Click to see what is New for 2017! Warm up: 500 Meter Row: Then 2 Rounds: 30 Sec Handstand Hold, 10 Behind the neck Press, 10 Jumping Lunges Every minute on the minute for 12 minutes: 1 Behind the Neck Jerk *Increase weight as you go 2. 2 Rounds For Time: Run Havoc Loop 30Continue reading “WOD Thursday January 19th”
Tag Archives: Ellenton
WOD Wednesday January 18th
Click to see what is New for 2017! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 Empty Bar Thrusters Find one Rep Max: Thruster 2. For Time: 12, 10, 8, 6, 4, 2 Push Press Barbell Lunges
WOD Tuesday January 17th
Click to see what is New for 2017! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Overhead Squat Every minute on the minute for 12 minutes: 1 Snatch Balance 2. As many Rounds as possible in 12 minutes: 10 Burpee Box Jumps 10 Overhead Squats
Weightlifting January 16th, 18th, 20th
Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”
WOD Friday January 13th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Gymnastics starts at 6 p.m. tonight and Weightlifting at 6:30 p.m.! Warm up: 800 Meter Run: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat:Continue reading “WOD Friday January 13th”
WOD Thursday January 12th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions Bench Press: 5 x 2 ( 5 sets of 2 reps )Continue reading “WOD Thursday January 12th”
WOD Wednesday January 11th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 sit ups Every minute on the minute for 10 minutes: 1st minute:Continue reading “WOD Wednesday January 11th”
WOD Tuesday January 10th
Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Knees to Elbow Every 2 minutes for 16 minutes: 1 Power Snatch + 1 SnatchContinue reading “WOD Tuesday January 10th”
Weightlifting January 9th, 11th, 13th
Monday: Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”
WOD Monday January 9th
Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m. and Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Back extensions, 10 Air Squats Overhead Squat: 5 xContinue reading “WOD Monday January 9th”
CrossFit Havoc 