Tag Archives: Glute ham sit ups

WOD Wednesday July 5th

Warm up: 10 Burpees / 200′ shuttle run / 10 burpees Weighted pushups: 5 x 5 2. For time: 20 Bench press @ 175 / 105 40 Kettlebell swings @ 2 pood 10 Bench press @ 175 / 105 20 Kettlebell swings @ 2 pood Then 5 rounds for time of: 10 Glute ham sitContinue reading “WOD Wednesday July 5th”

WOD Tuesday June 27th

Warm up: Kettlebell swings x 40 / Ring rows x 15 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press x 2 reps Evens: Glute ham situp x 6 – 12 3. As many rounds as possible in 3 minutes of:Continue reading “WOD Tuesday June 27th”

WOD Tuesday June 13th

Warm up: 50 kb figure 8’s 1. Every 4 minutes x 3 sets: Max reps strict pullups   2. Every minute on the minute for 12 minutes: Odds: strict press x 3 reps Evens: Glute Ham sit ups x 6 – 12 reps   3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”

WOD Wednesday May 24th

“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 1000 Meter Row For Time: 10 Muscle ups 20 Power Cleans 30 Glute Ham Sit Ups 40 Pistols Per leg 30 Glute Ham Sit Ups 20  Power Cleans 10 Muscle ups

WOD Wednesday May 3rd

INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members andContinue reading “WOD Wednesday May 3rd”

WOD Tuesday April 11th

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 11th”

WOD Tuesday April 4th

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 4th”

WOD Monday March 13th

Warm up: 500 meter row / 15 glute ham raise / 15 glute ham sit up / 10 grh / 10 ghsu Every minute on the minute for 15 minutes: Back squat x 1 @ 85 – 90% 2. For time: 40 Pushups 40 Hand planted bench jumps 30 Glute ham sit ups 30 HandContinue reading “WOD Monday March 13th”