Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 30 sec handstand hold, 10 tuck jumps, 30 sec handstand hold Find a max: Push Press 2. 2 Rounds for time: 20 Burpee box jumps 15 Handstand push ups 40 Ball slams 30 Clapping push ups Gymnastics Club Class: Warm up: StandardContinue reading “WOD Tuesday March 29th”
Tag Archives: Box jump
WOD Friday March 25th
Open Competitors: Open validation will be at 11 a.m. on Saturday. Please try to come to do the workout during this time. Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! FYI: The gym will be closed this Sunday. Enjoy your Easter! Warm up: 10 Good Mornings, 5 Strict toes to bar, 10 SottsContinue reading “WOD Friday March 25th”
WOD Tuesday March 15th
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 workout during one of these two times. Warm up: 1000 Meter Row “Kelly” 5 Rounds for time of: 400 meterContinue reading “WOD Tuesday March 15th”
WOD Friday March 4th
Tonight Open Workout at 7 p.m. Class! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th! Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10Continue reading “WOD Friday March 4th”
WOD Thursday February 25th
Tonight 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 up now!Continue reading “WOD Thursday February 25th”
WOD Thursday February 11th
Warm up: 2 Rounds of: GHD Arm raises x 15 / Jumping air squats x 15 Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 2 Deadlifts @ Heavier than last week 2. 3 Rounds for timeContinue reading “WOD Thursday February 11th”
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 26th
Warm up: 40′ Shuttle jog x 5 / 10 Burpees / 40′ shuttle run x 5 / 10 tuck jumps Max Distance broad jump or box jump: 12 Minutes to establish a max on one or both 2. For time: 50 Burpees 100 Kettlebell swings 50 Kettlebell jerks (25 per side)
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 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
CrossFit Havoc 