OPEN WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell TeenagersContinue reading “WOD Friday January 23rd”
Tag Archives: row
WOD Wednesday February 21st
Warm up: 300 meter row / 10 overhead squats / 10 Heaving snatch balance For time: 1000 meter row 80 Wallballs 60 Burpees 40 Pullups *Begin every minute including the first one with one heavy ass snatch
WOD Tuesday February 13th
Warm up: 300 meter row / 30 kb swings 1. Turkish get up: every minute on the minute for 20 minutes 2. For time: Row 1000 meters 60 Kettlebell snatches @ 1.5/1 pood (30 each side)
WOD Wednesday January 31st
Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl HILDY Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and theContinue reading “WOD Wednesday January 31st”
WOD Tuesday January 16th
2 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Tuesday January 16th”
WOD Thursday January 11th
7 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Good Mornings, 10 Single leg hip bridge, 10 Sit ups 1. Every minute on the minute for 14 minutes: 1st minute: 2 Deadlifts (Increase weight as you go) 2nd minute: Glute-ham SitContinue reading “WOD Thursday January 11th”
WOD Thursday January 4th
Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: Stretch, Legs/Shoulders/Back Every minute on the minute for 40 minutes: 1st minute: 100 Meter run or Row 2nd minute: Burpees Max reps in 30 sec 3rd minute: 10-20 Kettlebell Swings or Ball Slams 4thContinue reading “WOD Thursday January 4th”
WOD Tuesday December 12th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty BarContinue reading “WOD Tuesday December 12th”
WOD Friday December 8th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House. The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 5 Bench Push ups, 20 Mountain Climbers 1. Every minute on the minuteContinue reading “WOD Friday December 8th”
WOD Thursday November 23rd
Warm up: 800 meter run In teams of 2 or 3: 4000 meter row 300 Air squats 200 Sit ups 100 Pushups with hands on ball of a kettlebell
CrossFit Havoc 