Tag Archives: row

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 Tuesday November 8th

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: Run 400 meters / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Double unders try toContinue reading “WOD Tuesday November 8th”

WOD Tuesday November 1st

The Havoc Games Competition is December 3rd! Get a partner and get signed up!  Registration ends November 24th! Click Poster to register! Warm up: Row for 2 minutes / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Row cal (about 30 sec) Evens: Power snatch x 1Continue reading “WOD Tuesday November 1st”

WOD Wednesday October 19th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 1 Minute of jump rope, 10 Air squats, 1 Minute of jump rope, 10 Sit ups For Time: 2000 Meter Row 50 Pull ups 25 Thrusters 100 Double Unders 25 Thrusters 50 Pull upsContinue reading “WOD Wednesday October 19th”

WOD Tuesday October 11th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 V-ups, 5 Snatch Grip Behind the Neck Strict Press, 10 High Jumps land in Power Position, 5 Empty bar Power Cleans Every minute on the minute for 6 minutes: 1 Power Snatch +Continue reading “WOD Tuesday October 11th”

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”

WOD Monday September 12th

Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 12th”

WOD Friday September 2nd

Warm up:  2 minute row / Empty bar work x 5 minutes Clean Pull under: 2 reps every 2 minutes for 10 minutes (0-8) 2. Hang clean: 1 rep every minute for 8 minutes (10-18) 3. Clean: 1 rep every minute fro 6 minutes (20-26) Your bar should be increasing in weights the entire time. 4.Continue reading “WOD Friday September 2nd”