Tag Archives: muscle up

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 Thursday May 18th

Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every 90 sec for 12 sets: Sets 1-4: 2 Snatches (do 1 snatch then drop it, not touch and go reps, use more as a warm up) Sets 5-12: 1 Snatch (Increase to a heavy single) 2. ForContinue reading “WOD Thursday May 18th”

WOD Thursday April 27th

The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans Every minute on the minute for 10 sets: 1 Clean 2. 10 Rounds for Time: 2 Muscle ups 2 Power Cleans 2 FrontContinue reading “WOD Thursday April 27th”

WOD Friday April 14th

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 Friday April 14th”

WOD Wednesday April 5th

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 Wednesday April 5th”

WOD Tuesday March 7th

Warm up: 2 Rounds of: 10 jumping pullups / 200 meter run Weighted pullups: 5,5,3,3,1,1 2. As many rounds and reps as possible in 15 minutes of: 50 Double unders 40 Wallballs 30 Deadlifts @ 225 / 153 20 Glute ham sit ups 10 Muscle ups

WOD Friday March 3rd

Warm up: Run 400 meters / 12 Banded good mornings / 24 kettlebell figure 8’s Back squat: 5 x 2 @ 80% (We are maxing this on Monday) 2. Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then,Continue reading “WOD Friday March 3rd”