Warm up: Empty bar work For 30 minutes ride the Air bike or row: For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch Second 6 minutes: 1 Power snatch a little heavier Third 6 minutes: 1 Power clean Fourth 6 minutes: 1 Power clean a littleContinue reading “WOD Wednesday March 14th”
Tag Archives: Power clean
WOD Monday February 26th
Warm up: 2 minute run / bike / row / jump rope etc. / 15 GHSU / 15 GHR Front Squat: 20 minutes to find 1 rep max 2. Every minute on the minute for 16 minutes: Minutes 1 – 4: 5 Thrusters + 5 Pullups Minutes 5 – 8: 5 Power cleans + 5Continue reading “WOD Monday February 26th”
WOD Monday February 19th
Warm up: Get ready to move some big weights today Every minute on the minute for 12 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean *Last week of this combo 2. 2 Rounds for time of: 400 meter runContinue reading “WOD Monday February 19th”
WOD Monday February 12th
Warm up: Run / row / bike x 3 minutes / 20 Air squats / 15 Back extensions / 10 Good mornings Every minute on the minute for 16 minutes: Odd minutes: 1 Front squat + 2 Back squats @ 5 – 10 lbs heavier than last week Even minutes: 1 Power clean 2. ForContinue reading “WOD Monday February 12th”
WOD Monday January 29th
Warm up: Jog in place x 1 min / Banded back pedal x 30 sec / Banded good mornings x 15 Every minute on the minute for 24 minutes: Minute 1 – 1 Front squat + 2 Back squats ( Use 80% of your best Front squat) Minute 2 – 1 Power clean ( UseContinue reading “WOD Monday January 29th”
WOD Monday January 15th
3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Monday January 15th”
WOD Friday January 5th
Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 30 seconds of plank hold, 10 Push ups, 10 Double legged mountain climbers 1. Bench Press: 5, 4, 3, 2, 1 *Increase weight as you go 2. As many Rounds as possible in 20 minutes:Continue reading “WOD Friday January 5th”
WOD Tuesday December 12th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty BarContinue reading “WOD Tuesday December 12th”
WOD Wednesday November 29th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 20 Air Squats, 20 Mountain Climbers 10 Rounds For Time: 5 Hang Power Clean andContinue reading “WOD Wednesday November 29th”
WOD Wednesday November 22nd
Warm up: Move around for 2 minutes, then grab an empty bar and move some more. Every minute on the minute for 20 minutes: Minute 1: 1 Power clean or power snatch Minute 2: 2 Power cleans or power snatches Minute 3: 3 Power cleans or power snatches Minute 4: 4 Power cleans or powerContinue reading “WOD Wednesday November 22nd”
CrossFit Havoc 