Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Click for more info! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 1, 1, 1, 1, 1 @ 95% of your max 2. Back Squat:Continue reading “WOD Monday August 22nd”
Tag Archives: Front squat
Weightlifting August 22nd, 24th, 27th
Monday: Snatch Doubles: Work to max, then back off x 3 @ 85% of today 2. Heaving snatch balance doubles + 5 second pause each rep x 4 sets 3. Pause overhead squat x 3 x 2 @ 85% 4. 45 degree overhead press: 3 x 12 Wednesday: Clean Doubles: Work to max, then back off x 3 @Continue reading “Weightlifting August 22nd, 24th, 27th”
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 Monday August 15th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 2, 2, 2 @ 90% your max 2. Back Squat: 2, 2, 2 @ 90% your max 3. For Time:Continue reading “WOD Monday August 15th”
WOD Thursday August 11th
Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 8 minutes: 1 Snatch 2. Every minute on the minute for 8 minutes: 1 Snatch 3. 6 Rounds for time: 1 Snatch + 2 Overhead Squats 10 Glute ham sit ups
WOD Monday August 8th
Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 3, 3, 3, 3 @ 85% your max 2. Back Squat: 3, 3, 3, 3 @ 85% your max 3. For Time: 50 Wallballs *If you break/drop ball do 10 Burpees 50 Pull ups *If you break/comeContinue reading “WOD Monday August 8th”
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 Monday August 1st
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! 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 AllContinue reading “WOD Monday August 1st”
WOD Tuesday July 26th
Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat) Every minute on the minute for 10 minutes: 1 Power Snatch + 1 Hang Power Snatch 2. As many rounds as possible in 16 minutes of: 10 Handstand Push ups 5 Hang Power CleansContinue reading “WOD Tuesday July 26th”
WOD Monday July 25th
FYI: This weeks Gymnastics is on Monday and Thursday at 6pm. Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 5, 5, 5 @ 75% of your max 2. Back Squat: 5, 5, 5 @ 75% of your max 3. For Time: 1 Mile RunContinue reading “WOD Monday July 25th”
CrossFit Havoc 