Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 8 High Jumps- land in a squat, 8 High Hang Cleans, 8 Mountain Climbers Every 2 minutes for 16 minutes: 1 Clean + 1 Hang Clean + Front Squat (Yes youContinue reading “WOD Thursday August 25th”
Tag Archives: clean
Weightlifting August 15th, 17th, 20th
Monday: Snatch Doubles: @ 2 kg 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: @ 2 kg under last weeks top complexContinue reading “Weightlifting August 15th, 17th, 20th”
WOD Wednesday August 3rd
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”
Weightlifting August 1st, 3rd and 6th
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 August 1st, 3rd and 6th”
WOD Friday July 29th
Warm up: 2 Rounds: 10 Good mornings, 45 sec plank Superset: 4, 4, 4, 4, 4 Deadlift and Bench Press @ 80% of your max 2. 3 Rounds for Time: 5 Cleans 25 Push ups
Weightlifting July 25th, 27th, 30th
Monday: Mock meet Snatch x 3 attempts 2. Clean and Jerk x 3 attempts Wednesday: Power snatch x 1 x 3 @ 85% 2. Snatch x 1 x 3 @ 90% 3. Power clean and jerk x 1 x 3 @ 85% 4. Clean and jerk x 1 x 3 @ 90% Saturday: Meet day!Continue reading “Weightlifting July 25th, 27th, 30th”
Weightlifting July 11th thru July 16th
Monday: Snatch: 2,2 @ 80 / 1,1 @ 85% / 2,2 @ 82% / 1,1 @ 87% 2. High hang snatch: 5,5,5 @ 70% 3. Snatch grip deficit deadlift: 3,3,3,3,3 @ 115% 4. GHR / GHSU : 4 x 12 each Wednesday: Power clean + 4 Jerks x 3 sets @ 85% of power clean max 2.Continue reading “Weightlifting July 11th thru July 16th”
WOD Wednesday July 6th
Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members. Warm up: 2 Rounds: 10 RingContinue reading “WOD Wednesday July 6th”
July 4th , 6th and 9th
Monday: Snatch: 2,2,2 @ 85% 2. Snatch: 1,1,1 @ 90% 3. Snatch grip deficit deadlift: 4,4,4,4,4 @ 110% 4. GHR / GHSU : 3 x 15 each Wednesday: Power clean + 3 Jerks x 3 sets @ 90% of power clean max 2. Clean & Jerk: 1,1,1 @ 85% 3. Clean Pull under: 6 xContinue reading “July 4th , 6th and 9th”
WOD Wednesday May 18th
Lots of Events coming up! Beach Workout and Hangout this Saturday!!! May 21st. Ed Coan Powerlifting Workshop June 4th. Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! USAW Sports Performance Course Warm up: 20 sit ups, 8 empty bar high hang cleans, 8 empty bar front squats Every two minutes forContinue reading “WOD Wednesday May 18th”
CrossFit Havoc 