The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 V-ups, 5 Snatch Grip Behind the Neck Strict Press, 10 High Jumps land in Power Position, 5 Empty bar Power Cleans Every minute on the minute for 6 minutes: 1 Power Snatch +Continue reading “WOD Tuesday October 11th”
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WOD Monday October 10th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2ndContinue reading “WOD Monday October 10th”
WOD Friday October 7th
The gym will not be open until the 9:00 a.m. the class tomorrow. Stay safe! Warm up: 2 Rounds: 30 Sec Plank Hold, 8 Push ups, 8 Sit ups 3 Sets of max reps: Pull ups (Strict or kipping) 2. Every minute on the minute for 24 minutes: 1st: 1-3 Muscle ups OR 2-8 RingContinue reading “WOD Friday October 7th”
WOD Thursday October 6th
Warm up: 500 Meter Row, 10 Empty Bar Split Jerks ( pause in split before recovery ) Every 90 Seconds for 15 minutes: 1 Clean + 2 Split Jerks 2. 5 Rounds for time: 10 – 40FT Handstand Walk (do the length that makes sense for you) OR Handstand Walk around box/bench with feet onContinue reading “WOD Thursday October 6th”
WOD Wednesday October 5th
Warm up: 800 Meter Run “Fight Gone Bad” Three rounds of: Wall-ball @ 20 / 14 Sumo Deadlift high-pull @ 75 / 53 Box Jump @ 20″ Push-press @ 75 / 53 Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop betweenContinue reading “WOD Wednesday October 5th”
WOD Tuesday October 4th
Tonight at 7 p.m. we will have a Nutrition Meeting to talk about continuing eating healthy and what your options for this are. Click here for more info. Warm up: 8 High Jumps land in quarter squat, 8 Hang Power Snatch with empty bar, 8 Toes to bar, 8 Hang Power Clean with empty barContinue reading “WOD Tuesday October 4th”
Weightlifting October 3rd, 5th, 7th
Monday: Snatch: Every 2 minutes for 20 minutes x 1 2. Clean and Jerk: Every 2 minutes for 20 minutes x 1 Wednesday: Power snatch + Snatch x 6 2. Power clean + Front squat + Jerk: x 6 3. Jerk from rack x 6 x 2 Friday: Every Minute for 30 minutes: Minute 1:Continue reading “Weightlifting October 3rd, 5th, 7th”
WOD Monday October 3rd
Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s) One Minute of Rest Minutes 7-11 : FrontContinue reading “WOD Monday October 3rd”
WOD Friday September 30th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, Handstand Push up/Handstand Hold Technique Work 3 Sets of Max Reps: Strict Handstand Push ups (use band or matsContinue reading “WOD Friday September 30th”
WOD Thursday September 29th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: Row 500 Meters, Split Jerk Drills Every 90 Seconds for 15 Minutes: 2 Cleans + 2 Split Jerks (Hold on to theContinue reading “WOD Thursday September 29th”
CrossFit Havoc 