INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is 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 Every minuteContinue reading “WOD Friday December 9th”
Tag Archives: Palmetto
WOD Thursday December 8th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is 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 Push ups, 8 Glute Ham Raise, 8 Knees to Elbow Every TwoContinue reading “WOD Thursday December 8th”
WOD Friday December 2nd
This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”
WOD Thursday December 1st
This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)
WOD Wednesday November 30th
This Saturday!!! Get Ready!!! Warm up: Snatch stuff Every 30 seconds for 5 Minutes ( 0:00 – 4:30 ) 1 Hang snatch @ The 6 minute mark Every minute for 10 minutes ( 6:00 – 15:00 ) 1 Snatch @ The 18 minute mark Every 2 minutes for 10 minutes ( 18:00 – 28:00 )Continue reading “WOD Wednesday November 30th”
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
Weightlifting November 28th, 30th, December 2nd
Monday: Snatch: 3,3,3,2,2,2 2. Hang power snatch: 6,6,4,4 3. Weighted sit ups: 3 x 20 Wednesday: Clean: 3,3,2,2 2. Hang power clean: 4,4,3,3 3. Jerk: 3,3,2,2 4. Banded Glute ham raisex 3 x 10 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: Handstand pushup xContinue reading “Weightlifting November 28th, 30th, December 2nd”
WOD Monday November 28th
This Saturday!!! Get Ready!!! Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10 Back Squat: 4 x 3 @ 85% 2. Every 3 Minutes x 3 intervals: 6 Thrusters 100 meter run 6 Thrusters Every 2 Minutes x 4 intervals: 10 PullupsContinue reading “WOD Monday November 28th”
WOD Friday November 25th
Warm up: 1 Minute handstand hold, 15 Back extensions, 15 Pushups Bench Press: 2,2,2,2,2 2. Sumo Deadlift: 2,2,2,2,2 3. 2 Rounds for time of: 20 Thrusters @ 75 / 53 20 Calorie row
WOD Thursday November 24th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! THAT IS TODAY!!! “Earn your Turkey” Partners of 2 or 3 For Time: 200 Meter run 20 Thrusters 200 Meter run 40 Wollymockers 200 Meter run 60 Deadlifts 200 Meter run 80 Burpees 200 MeterContinue reading “WOD Thursday November 24th”
CrossFit Havoc 