Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Knees to Elbow Every 2 minutes for 16 minutes: 1 Power Snatch + 1 SnatchContinue reading “WOD Tuesday January 10th”
Tag Archives: Push press
WOD Monday January 2nd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Monday January 2nd”
Weightlifting January 2nd, 3rd, 5th
Monday: Snatch: singles x 2 waves up to max 2. Snatch grip Deficit deadlift: 5,5,5 3. 45 degree btn presses x 3 x 12 Wednesday: Clean and jerk singles x 2 waves up to max 2. Pullunder + Push press x 3 x 5 cycles 3. Super cat x 3 x 12 4. Banded GHR x 4 xContinue reading “Weightlifting January 2nd, 3rd, 5th”
WOD Friday December 23rd
The Gym is Closed this Saturday and Sunday! Enjoy your Holiday! GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving SnatchContinue reading “WOD Friday December 23rd”
Weightlifting: December 19th, 21st, 23rd
Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
WOD Wednesday November 23rd
Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees For time: 500 meterContinue reading “WOD Wednesday November 23rd”
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 Wednesday November 2nd
Warm up: 400 meter run / 40 kettlebell swings For time: 60 Burpees 50 Situps 40 Hang cleans @ 115 / 83 ( not power cleans ) 30 Handstand pushups 20 push press @ 115 / 83 10 Muscle ups
WOD Thursday October 13th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Jumping lunges, 30 Sec Handstand Hold, 10 Sit ups, 30 Sec Handstand Hold Every 90 Seconds for 15 minutes: 2 Clean and Jerks 2. As many rounds as possible in 12 minutes: 12Continue reading “WOD Thursday October 13th”
WOD Wednesday October 5th
Warm up: 800 Meter Run “Fight Gone Bad” Three rounds of: Wall-ball @ 20 / 14 Sumo Deadlift high-pull @ 75 / 53 Box Jump @ 20″ Push-press @ 75 / 53 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 Wednesday October 5th”
CrossFit Havoc 