The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: High skips x 100 feet / Backwards run x 100 feet / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Wallballs between 5Continue reading “WOD Tuesday November 15th”
Tag Archives: Power clean
WOD Friday November 11th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 1000 meter row “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean,Continue reading “WOD Friday November 11th”
WOD Tuesday November 8th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Run 400 meters / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Double unders try toContinue reading “WOD Tuesday November 8th”
Weightlifting November 7th, 9th, 11th
Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”
WOD Monday November 7th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up : 2 rounds – 10 KB swings, 10 GHSU, 10 GHR Monday: Back squat: 3 x 8 @ 70% 2. 3 Rounds forContinue reading “WOD Monday November 7th”
WOD Tuesday November 1st
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Row for 2 minutes / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Row cal (about 30 sec) Evens: Power snatch x 1Continue reading “WOD Tuesday November 1st”
Weightlifting October 24th, 26th, 28th
Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”
WOD Tuesday October 18th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 20 Burpees, 20 Sit ups, 20 Mountain Climbers For Time: 10, 8, 6, 4, 2 Power Snatch (Increase weight as the reps decrease) Do 20 Wallballs between each set 10, 8, 6, 4, 2Continue reading “WOD Tuesday October 18th”
WOD Tuesday October 11th
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”
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”
CrossFit Havoc 