The gym is open from 10 -1 today Rich For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb. Post time to comments. U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvisedContinue reading “WOD Tuesday July 4th”
Tag Archives: clean
Weightlifting July 3rd, 5th, 7th
Monday: 1. Snatch: up to 90% x 5 singles 2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2 3. Back squat: 3 x 4 @ 85% Wednesday: 1. Clean and jerk: up to 90% x 5 singles 2. Every 3 minutes x 6 sets: Hang powerContinue reading “Weightlifting July 3rd, 5th, 7th”
WOD Thursday June 29th
Warm up: 5 minutes of empty bar work 1. Every 3 mintues x 6 sets: Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2 2. 2 Rounds for time of: 400 meter run 40 kettlebell snatches (20 each side)
Weightlifting May 15th, 17th, 19th
Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”
Weightlifting May 8th, 10th, 12th
Monday: Hang snatch + overhead squat x 6 sets (build) 2. Heaving snatch balance + overhead squat x 6 sets (build) 3. Back Squat: 3 x 5 @ 85% 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under + 5 sec pause front squat doubles x 5 sets (build)Continue reading “Weightlifting May 8th, 10th, 12th”
WOD Thursday May 4th
Warm up: 800 Meter Run “The Empire Strikes Back” As many rounds as possible in 19:80: 20 Thrusters 10 Burpees over the bar 20 Hang Power Cleans 10 Calorie Row
Weightlifting: May 1st, 3rd, 5th
Monday: Hang snatch doubles + overhead squat x 5 sets (build) 2. Drop snatch + Heaving snatch balance x 5 sets (build) 3. Back Squat: 3 x 4 @ 85% 4. Cable crunches 3 x 15 Wednesday: Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build) 2. Jerk doubles xContinue reading “Weightlifting: May 1st, 3rd, 5th”
WOD Thursday April 27th
The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans Every minute on the minute for 10 sets: 1 Clean 2. 10 Rounds for Time: 2 Muscle ups 2 Power Cleans 2 FrontContinue reading “WOD Thursday April 27th”
WOD Thursday April 20th
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 Thursday April 20th”
WOD Thursday April 13th
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 Thursday April 13th”
CrossFit Havoc 