Monday: Hang snatch – find max in 25 minutes 2. Heaving snatch balance – find max in 20 minutes 3. Back Squat: 5 rep max 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under – find max 2. Jerk – work to heavy single 3. Front squat: 5 rep maxContinue reading “Weightlifting May 15th, 17th, 19th”
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WOD Friday May 12th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 4 x 4 (try to end heavier then last week) 2. 2 Rounds for Time: 200 Meter Farmers Carry 300 Meter Run with Plate 400 Meter Run
WOD Thursday May 11th
Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every 90 sec for 6 sets: 2 Snatches (do 1 snatch then drop it, not touch and go reps) 2. For Time: 500 Meter Row 50 Wallballs 50 Kettlebell Swings Oh How the times have changed. Females SnatchingContinue reading “WOD Thursday May 11th”
WOD Wednesday May 10th
Warm up: 1000 Meter Row 30 Rounds For Time: 3 Burpee Box Jumps 3 Power Cleans 3 Toes to bar
WOD Tuesday May 9th
Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions Every 90 Sec for 6 Sets: 2 Push Press + 3 Jerks 2. For Time: 10, 8, 6, 4, 2 Dumbbell Snatch (Per Arm) 50, 40, 30, 20, 10 Double Under
Weightlifting May 8th, 10th, 12th
Monday: Hang snatch + overhead squat x 6 sets (build) 2. Heaving snatch balance + overhead squat x 6 sets (build) 3. Back Squat: 3 x 5 @ 85% 4. Emotm x 5 min: Glute ham sit ups x 12 Wednesday: Clean pull under + 5 sec pause front squat doubles x 5 sets (build)Continue reading “Weightlifting May 8th, 10th, 12th”
WOD Monday May 8th
Who won this weeks and Havoc Loop Challenge!? Watch @crossfithavoc Instagram for announcement! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5, 5, 5, 5, 5 @ 70-75% of your max 2. As many Rounds as possible in 25 minutes: Begin with: 1 Mile Run Then AMRAP the followingContinue reading “WOD Monday May 8th”
WOD Friday May 5th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 5 2. 5 Rounds for Time: 5 Power Cleans 5 Jerks 5 Bar Muscle Ups
WOD Thursday May 4th
Warm up: 800 Meter Run “The Empire Strikes Back” As many rounds as possible in 19:80: 20 Thrusters 10 Burpees over the bar 20 Hang Power Cleans 10 Calorie Row
WOD Wednesday May 3rd
INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members andContinue reading “WOD Wednesday May 3rd”
CrossFit Havoc 