GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 3, 3, 3, 3 @ 80-85%Continue reading “WOD Monday December 19th”
Tag Archives: Box jump
WOD Wednesday December 14th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers Every minute on theContinue reading “WOD Wednesday December 14th”
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
WOD Tuesday November 22nd
Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 2 minutes of jump rope / Empty bar work for 5 minutes Every minute onContinue reading “WOD Tuesday November 22nd”
WOD Friday November 18th
Warm up: 500 meter row / Kettlebell swings x 40 / Good mornings x 15 Sumo deadlift: 3,3,3,3 2. 15 rounds for time of: Kettlebell snatch x 3 each side Box jumps x 3
WOD Tuesday November 15th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: High skips x 100 feet / Backwards run x 100 feet / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Wallballs between 5Continue reading “WOD Tuesday November 15th”
Weightlifting November 14th, 16th , 18th
Monday: Snatch Doubles: @ 5% under last weeks top complex x 4 sets 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 3 @ 80% 4. Ab twist x 3 x 30 Wednesday: Clean Doubles: @ 5% under last weeks top complex x 4Continue reading “Weightlifting November 14th, 16th , 18th”
Weightlifting November 7th, 9th, 11th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”
WOD Tuesday October 18th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 20 Burpees, 20 Sit ups, 20 Mountain Climbers For Time: 10, 8, 6, 4, 2 Power Snatch (Increase weight as the reps decrease) Do 20 Wallballs between each set 10, 8, 6, 4, 2Continue reading “WOD Tuesday October 18th”
WOD Wednesday October 12th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 400 Meter Run, 15 Push ups, 15 Sit ups 20 Rounds for time: 4 Handstand Push ups 4 Deadlifts 4 Toes to Bar 4 Box Jumps
CrossFit Havoc 