The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 500 Meter Row, 3 Rounds: 5 Empty bar heaving Snatch Balance, 5 High hang Power Snatch Every 2 minutes for 10 sets: 1st: 2 Overhead Squats 2nd: 2 Power Snatches *Try to use the same weightContinue reading “WOD Friday April 28th”
Tag Archives: power snatch
WOD Wednesday April 26th
The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 1000 meter row For Time: 50 Wallballs 25 Hang Power Snatches 50 Kneeling Squat Jumps 25 Hang Power Snatches 50 Burpee Broad Jumps @ 6′ / 4′ Throwback picture week! This is Andy in March 2014Continue reading “WOD Wednesday April 26th”
WOD Friday April 14th
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Friday April 14th”
WOD Friday April 7th
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Friday April 7th”
Weightlifting April 3rd, 5th, 7th
Monday: Snatch: Triples every 3 minutes for 15 minutes 2. Block power snatch x 2 x 6 (every 3 minutes) 3. Back squat: 3 x 8 4. Single leg butt plank x 2 minutes each side Wednesday: Clean and jerk: Triples every 3 minutes for 15 minutes 2. Hang power clean x 2 x 6Continue reading “Weightlifting April 3rd, 5th, 7th”
Weightlifting March 27th, 29th, 31st
Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. ComeContinue reading “Weightlifting March 27th, 29th, 31st”
Weightlifting March 20th, 22nd, 24th
Monday: Snatch: 2,2,2,1,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 105 – 110% x 6 (mid shin to knee) 3. Back squat: 5 x 1 @ 90 % or more 4. Accumulate 3 minutes of weighted butt plank Wednesday: Clean: 2,2,2,1,1,1 (every 3 minutes) 2. Jerk from rack: 6 x 1Continue reading “Weightlifting March 20th, 22nd, 24th”
WOD Monday March 20th
Warm up: 2 Rounds of: 1 minute of jump rope / 15 banded good mornings / 15 sit ups Every minute on the minute for 15 minutes: Back squat x 1 @ 5 – 10 lbs heavier than last week 2. For time: 20 Hang power snatches @ 95 / 65 20 Toes to bar 15Continue reading “WOD Monday March 20th”
Weightlifting March 13th, 15th, 17th
Monday: Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”
WOD Monday March 6th
Warm up: 500 meter row / 15 Glute ham raise / 15 Glute ham sit up / 10 Glute ham raise / 10 Glute ham sit up Back squat: find 1 rep max (You have 30 minutes to get this done, if you need more time, get to class earlier) 2. Every minute on theContinue reading “WOD Monday March 6th”
CrossFit Havoc 