th, 29th, 31st
Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. ComeContinue reading “Weightlifting March 27th, 29th, 31st”
WOD Monday March 27th
Warm up: 100′ high skip / 100′ back pedal / 15 Glute ham raise / 15 Glute ham sit up Every minute on the minute for 20 minutes: 1 Front squat for the first 10 minutes Add some weight 1 Back squat for the second 10 minutes 2. 3 Rounds of: Ring pushups x 30Continue reading “WOD Monday March 27th”
Weightlifting March 20th, 22nd, 24th
Monday: Snatch: 2,2,2,1,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 105 – 110% x 6 (mid shin to knee) 3. Back squat: 5 x 1 @ 90 % or more 4. Accumulate 3 minutes of weighted butt plank Wednesday: Clean: 2,2,2,1,1,1 (every 3 minutes) 2. Jerk from rack: 6 x 1Continue reading “Weightlifting March 20th, 22nd, 24th”
WOD Monday March 13th
Warm up: 500 meter row / 15 glute ham raise / 15 glute ham sit up / 10 grh / 10 ghsu Every minute on the minute for 15 minutes: Back squat x 1 @ 85 – 90% 2. For time: 40 Pushups 40 Hand planted bench jumps 30 Glute ham sit ups 30 HandContinue reading “WOD Monday March 13th”
WOD Monday March 6th
Warm up: 500 meter row / 15 Glute ham raise / 15 Glute ham sit up / 10 Glute ham raise / 10 Glute ham sit up Back squat: find 1 rep max (You have 30 minutes to get this done, if you need more time, get to class earlier) 2. Every minute on theContinue reading “WOD Monday March 6th”
Weightlifting March 6th, 8th, 10th
Monday: Snatch: 3,3,2,2,2,1 (every 3 minutes) 2. 5 second snatch hover holds @ 100% x 6 x 3 3. Back squat: 2 x 3 @ 85% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds Glute ham sit ups x 12 evens Wednesday: Clean: 3,3,2,2,2,1 (every 3Continue reading “Weightlifting March 6th, 8th, 10th”
WOD Friday March 3rd
Warm up: Run 400 meters / 12 Banded good mornings / 24 kettlebell figure 8’s Back squat: 5 x 2 @ 80% (We are maxing this on Monday) 2. Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then,Continue reading “WOD Friday March 3rd”
CrossFit Havoc 