Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 6 Sets: 2 Push Press + 3 Jerks 2. For Time: 10, 8, 6, 4, 2 Dumbbell Snatch (Per Arm) 50, 40, 30, 20, 10 Double Under https://youtu.be/FFhndH1RdEk
Tag Archives: Double under
WOD Tuesday April 18th
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 Tuesday April 18th”
WOD Monday April 10th
Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this week? Everyone starts back at ZERO! 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 orContinue reading “WOD Monday April 10th”
WOD Wednesday April 5th
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 Wednesday April 5th”
WOD Friday March 25th
Warm up: 100′ Bear Crawl, 100′ High Skips, 50′ Burpee Broad Jump Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders
WOD Wednesday March 22nd
Warm up: 10 Burpees / 20 Air squats / 10 Glute ham sit ups / 20 Pushups For time: 600 meter run 30 Thrusters @ 95 lbs 9 Muscle ups / 18 Pullups 30 Double unders 30 Push press @ 95 lbs 6 Muscle ups / 12 Pullups 30 Double unders 30 Overhead squats @ 95Continue reading “WOD Wednesday March 22nd”
WOD Tuesday March 14th
Warm up: Clean and jerk empty bar work x 5 minutes Clean and jerk: 1 rep every 90 seconds for 15 minutes 2. 8 Rounds for time of: 25 Double unders 10 Figure 8’s @ 1 / 1.5 pood
WOD Tuesday February 21st
Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”
WOD Thursday February 2nd
Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders
WOD Wednesday January 25th
Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! Warm up: 2 Rounds: 1 minute of jump rope, 15 Power Wallballs For Time: 1000 Meter Row or 800 Meter Run 30 Wallballs 60 Double Unders 30 Pull upsContinue reading “WOD Wednesday January 25th”
CrossFit Havoc 