Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! This weeks Open Announcement! We will be at the gym Thursday at 8Continue reading “WOD Tuesday March 1st”
Tag Archives: kettlebell swings
WOD Thursday February 18th
Warm up # 11 How much can you deadlift? Let’s find out. 2. For time: 600 meter run 50 One arm kettlebell swings with switch at top @ 1 pood 400 meter run 30 Kettlebell Snatches @ 1.5 pood (15 each) 200 meter run 10 Kettlebell clean and jerks @ 2 pood (5 each) BetContinue reading “WOD Thursday February 18th”
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 Tuesday January 26th
Warm up: 40′ Shuttle jog x 5 / 10 Burpees / 40′ shuttle run x 5 / 10 tuck jumps Max Distance broad jump or box jump: 12 Minutes to establish a max on one or both 2. For time: 50 Burpees 100 Kettlebell swings 50 Kettlebell jerks (25 per side)
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 Wednesday December 23rd
Warm up: 20 Burpees Weighted Push up: 5, 5, 3, 3, 1, 1 2. For Time: 500 Meter Row 40 Kettlebell Swings 30 Wallballs 20 Toes-to-bar 10 Wall Climbs
WOD Wednesday November 25th
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 Rounds: 6 Glute Ham Raise, 6 Empty Bar Clean and Jerks Every 2 minutes for 12 minutes: 2 Cleans + 2 Jerks Every minute on the minute for 6 minutes: 1 Clean and Jerk 2. For Time: 25, 20, 15, 10,Continue reading “WOD Wednesday November 25th”
WOD Monday October 26th
This Saturday October 31st Havoc Partner WOD @ 11 AM! Wear a costume!! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up #1 Front Squat: 2, 2, 2, 2, 2 @ 90-95% 2. 4 Rounds for time: 8 HandstandContinue reading “WOD Monday October 26th”
CrossFit Havoc 