Tonight’s Open Announcement! We will be at the gym tonight at 8 p.m. watching it live! Bring something to share! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 10 Pull ups, 5 Strict Toes to bar, 10Continue reading “WOD Thursday March 17th”
Tag Archives: Power clean
WOD Friday March 11th
Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats Every minute on the minute for 10 minutes: 1st minute: 2Continue reading “WOD Friday March 11th”
WOD Thursday March 10th
Tonights Open Announcement! We will be at the gym at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 10 Strict toes-to-bar, 10 Hang Power Cleans, 5 Strict toes-to-bar, 5 Hang PowerContinue reading “WOD Thursday March 10th”
WOD Monday February 8th
Warm up: 20 Kettlebell figure 8’s / 20 sit ups / 20 Kettlebell swings / 20 Air squats Back squat: 30 minutes to Find 1 Rep max 2. For time: 20 Hang power cleans @ 135 / 93 20 Front squats 20 Push presses 20 Back squats 20 Jerks 20 Hang cleans ( yes youContinue reading “WOD Monday February 8th”
WOD Monday December 7th
Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange. This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up #6 Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @Continue reading “WOD Monday December 7th”
WOD Friday November 4th
Okay Guys! This is the last day to sign up for The Havoc Games!! Lets get together and make this a great weekend! Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 2 Strict Press @ 90% 2nd minute: 2 Deadlifts @ 90% 2. As many rounds as possible in 15 minutes:Continue reading “WOD Friday November 4th”
WOD Tuesday December 1st
TODAY IS THE LAST DAY TO REGISTER FOR THE HAVOC GAMES!! DO IT!! Warm up #2 For Time: 15 Bar Muscle ups 30 Lunges 15 Chest-to-bar Pull ups 30 Push Press 15 Strict Pull ups 30 Thrusters 15 Kipping Pull ups 30 Power Cleans
WOD Friday November 13th
Tonight is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! BRO NIGHT WORKOUT IS A SURPRISE! Regular WOD: Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 75% your max 2nd minute: 3 Deadlifts @ 75% your max 2. 5 Rounds for time:Continue reading “WOD Friday November 13th”
WOD Thursday November 5th
Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: #11 For Time: 6, 5, 4, 3, 2, 1 Muscle up Deadlift Hang Power Clean Thruster Box jump *Choose a starting weight and add 10-20 lbs each round.Continue reading “WOD Thursday November 5th”
WOD Monday November 2nd
Weightlifting Club Sign up: Today is the day to sign up for our 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! Get ready for The Havoc Games!! Individual CompetitionContinue reading “WOD Monday November 2nd”
CrossFit Havoc 