Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”
Tag Archives: Palmetto
WOD Friday December 27th
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps Every 5 minutes for 5 sets: 5 Deadlifts 15 Calorie row 3 Deadlifts 15 Calorie row 1 Deadlift * This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the secondContinue reading “WOD Friday December 27th”
WOD Thursday December 26th
Warm up: Pvc Pass through x 15 / Kang squat x 10 / Sit ups x 15 Overhead squat: 10, 8, 6, 4, 2 2. 10 Rounds for time of: 10 Pushups 20 Double unders
WOD Friday December 20th
Warm up: 50 kettlebell figure 8’s Every 3 minutes for 5 sets: 2 Deadlifts + 15 Pullups 2. 60 kneeling squat jumps *at the top of every minute do 3 burpees
WOD Thursday December 19th
Warm up: 20 burpees Every minute on the minute for 16 minutes: Minute 1: Seated Strict press x 5 Minute 2: Swimming frog x 10 2. For time: 12 Power snatches 24 GHD sit ups 12 Snatches
WOD Tuesday December 17th
Warm up: 500 meter row / 30 sit ups Every 2 minutes for 6 sets: 50′ handstand walk + 10 goblet squats 2. 6 Rounds for time: 12 Wallballs 12 Calorie row
WOD Thursday December 12th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Thursday December 12th”
WOD Tuesday December 10th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Tuesday December 10th”
WOD Monday December 9th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Monday December 9th”
WOD Friday December 6th
Warm up: 50 kb figure 8’s Every 3 minutes for 5 sets: 6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time ) 2. Every 3 minutes for 5 sets: 12 Wallballs 12 / 8 Calorie Bike 12 Wallballs Each set is for time. Don’t be a baby.
CrossFit Havoc 