It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 400 meter run or 2 minutes on a thing / Warm up your front squats and snatche Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. As many roundsContinue reading “WOD Monday March 16th”
Tag Archives: Front squat
WOD Tuesday March 10th
Warm up: lunges / jumping lunges / light banded shoulder work Every 3 minutes for 6 sets: Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round ) 2. For time: 20 Hang power cleans 20 Front squatsContinue reading “WOD Tuesday March 10th”
WOD Monday March 9th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. Every minute on the minute for 10 minutes: Odds: Dumbbell thrusters x 10 Evens: Pullups x 10 – 20
WOD Monday February 24th
Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 2 Evens: Power snatch x 1 2. For time: 20 Wollymockers 20 Strict presses @ heavy enough to be annoying.
WOD Wednesday January 15th
Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: TheContinue reading “WOD Wednesday January 15th”
WOD Monday January 6th
Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats x 2 2. Every 2 minutes for 5 sets: Anderson Back squats x 2 3. For time: 15 Wollymockers 15 “Squat” clean and jerks (heavy enough forContinue reading “WOD Monday January 6th”
WOD Wednesday January 1st
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”
WOD Monday January 30th
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”
WOD Monday December 9th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Monday December 9th”
WOD Monday November 25th
The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving. Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg Every 2 minutes for 20 minutes: 3 Front Squats + 6 Burpees 2. For time: 20 Pullups 20 Box jumps 20 Toes to bar 20Continue reading “WOD Monday November 25th”
CrossFit Havoc 