Warm up: Handstand hold x 30 seconds / Row 1 minute x 2 rounds 1. Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell
Tag Archives: pushup
WOD Monday January 30th
Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”
WOD Thursday January 19th
Click to see what is New for 2017! Warm up: 500 Meter Row: Then 2 Rounds: 30 Sec Handstand Hold, 10 Behind the neck Press, 10 Jumping Lunges Every minute on the minute for 12 minutes: 1 Behind the Neck Jerk *Increase weight as you go 2. 2 Rounds For Time: Run Havoc Loop 30Continue reading “WOD Thursday January 19th”
WOD Wednesday November 9th
This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Oh yeah. Do it. The Army PT test: Havoc Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds MaxContinue reading “WOD Wednesday November 9th”
WOD Friday October 28th
Halloween Partner WOD this Sunday! Wear your best costume!! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 400 Meter Run, 500 Meter Row “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pull ups 10Continue reading “WOD Friday October 28th”
WOD Thursday October 20th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 10 Single leg hip Bridges, 10 Empty bar Strict Press Work up to a max: Clean and Jerk (Squat and Split Jerk) 2. 6 Rounds for time: 5 Clean and JerksContinue reading “WOD Thursday October 20th”
WOD Friday October 14th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 50 FT Bear Crawl, 50 FT Crab Walk 3 Sets of Max Reps: Push ups 2. Every minute on the minute for 24 minutes: 1st: 1-2 Rope Climbs 2nd: 6 Lunges (3 Per leg.Continue reading “WOD Friday October 14th”
WOD Wednesday October 12th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 400 Meter Run, 15 Push ups, 15 Sit ups 20 Rounds for time: 4 Handstand Push ups 4 Deadlifts 4 Toes to Bar 4 Box Jumps
WOD Friday September 30th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, Handstand Push up/Handstand Hold Technique Work 3 Sets of Max Reps: Strict Handstand Push ups (use band or matsContinue reading “WOD Friday September 30th”
WOD Monday September 26th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”
CrossFit Havoc 