Warm up: 2 Rounds of: Bench dips x 10 / Kb swings x 20 Bench Press: 3,3,3,3,3 @ more than last week. If you don’t know what you lifted last week…. maybe you should try to figure out a way to somehow remember the things you do at the gym. 2. For time: 30 BurpeesContinue reading “WOD Friday April 15th”
Tag Archives: power snatch
WOD Wednesday April 13th
Warm up: 500 meter row / 20 air squats / 20 pushups “Yo Momma So Crazy” For time: 115lb Snatch (any style) x 30 reps 115lb Thruster x21 Pullups x 21 115lb Thruster x 15 Pullups x 15 115lb Thruster x 9 Pullups x 9 115lb Clean and jerk ( any style) x 30 reps
WOD Thursday March 17th
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”
WOD Monday March 7th
CrossFit Open Competitors: Today is the last day to complete 16.2. All scores must be entered by 8 p.m. tonight! This weeks Open Announcement! We will be at the gym Thursday 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 workoutContinue reading “WOD Monday March 7th”
WOD Monday February 29
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! CrossFit Open Competitors: Today is the last dayContinue reading “WOD Monday February 29”
WOD Monday February 22nd
This Thursday at 8 p.m. the CrossFit Open officially starts! What is The Open? We will have an Open Announcement viewing party at the gym @ 8 p.m. Come hang out and watch the event live. And get signed up for the Open! We will do the workouts on Saturdays at 11 a.m. Sign upContinue reading “WOD Monday February 22nd”
WOD Monday February 15th
Warm up: 500 meter row / 10 Glute ham raise / 10 Glute ham sit ups / 5 Glute ham raise / 5 Glute ham sit up We will be doing this progression every Monday for the next 4 weeks. We will be increasing between 5 and 10 pounds on each lift every week. StartContinue reading “WOD Monday February 15th”
WOD Wednesday January 20th
Warm up: 800 Meter Row For Time: 50 Power Wallballs 5 Rope Climbs 40 Box Jumps 4 Combo- 1 Muscle up + 2 Ring Dips 30 Power Snatches 3 Rope Climbs 20 Burpee box Jump 2 Combo- 1 Muscle up + 2 Ring Dips 10 Snatches 1 Rope Climb
WOD Friday January 15th
Warm up: 500 meter row, 10 Kang Squats, 30 Sec Plank Hold, 30 Sec Bottom of Squat hold Back Squat: 4, 4, 4 @ 85% 2. Every minute on the minute for 16 minutes: 1st minute: 1 Snatch + 1 Heaving Snatch Balance 2nd minute: 5 Box Jumps
WOD Thursday December 31st
Regular Hours today the 31st. Tomorrow the 1st we will be closed in the A.M. and open from 3:30 p.m. until 8 p.m. Warm up #8 Get through 8 sets of this complex: 1 Power Snatch + 1 Snatch 2. For Time: 50 Double Unders 5 Power Clean and Jerk 10 Strict Pull ups ORContinue reading “WOD Thursday December 31st”
CrossFit Havoc 