Warm up: 500 Meter Row, Then 2 Rounds: 5 Hang Snatch, 5 Overhead Squat, 5 Strict Toes to bar Every 90 Seconds for 12 Sets: Sets 1-4: 2 Hang Snatch Sets 5-12: 1 Snatch 2. For Time: 20, 15, 10, 5 Calorie Row Overhead Squat
Tag Archives: row
WOD Thursday May 11th
Warm up: 400 meter run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every 90 sec for 6 sets: 2 Snatches (do 1 snatch then drop it, not touch and go reps) 2. For Time: 500 Meter Row 50 Wallballs 50 Kettlebell Swings Oh How the times have changed. Females SnatchingContinue reading “WOD Thursday May 11th”
WOD Thursday May 4th
Warm up: 800 Meter Run “The Empire Strikes Back” As many rounds as possible in 19:80: 20 Thrusters 10 Burpees over the bar 20 Hang Power Cleans 10 Calorie Row
WOD Tuesday May 2nd
INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members andContinue reading “WOD Tuesday May 2nd”
WOD Friday April 21st
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Friday April 21st”
WOD Thursday March 30th
Warm up: Yes Every minute on the minute for 30 minutes: Minute 1: Snatch x 1 Minute 2: Row or bike for 5 – 15 Calories Minute 3: Muscle ups or pullups x the right number
WOD Thursday March 23rd
Warm up: 15 calorie row / 10 pullups / 10 calorie row / 5 pullups Every 4 minutes x 3 sets: 35 / 15 lb weighted pullup x max reps No freaking kipping! 2. For time: 30 Calorie row 15 Burpees 20 Calorie row 10 Burpees @ the 10 minute mark 50 Wallballs (start withContinue reading “WOD Thursday March 23rd”
WOD Friday March 17th
Warm up: 500 meter row / 15 sit ups / 15 Ball slams Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts @ 225 lb / 153 lb 55 Wall-ball shots 20 / 14 55 Calorie row 55 Handstand push-ups
WOD Wednesday March 15th
Warm up: 15 Burpees / 2 minute row Push press: 8 x 1 – end with new max 2. For time: 500 meter row max effort @ the 6 minute mark 20 Deadlifts @ kinda heavy 20 Handstand pushups 20 Toes to bar 20 Wallballs 20 Burpees 20 Calorie row
WOD Wednesday March 8th
Warm up: 2 rounds 15 Pushups / 200 meter run Push press: 2,2,2,2,2,2 2. 3 Rounds for time: 15 Calorie row 10 Thrusters @ 115 / 83
CrossFit Havoc 