Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”
Tag Archives: Palmetto
WOD Friday January 13th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Gymnastics starts at 6 p.m. tonight and Weightlifting at 6:30 p.m.! Warm up: 800 Meter Run: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat:Continue reading “WOD Friday January 13th”
WOD Thursday January 12th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions Bench Press: 5 x 2 ( 5 sets of 2 reps )Continue reading “WOD Thursday January 12th”
WOD Wednesday January 11th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 sit ups Every minute on the minute for 10 minutes: 1st minute:Continue reading “WOD Wednesday January 11th”
WOD Tuesday January 10th
Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Knees to Elbow Every 2 minutes for 16 minutes: 1 Power Snatch + 1 SnatchContinue reading “WOD Tuesday January 10th”
Weightlifting January 9th, 11th, 13th
Monday: Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”
WOD Monday January 9th
Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m. and Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Back extensions, 10 Air Squats Overhead Squat: 5 xContinue reading “WOD Monday January 9th”
WOD Friday January 6th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:00 p.m.! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute Ham sit ups Back Squat: 10, 10,Continue reading “WOD Friday January 6th”
WOD Thursday January 5th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m.! Tonight is the first Stretch & Flex Class w/ Alicia! Come check it out at 7:00 p.m.! Warm up: 500 Meter Row, Then 2 Rounds: 5Continue reading “WOD Thursday January 5th”
WOD Wednesday January 4th
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Wednesday January 4th”
CrossFit Havoc 