Warm up: 3 minutes of jump rope 3 Rounds not for time of: 15 Glute ham sit up 15 Swimming frogs 2. For Time: Walk 800 meters holding a barbell @ 135 / 93 Every 100 meters do 10 back squats If you drop the barbell to the ground you must to 10 burpees *Don’t beContinue reading “WOD Wednesday April 27th”
Tag Archives: Back squat
WOD Monday April 25th
Warm up: Air squats x 20 / Glute ham raise x 15 / Good morning x 10 / High jumping burpees x5 Back Squat: 2,2,2,2,2 @ 85 – 90% 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with Hang cleans 135 / 93. The goal is to completeContinue reading “WOD Monday April 25th”
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 Monday March 28th
Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 10 Good Mornings, 10 Empty bar squats, 10 Back Extensions Every other minute for 10 minutes: 4 Back Squats @ 75-80% 2. For Time: 20, 15, 10, 5 Toes to Bar Hang Cleans (Yes, Squat) *After each set of toes to bar runContinue reading “WOD Monday March 28th”
WOD Monday March 14th
CrossFit Open Competitors: Today is the last day to complete 16.3. All scores must be entered by 8 p.m. tonight! This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workoutContinue reading “WOD Monday March 14th”
WOD Monday March 7th
CrossFit Open Competitors: Today is the last day to complete 16.2. All scores must be entered by 8 p.m. tonight! This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workoutContinue reading “WOD Monday March 7th”
WOD Monday February 29
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. 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. Sign up tonight at 6:30! CrossFit Open Competitors: Today is the last dayContinue reading “WOD Monday February 29”
WOD Monday February 22nd
This Thursday at 8 p.m. the CrossFit Open officially starts! What is The Open? We will have an Open Announcement viewing party at the gym @ 8 p.m. Come hang out and watch the event live. And get signed up for the Open! We will do the workouts on Saturdays at 11 a.m. Sign upContinue reading “WOD Monday February 22nd”
WOD Monday February 15th
Warm up: 500 meter row / 10 Glute ham raise / 10 Glute ham sit ups / 5 Glute ham raise / 5 Glute ham sit up We will be doing this progression every Monday for the next 4 weeks. We will be increasing between 5 and 10 pounds on each lift every week. StartContinue reading “WOD Monday February 15th”
WOD Friday January 29th
Warm up: 400 meter run Ab plank / Butt plank x 1 minute each Back squat: 2,2,2 @ 95% 2. Bring Sally up. 3. As many reps as possible in 3 minutes of: 1 Burpee 15′ sprint 1 Burpee Rest 1 minute As many rounds as possible in 3 minutes of: 6 Pullups 6 RingContinue reading “WOD Friday January 29th”
CrossFit Havoc 