Warm up: 2 Rounds of: Bench dips x 10 / Kb swings x 20 Bench Press: 3,3,3,3,3 @ more than last week. If you don’t know what you lifted last week…. maybe you should try to figure out a way to somehow remember the things you do at the gym. 2. For time: 30 BurpeesContinue reading “WOD Friday April 15th”
Tag Archives: bench press
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 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”
WOD Tuesday March 1st
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! This weeks Open Announcement! We will be at the gym Thursday at 8Continue reading “WOD Tuesday March 1st”
WOD Tuesday February 16th
Warm up: 400 meter run / 20 pushups / 20 sit ups / 10 pushups / 10 sit ups Bench press: 3 Reps every minute for 4 minutes 2 Reps every minute for 4 minutes 1 Rep every minute for 4 minutes 2. For time: 50 Floor wipers @ 75 / 53 lbs 50 ShoulderContinue reading “WOD Tuesday February 16th”
WOD Friday February 5th
Warm up: 15 Pushups / Empty bar bench x 20 / Sit ups x 25 Bench press: 3 Reps every minute for 4 minutes 2 Reps every minute for 4 minutes 1 Rep every minute for 4 minutes 2. For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumpsContinue reading “WOD Friday February 5th”
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 Wednesday January 6th
Warm up: 500 Meter Row, 10 Push ups, 10 Good Mornings, 10 Empty bar Cleans Every minute on the minute for 10 minutes: 1st minute: 2 Bench press @ 80% 2nd minute: 2 Deadlifts + 1 Clean @ 80% your clean max 2. 6 Rounds For Time: 2 Clean and Jerk @ Body weight 6Continue reading “WOD Wednesday January 6th”
WOD Wednesday December 30th
Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Bench Press @ 75% 2nd minute: 1 Clean + 2 Front Squats @ 75% 2. Get through these not for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push up Or Ring Dip American Kettlebell Swing Parallette PassContinue reading “WOD Wednesday December 30th”
WOD Tuesday November 24th
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 rounds: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 @ 75-80% 2. 5 Rounds for Time: 2 Rope Climbs 4 Power Snatch 6 Hand Release Clapping Push ups 8 Kneeling Squat Jumps http://www.youtube.com/watch?v=ybFfWbIk-RU
CrossFit Havoc 