Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #1 Back squat: 6, 6, 6, 6 @ 75-80% your max 2. “Mega Fran” 12, 9, 6 Thrusters @ 155/ 108 Bar Muscle ups OR “Fran” 21, 15, 9 Thrusters @ 95/ 63Continue reading “WOD Monday September 14”
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WOD Friday September 11th
Warm up #11 Deadlift: 4, 4, 4, 4 @ 80-85% your max 2. As many rounds as possible in 20:01: 9 Wall Climbs 200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings) 40 ft Backwards sled pull w/ HEAVY! 200 Meter Rack Walk with 70/Continue reading “WOD Friday September 11th”
WOD Thursday September 10th
Warm up #8 As many rounds as possible in 25 minutes of: 40 Burpees 40 Power snatch @ 95/63 40 Wallballs 40 Jerks @ 95/63 40 Calorie row
WOD Wednesday September 9th
Warm up: 2 Rounds of: 10 push ups, 30 second plank hold Bench press: 3, 3, 3, 3, 3 @ 85-90% your max 2. 8 Rounds for time: 2 Bar muscle-ups 4 Power cleans @ 135/93 6 Handstand Push ups 8 Lateral bar jumps (double count)
WOD Tuesday September 8th
Warm up #9 Every 30 Seconds for 5 min: 1 Clean pull under @ approx 50% of your max Rest 1 minute and add weight Every 30 Seconds for 5 min: 1 Hang Clean Rest 1 minute and add weight Every minute on the minute for 5 min: 1 Clean 2. For Time: 400 MeterContinue reading “WOD Tuesday September 8th”
WOD Monday September 7th
Today we are only open for the 10:30 Class. We will be at the gym at 10:00 a.m. Partner WOD: Teams of two, Girl/Girl or Guy/Guy, You can partner up at the gym Warm up: Run the Havoc Loop! For Time: 50 Back squats @ 135/93 40 Pull ups 30 Shoulder-to-overhead @ 135/93 50 FrontContinue reading “WOD Monday September 7th”
WOD Friday September 4th
Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”
WOD Thursday September 3rd
Warm up: 2 Rounds: 10 push ups, 30 second plank hold Bench Press: 2, 2, 2, 2, 2 @ 90-95% your max 2. Max reps in 2 min: Sledge hammer hits Rest 1 minute Max reps in 2 min: Rope climbs Rest 1 minute Max reps in 2 min: 40′ Sprint Rest 1 minute MaxContinue reading “WOD Thursday September 3rd”
WOD Tuesday September 1st
Warm up: 10 Single leg hip bridge, 10 Empty bar front squats, 10 High hang cleans Cleans: Find one rep max 2. For Time: 30 Dumbbell Snatches @ Heavy (don’t punk out) That is 30 per arm
WOD Monday August 31st
Weightlifting Club: Today is the day to sign up for our new Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Warm up #1 Back Squat: 5, 5, 5Continue reading “WOD Monday August 31st”
CrossFit Havoc 