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 Thursday April 13th”
Tag Archives: handstand
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 Friday March 17th
Warm up: 500 meter row / 15 sit ups / 15 Ball slams Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts @ 225 lb / 153 lb 55 Wall-ball shots 20 / 14 55 Calorie row 55 Handstand push-ups
WOD Wednesday March 15th
Warm up: 15 Burpees / 2 minute row Push press: 8 x 1 – end with new max 2. For time: 500 meter row max effort @ the 6 minute mark 20 Deadlifts @ kinda heavy 20 Handstand pushups 20 Toes to bar 20 Wallballs 20 Burpees 20 Calorie row
WOD Thursday February 23rd
TONIGHT! Open Workout 17.1 Open Announcement! @ 8PM. Come hang out and watch with us! Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 1 2nd: Handstand pushup x 6 or 1 more than last week 3rd: ToesContinue reading “WOD Thursday February 23rd”
WOD Friday February 17th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 2 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 17th”
WOD Wednesday February 15th
Warm up: Handstand hold x 30 seconds / Row 1 minute x 2 rounds 1. Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell
WOD Friday February 10th
Warm up: 2 rounds of: Kettlebell swings x 20 / 1 minute of jump rope Every minute on the minute for 30 minutes: 1st: Deadlift x 3 2nd: Handstand pushup x 6 or 1 more than last week 3rd: Toes to bar x 8 or 1 more than last week * Deadlifts should be aroundContinue reading “WOD Friday February 10th”
WOD Tuesday February 7th
Warm up: 100′ Karaoke / 5 Burpees x 3 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lbs
WOD Friday February 3rd
BRO NIGHT! Tonight 6 pm. Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”
CrossFit Havoc 