Tag Archives: Overhead squat

WOD Tuesday December 29th

Warm up: 10 Toes-to-bar, 10 Back extensions, 5 Empty bar complex (1 snatch balance, 2 behind neck jerks) 10 Sets of this complex: (increase weight as you go) 1 Snatch Balance + 2 Behind the Neck Jerks 2. As many Rounds as Possible in 20 minutes: 200 Meter Run 20 Pull ups 20 Hang SnatchContinue reading “WOD Tuesday December 29th”

WOD Tuesday December 22nd

Warm up: 2 Rounds: 30 Sec Handstand Hold, 10 Sit ups, 5 Behind the neck Jerks with empty bar Behind the neck Jerks: 3, 3, 2, 2, 1, 1 2. As many Rounds as Possible in 6 minutes: 1 Snatch 2 Overhead Squats 3 Chest-to-bar Pull ups 2 Minutes Rest As Many Rounds as Possible in 6Continue reading “WOD Tuesday December 22nd”

WOD Monday December 14th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Thanks to everyone who helped make The Havoc Games such a great success this weekend! Thanks to all the volunteers for your hard work and dedication to helping the event run so smoothly! Thanks toContinue reading “WOD Monday December 14th”

WOD Monday December 7th

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 #6 Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @Continue reading “WOD Monday December 7th”

WOD Monday November 30th

Register for The Havoc Games by December 1st! That is tomorrow!! Warm up #6 Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2nd set of 8 minutes: Front Squat 3 reps @ 80% 3rd set of 8 minutes: Back Squat 3 reps @ 80% 2. “Annie”Continue reading “WOD Monday November 30th”

WOD Monday November 23rd

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up #6 Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 85% of your max then increase weight on the 1’s) One minute of Rest Minutes 7-11 : Front Squat: 2,Continue reading “WOD Monday November 23rd”

WOD Monday November 16th

Warm up #1 Every minute on the minute for 15 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s) Minutes 6-10 : Front Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight onContinue reading “WOD Monday November 16th”

WOD Tuesday November 3rd

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: 2 rounds: 30 sec handstand hold, 10 sit ups Strict Press: Find 1 rep max 2. As many rounds as possible in 8 minutes: 5 Overhead Squats 5Continue reading “WOD Tuesday November 3rd”

WOD Monday September 21st

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single leg hip bridge, 10 GHD sit ups, 10 Glute ham raise, 10 Empty bar overhead squats Overhead Squat: 20 minutes to find a 3 Rep Max 2. As many rounds as possibleContinue reading “WOD Monday September 21st”