Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats Every minute on the minute for 10 minutes: 1st minute: 2Continue reading “WOD Friday March 11th”
Tag Archives: handstand
WOD Friday March 4th
Tonight Open Workout at 7 p.m. Class! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th! Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10Continue reading “WOD Friday March 4th”
WOD Tuesday February 23rd
This Thursday at 8 p.m. the CrossFit Open officially starts! What is The Open? We will have an Open Announcement viewing party at the gym @ 8 p.m. Come hang out and watch the event live. And get signed up for the Open! We will do the workouts on Saturdays at 11 a.m. Sign upContinue reading “WOD Tuesday February 23rd”
WOD Tuesday February 10th
Warm up: 3 rounds of – Banded rig rows x 10 / Handstand walk x 20 feet or plank x 30 seconds As many rounds as possible in 20 min of: 2 Muscle ups 4 Handstand Pushups 8 Kettlebell swings @ 2 / 1.5 pood In honor of Chief Petty Officer Nate Hardy, who was killedContinue reading “WOD Tuesday February 10th”
WOD Monday January 25th
Warm up: 600 meter row, 10 Kang Squat, 10 Toes to bar Front Squat: 2, 2, 2 @ 95% 2. For Time: 12, 9, 6, 3 Handstand push ups Hang Clean Ab Wheel Roll Outs
WOD Tuesday January 19th
Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Since we are starting mid-month the cost is $20.00 for current Unlimited Members and $40 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 500 Meter Row, 30 Sec PlankContinue reading “WOD Tuesday January 19th”
WOD Wednesday January 13th
Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”
WOD Wednesday December 30th
Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Bench Press @ 75% 2nd minute: 1 Clean + 2 Front Squats @ 75% 2. Get through these not for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push up Or Ring Dip American Kettlebell Swing Parallette PassContinue reading “WOD Wednesday December 30th”
WOD Tuesday December 15th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #4 FALKEL As many rounds as possible in 25 minutes of: 8 Handstand pushups 8 Box jumps @ 30 / 24 1 Rope climb @ 15′ U.S. Army Staff Sergeant Chris Falkel, 22,Continue reading “WOD Tuesday December 15th”
WOD Tuesday December 8th
Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange. This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ approxContinue reading “WOD Tuesday December 8th”
CrossFit Havoc 