Tag Archives: Clean and jerk

WOD Friday January 18th

Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  Warm up: Empty Bar Clean and Jerk Work 1. Every 2 minutes for 8 sets: 1 Clean + 1 Hang CleanContinue reading “WOD Friday January 18th”

WOD Tuesday January 2nd

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 45 sec handstand hold, 10 Jumping Lunges 1. Every 90 seconds for 5 sets: 2 Jerks Every 90 seconds for 5 sets: 1 Jerk 2. “Grace” Or “Heavy Grace” For Time: 30 Clean andContinue reading “WOD Tuesday January 2nd”

WOD Wednesday December 20th

Holiday Hours: Closed Sunday and Monday, Tuesday Open from 3:00 p.m. – 8:00 p.m. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Good Mornings, 10 Empty Bar Clean and Jerks “Ho Ho Oh No” Every minuteContinue reading “WOD Wednesday December 20th”

WOD Monday December 18th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Back squats *Increase weight as you go 2. 3 RoundsContinue reading “WOD Monday December 18th”

WOD Thursday November 16th

Warm up: Hang Muscle Clean / Push press / Hang Power Clean / Split Jerk x 8, 6, 4, 2 15 minutes to work up to a max power clean and jerk 2. 3 Rounds for time of: 15 Bar facing burpees 15 Power cleans @ 50% – 60% of your max weight from partContinue reading “WOD Thursday November 16th”

WOD Tuesday October 31st

Hey!! The gym is opened until 5 pm today. Happy Halloween!! Warm up: 3 rounds of 8 pushups / 4 burpees Bench Press: 5 x 6+ reps @ 80% 2.  For time: 5 bar muscle ups 10 toes to bar 5 Power clean & jerks @ a weight 4 bar muscle ups 10 toes toContinue reading “WOD Tuesday October 31st”

WOD Wednesday October 11th

Warm up: 5 minutes of empty bar work Every 90 seconds: 1 Power clean + 5 front squats + 1 jerk 1 Power clean + 4 front squats + 2 jerks 1 Power clean + 3 front squats + 3 jerks 1 Power clean + 2 front squats + 4 jerks 1 Power clean +Continue reading “WOD Wednesday October 11th”

WOD Thursday September 28th

Warm up: 3 Rounds of: 100 Meter Run, 5 Glute Ham Raise, 5 Empty Bar Power Clean and Jerks 1. Every 90 Sec for 10 sets (15 minutes): 1 Power Clean and Jerk  +  a set of unbroken Double Unders 2. For Time: 8 Wall Climbs 400 Meter Run 6 Wall Climbs 300 Meter Run 4 WallContinue reading “WOD Thursday September 28th”

WOD Thursday September 21st

Warm up: 3 Rounds of: 5 Glute Ham Raise, 5 Glute Ham Sit ups, 5 Empty Bar Power Clean and Jerks 1. Every 2 minutes for 8 sets (16 minutes): 2 Power Clean and Jerks  +  a set of unbroken Double Unders 2. For Time: 300 Meter Run 60 Kettlebell Swings 300 Meter Run