Warm up: Run Havoc Loop “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop betweenContinue reading “WOD Tuesday January 5th”
Tag Archives: Push press
WOD Friday January 1st
Open from 3:30 p.m. – 8 p.m. today! Warm up #2 “2016” Row 2016 Meters 20 Push Press 16 Burpee broad jumps 20 Walking Lungs 16 Burpees over bar 20 Thrusters 16 Burpees
WOD Wednesday December 9th
Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange. This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 10 Good mornings, 10 Front squats, 10 Jerks ALL w/ empty bar 20 minutes to find maxContinue reading “WOD Wednesday December 9th”
WOD Thursday November 26th
Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”
WOD Tuesday November 17th
Warm up: #4 For Time: 300 Meter Run 30 Pull ups 30 Push Press 30 Weighted Lunges 30 Glute Ham Sit ups / Regular Sit ups 300 Meter Run 30 Glute Ham Sit ups / Regular Sit ups 30 Weighted Lunges 30 Push Press 30 Pull ups 300 Meter Run
WOD Friday November 13th
Tonight is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! BRO NIGHT WORKOUT IS A SURPRISE! Regular WOD: Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 75% your max 2nd minute: 3 Deadlifts @ 75% your max 2. 5 Rounds for time:Continue reading “WOD Friday November 13th”
WOD Monday September 28th
Weightlifting Club Sign up: Today is the day to sign up for our new 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! GIRLS NIGHT OUT! This Friday 6Continue reading “WOD Monday September 28th”
WOD Wednesday September 2nd
Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
WOD Tuesday August 25th
Warm up: 2 Rounds: 10 Ring rows, 10 Sit ups 3 Sets of max reps of Weighted pullups @ 53/35, 35/26, 26/15 (idea is to start with the hardest pullup and progress to the easiest pullup) 2. Find max weight “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean;Continue reading “WOD Tuesday August 25th”
WOD Tuesday August 4th
Yo, you guys killed it Monday on the back squats! Let’s keep the heavy weights moving today! PR WEEK!! Warm up # 3 1. Push Press: 1 rep max! 2. 5 rounds each for time of: 10 Dumbell power snatches (5 each side) @ 50 % of bodyweight 15 pullups Rest 1 minute between efforts Don’tContinue reading “WOD Tuesday August 4th”
CrossFit Havoc 