Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 minutes on a thing / X walk / Pendlay rows Every 3 minutes for 5 sets: 3 Deadlifts 15 Calorie row 1 Deadlifts *Same idea asContinue reading “WOD Friday January 24th”
Tag Archives: Power clean
WOD Tuesday January 21st
Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.” Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6 Every minute on the minute for 16 minutes:Continue reading “WOD Tuesday January 21st”
WOD Wednesday January 1st
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”
WOD Monday January 30th
Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction Every 2 minutes for 5 sets: Anderson front squats xContinue reading “WOD Monday January 30th”
WOD Thursday December 12th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Thursday December 12th”
WOD Thursday November 21st
Warm up: Empty barbell work Every 90 seconds for 8 sets: Power snatch x 2 2. Every 2 minutes for 8 sets: Power clean and jerk x 2
WOD Friday November 8th
Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees Deadlift: 5 x 2 @ 90% 2. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. OR 10 Power cleans ( Pretty heavy ) 20Continue reading “WOD Friday November 8th”
WOD Thursday October 31st
The gym will be closing after the 4:30 class today. Warm up: 2 rounds of 12 Back extensions / 12 hollow rocks Back squat: 5 x 3 @ 90% 2. I go you go for 10 Rounds each: 3 Power cleans (kinda heavy) 100 meter run / 150 meter row / 10 cal bike /Continue reading “WOD Thursday October 31st”
WOD Wednesday October 24th
Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”
WOD Monday October 15th
Warm up: 2 minutes on a rower / bike / running etc. then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats Every minute on the minute for 21 minutes: First 10 minutes: Odds: Front squats x 2 reps Evens: One power clean and jerk Rest one minute and addContinue reading “WOD Monday October 15th”
CrossFit Havoc 