The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends Thursday! Click Poster to register! Warm up: 2 rounds of: High skips x 100 feet / Butt kickers x 100 feet / Glute ham raise x 10 Back Squat: 3 x 5 @ 80% 2. Every 2 minutes for asContinue reading “WOD Monday November 21st”
Tag Archives: Pullups
WOD Thursday November 17th
Warm up: 20 pushups / 200′ shuttle run / 1 minute handstand hold Bench Press: 3,3,3,3 ( heavier than last week) 2. For time: 25 Toes to bar 25 Sit ups 20 Strict pullups 20 sit ups 15 Ring dips 15 Sit ups 10 Knees to elbow 10 sit ups 5 Muscle ups ( ringContinue reading “WOD Thursday November 17th”
WOD Monday November 14th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 15 Glute ham raise / Bulgarian split squat x 15 each leg / 30 Swings Back squat: 4 x 6 @ 75% 2. 3 Rounds for time of: 20 Pullups 15Continue reading “WOD Monday November 14th”
WOD Friday October 7th
The gym will not be open until the 9:00 a.m. the class tomorrow. Stay safe! Warm up: 2 Rounds: 30 Sec Plank Hold, 8 Push ups, 8 Sit ups 3 Sets of max reps: Pull ups (Strict or kipping) 2. Every minute on the minute for 24 minutes: 1st: 1-3 Muscle ups OR 2-8 RingContinue reading “WOD Friday October 7th”
WOD Wednesday September 7th
Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try to use 5 – 10 pounds more than last week, and hit 1Continue reading “WOD Wednesday September 7th”
WOD Tuesday August 30th
Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.! Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”
WOD Tuesday August 23rd
Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 30 Jumping Jacks, 30 Kettlebell Figure 8’s For Time: 1 Mile Run 50 Burpees 50 Kettlebell Swings 800 Meter Run 50 Pull ups 50 Double Unders 400 Meter Run
WOD Monday August 15th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 2, 2, 2 @ 90% your max 2. Back Squat: 2, 2, 2 @ 90% your max 3. For Time:Continue reading “WOD Monday August 15th”
WOD Monday August 8th
Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 3, 3, 3, 3 @ 85% your max 2. Back Squat: 3, 3, 3, 3 @ 85% your max 3. For Time: 50 Wallballs *If you break/drop ball do 10 Burpees 50 Pull ups *If you break/comeContinue reading “WOD Monday August 8th”
WOD Wednesday August 3rd
HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Warm up: 500 Meter Row, Warm up your Cleans 3 Rounds for time: Round One: 10, 8, 6, 4, 2 Power Clean (Heaviest weight on the bar) *Do 10 Pullups between each set Round Two: 10, 8, 6, 4,Continue reading “WOD Wednesday August 3rd”
CrossFit Havoc 