Tonight Open Workout at 7 p.m. Class! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th! Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10Continue reading “WOD Friday March 4th”
Tag Archives: pushup
WOD Tuesday February 23rd
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 Tuesday February 23rd”
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 Tuesday February 2nd
Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 1 minute jump rope / 1 minute handstand hold / 1 minuteContinue reading “WOD Tuesday February 2nd”
WOD Friday January 29th
Warm up: 400 meter run Ab plank / Butt plank x 1 minute each Back squat: 2,2,2 @ 95% 2. Bring Sally up. 3. As many reps as possible in 3 minutes of: 1 Burpee 15′ sprint 1 Burpee Rest 1 minute As many rounds as possible in 3 minutes of: 6 Pullups 6 RingContinue reading “WOD Friday January 29th”
WOD Monday January 25th
Warm up: 600 meter row, 10 Kang Squat, 10 Toes to bar Front Squat: 2, 2, 2 @ 95% 2. For Time: 12, 9, 6, 3 Handstand push ups Hang Clean Ab Wheel Roll Outs
WOD Tuesday January 19th
Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Since we are starting mid-month the cost is $20.00 for current Unlimited Members and $40 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 500 Meter Row, 30 Sec PlankContinue reading “WOD Tuesday January 19th”
WOD Wednesday January 13th
Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”
WOD Tuesday January 12th
Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”
WOD Wednesday December 30th
Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Bench Press @ 75% 2nd minute: 1 Clean + 2 Front Squats @ 75% 2. Get through these not for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Handstand Push up Or Ring Dip American Kettlebell Swing Parallette PassContinue reading “WOD Wednesday December 30th”
CrossFit Havoc 