Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
Tag Archives: Box jump
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
WOD Thursday July 6th
Warm up: 5 minutes of empty bar work Every 2 minutes for 30 minutes: 1 Power snatch 12 Box jumps 1 Snatch * increase weight as you go
WOD Monday June 26th
Warm up: 500 meter row / 10 Glute ham sit ups / 10 Glute ham raise / 5 Glute ham sit ups / 5 Glute ham raise / Front squat: 3,3 2. Back squat: 3,3 3. For time: 60 burpees Every minute stop and do 5 – 30 Double unders https://www.youtube.com/watch?v=VcEsmhVag1c
WOD Thursday June 15th
Warm up: 3 rounds – Inch worm x 6 / Tuck jump x 8 Every 90 seconds x 8 sets: Hang power clean + power clean + jerk 2. As many rounds as possible in 8 minutes of: 40 Box jumps @ 20″ 40 Push presses @ 75 / 53
WOD Friday May 26th
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 2 (try to end heavier then last week) 2. For Time: 60 Box JumpsContinue reading “WOD Friday May 26th”
WOD Wednesday May 17th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 6 Sets: 2 Push Press + 2 Jerks *Try to increase weight from last week* 2. As many Rounds as possible in 12 minutes: 1 Wall Climb 2 Strict Press 3 Box Jumps
WOD Wednesday May 10th
Warm up: 1000 Meter Row 30 Rounds For Time: 3 Burpee Box Jumps 3 Power Cleans 3 Toes to bar
WOD Wednesday May 3rd
INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members andContinue reading “WOD Wednesday May 3rd”
WOD Wednesday April 12th
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 Wednesday April 12th”
CrossFit Havoc 