Tag Archives: Clean and jerk

WOD Wednesday November 25th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 Rounds: 6 Glute Ham Raise, 6 Empty Bar Clean and Jerks Every 2 minutes for 12 minutes: 2 Cleans + 2 Jerks Every minute on the minute for 6 minutes: 1 Clean and Jerk 2. For Time: 25, 20, 15, 10,Continue reading “WOD Wednesday November 25th”

WOD Wednesday November 18th

Warm up: 2 rounds: 10 Back extensions, 6 Empty bar clean and jerks Every 2 minutes on the minute for 16 minutes: Clean + Hang Clean + 2 Jerks (Try to increase weight each set) 2. For Time: 20 Handstand Push ups 40 Wallballs 60 Kettlebell Swings 80 Double Unders Goal is to do allContinue reading “WOD Wednesday November 18th”

WOD Monday November 2nd

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Get ready for The Havoc Games!! Individual CompetitionContinue reading “WOD Monday November 2nd”

WOD Friday September 4th

Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”

WOD Tuesday July 14th

Warm up # 7 1. Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk) 2. 10 Rounds for time of: 1 Clean and jerk (full) 10 down to 1 Ring dips (10 on the first round, 9 on the second, 8 on the 3rd etc.) 100Continue reading “WOD Tuesday July 14th”

WOD Wednesday April 8th

Nutrition Seminar this Saturday April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up # 9 1. Clean and jerk: 30 minutes to find 1 rep max 2. 10 rounds for time of: 3 Burpees 3 Front squats @Continue reading “WOD Wednesday April 8th”

WOD Monday March 30th

Warm up # 1 1. Back Squat: 5,5,5 2. “Billy” For time: 100 reps ground to overhead 95lbs – Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overheadContinue reading “WOD Monday March 30th”

WOD Tuesday March 17th

Register Now for THE HAVOC GAMES on March 21st!! Register by March 19th!! Lots of Events coming up! Click to check it out! Warm up # 7 1. Every 90 seconds for 12 minutes: 1 Power clean + 2 Push presses + 2 Jerks 2. 10 Rounds for time of: 6 Box jumps @ HighContinue reading “WOD Tuesday March 17th”

WOD February 24th

Lots of Events coming up! Click to check it out! The Havoc Games Registration Opens This Wednesday @ 8 a.m. The CrossFit Open Starts This Thursday! Time to Sign Up! Warm up: 2 rounds: 30 second handstand hold or plank / 20 sit ups / 10 super mans 1. Press: 5,5,5,5,5 @ 80% 2. BenchContinue reading “WOD February 24th”