GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”
Tag Archives: Palmetto
WOD Tuesday December 20th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 8 x 3 (8 setsContinue reading “WOD Tuesday December 20th”
WOD Monday December 19th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 3, 3, 3, 3 @ 80-85%Continue reading “WOD Monday December 19th”
Weightlifting: December 19th, 21st, 23rd
Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
WOD Friday December 16th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings EveryContinue reading “WOD Friday December 16th”
WOD Thursday December 15th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups EveryContinue reading “WOD Thursday December 15th”
WOD Wednesday December 14th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers Every minute on theContinue reading “WOD Wednesday December 14th”
WOD Tuesday December 13th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 4, 4,Continue reading “WOD Tuesday December 13th”
WOD Monday December 12th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 4, 4, 4,Continue reading “WOD Monday December 12th”
Weightlifting December 12th, 14th, 16th
Monday: Snatch: 1,1,2,2,1,1 2. Hang power snatch: 1,1,2,2,1,1 3. Hanging leg raises: 3 x 15 Wednesday: Clean + Front squat x 3 x 3 sets 2. Hang power clean: 1,1,2,2,1,1 3. Jerk: 1,1,1,1,1,1 @ 90 % 4. Banded Glute ham raise x 4 x 10 Friday: Every minute on the minute for 16 minutes: Minute 1: Power Snatch x 1 Minute 2:Continue reading “Weightlifting December 12th, 14th, 16th”
CrossFit Havoc 