Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps
Tag Archives: Clean and jerk
WOD Friday April 8th
Get Ready for The Havoc Games “Gym Olympics” !!! TOMORROW! April 9th! 12 pm! Warm up: 500 meter row / Glute ham raise x 15 / Hanging knee raises x 15 ( no kipping) Deadlift MAX!!! 30 minutes to figure out how much weight you can stand up with. 2. Every minute on the minute for 18 minutesContinue reading “WOD Friday April 8th”
WOD Wednesday April 6th
Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Clean pull unders: 20 minutes to work up to a 2 rep max 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: Hang clean x 3 Minute 2: Hang clean x 2 + 1 JerkContinue reading “WOD Wednesday April 6th”
WOD Wednesday February 17th
Warm up: Shuttle jog 50′ x 4 / 10 Burpees / Shuttle run 50′ x 4 / Empty barbell work x at least 3 minutes For time: 40 Wallballs 1 Clean and jerk @ Heavy 40 Pullups 1 Clean and jerk @ Heavy 30 Wallballs 1 Clean and jerk @ Heavy 30 Pullups 1 CleanContinue reading “WOD Wednesday February 17th”
WOD Monday February 8th
Warm up: 20 Kettlebell figure 8’s / 20 sit ups / 20 Kettlebell swings / 20 Air squats Back squat: 30 minutes to Find 1 Rep max 2. For time: 20 Hang power cleans @ 135 / 93 20 Front squats 20 Push presses 20 Back squats 20 Jerks 20 Hang cleans ( yes youContinue reading “WOD Monday February 8th”
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 Thursday December 31st
Regular Hours today the 31st. Tomorrow the 1st we will be closed in the A.M. and open from 3:30 p.m. until 8 p.m. Warm up #8 Get through 8 sets of this complex: 1 Power Snatch + 1 Snatch 2. For Time: 50 Double Unders 5 Power Clean and Jerk 10 Strict Pull ups ORContinue reading “WOD Thursday December 31st”
WOD Thursday December 24nd
Only 9:00 a.m. , 10:30 a.m. and 12:00 p.m. Classes today!! Closed Friday December 25th-Sunday December 27th. You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you doContinue reading “WOD Thursday December 24nd”
WOD Wednesday December 16th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #9 20 Minutes to Find a Max Clean and Jerk 2. For Time: 20, 15, 10, 5 Burpees w/ jump over the bar Hang Clusters (Hang Clean into a Thruster)
WOD Wednesday December 9th
Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange. This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 10 Good mornings, 10 Front squats, 10 Jerks ALL w/ empty bar 20 minutes to find maxContinue reading “WOD Wednesday December 9th”
CrossFit Havoc 