Warm up: 1000 meter row For time: 800 meter run 20 Deadlifts @ bodyweight 40 Barbell Pushups 60 Sit ups 40 Barbell Pushups 20 Deadlifts @ bodyweight 800 meter run GYMNASTICS WORKOUT Warm up: 2 rounds: Run – 200m, 10 v-ups, 10 kips Skill/Strength: 1.) Skin the cat 5×1 2.)2-3 Bar Muscle Up EMOM –Continue reading “WOD Tuesday April 19th”
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WOD Monday April 18th
Warm up # 1 Front squat: 3,3,3,3,3 @ 80 – 85% 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups
WOD Friday April 15th
Warm up: 2 Rounds of: Bench dips x 10 / Kb swings x 20 Bench Press: 3,3,3,3,3 @ more than last week. If you don’t know what you lifted last week…. maybe you should try to figure out a way to somehow remember the things you do at the gym. 2. For time: 30 BurpeesContinue reading “WOD Friday April 15th”
WOD Thursday April 14th
Warm up: 200 meter run / Empty bar work x 5 minutes Every 2 minutes for 16 minutes: 3 Position clean + 1 jerk ( Floor, Below knee, Above knee ) 2. 3 Rounds for time of: 15 Handstand pushups 30 Situps 45 Double unders
WOD Wednesday April 13th
Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps
WOD Tuesday April 12th
Tonight @ 7:00 Free Havoc Yoga class. Warm up: 10 Burpees / 20 sit ups / Handstand hold x 1 minute Strict press: 5,5,3,3,1,1 2. 3 Rounds for time of: 200 meter run 15 Deadlifts @ 135 / 93 5 Muscle ups or 8 chest to bar pullups or 12 Pullups Gymnastics Workout: WarmContinue reading “WOD Tuesday April 12th”
WOD Monday April 11th
Warm up #1 Back squat: 3,3,3,3,3 @ 80 – 85% 2. On a 10 minute clock: 1500 meter row buy in Followed by as many rounds and reps as possible of 50 Wall balls 25 Box jumps
WOD Friday April 8th
Get Ready for The Havoc Games “Gym Olympics” !!! TOMORROW! April 9th! 12 pm! Warm up: 500 meter row / Glute ham raise x 15 / Hanging knee raises x 15 ( no kipping) Deadlift MAX!!! 30 minutes to figure out how much weight you can stand up with. 2. Every minute on the minute for 18 minutesContinue reading “WOD Friday April 8th”
WOD Wednesday April 6th
Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! 1. Clean pull unders: 20 minutes to work up to a 2 rep max 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: Hang clean x 3 Minute 2: Hang clean x 2 + 1 JerkContinue reading “WOD Wednesday April 6th”
WOD Tuesday April 5th
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm! WarmContinue reading “WOD Tuesday April 5th”
CrossFit Havoc 