Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats Every 30 Seconds for 5 min: 1 Power Snatch Rest 1 minute then Every minute on the minute for 8 minutes: 1 Power Snatch + 1 Snatch (Touch and Go) 2. As many Rounds asContinue reading “WOD Wednesday December 28th”
Tag Archives: Snatch
WOD Friday December 23rd
The Gym is Closed this Saturday and Sunday! Enjoy your Holiday! GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving SnatchContinue reading “WOD Friday December 23rd”
WOD Wednesday December 21st
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”
Weightlifting: December 19th, 21st, 23rd
Monday: Block Snatch: 3, 2, 1, 3, 2, 1 2. Snatch balance + Heaving snatch balance + Ohs: 6 rounds start first @ 60% of Snatch 3. 45 degree btn presses x 3 x 12 Wednesday: Block clean and jerk: 3, 2, 1, 3, 2, 1 2. Pullunder + Front squat x 6 + Jerk: 3 RoundsContinue reading “Weightlifting: December 19th, 21st, 23rd”
WOD Friday December 16th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings EveryContinue reading “WOD Friday December 16th”
WOD Tuesday December 13th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 4, 4,Continue reading “WOD Tuesday December 13th”
Weightlifting December 12th, 14th, 16th
Monday: Snatch: 1,1,2,2,1,1 2. Hang power snatch: 1,1,2,2,1,1 3. Hanging leg raises: 3 x 15 Wednesday: Clean + Front squat x 3 x 3 sets 2. Hang power clean: 1,1,2,2,1,1 3. Jerk: 1,1,1,1,1,1 @ 90 % 4. Banded Glute ham raise x 4 x 10 Friday: Every minute on the minute for 16 minutes: Minute 1: Power Snatch x 1 Minute 2:Continue reading “Weightlifting December 12th, 14th, 16th”
WOD Friday December 9th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”
WOD Wednesday November 30th
This Saturday!!! Get Ready!!! Warm up: Snatch stuff Every 30 seconds for 5 Minutes ( 0:00 – 4:30 ) 1 Hang snatch @ The 6 minute mark Every minute for 10 minutes ( 6:00 – 15:00 ) 1 Snatch @ The 18 minute mark Every 2 minutes for 10 minutes ( 18:00 – 28:00 )Continue reading “WOD Wednesday November 30th”
Weightlifting November 28th, 30th, December 2nd
Monday: Snatch: 3,3,3,2,2,2 2. Hang power snatch: 6,6,4,4 3. Weighted sit ups: 3 x 20 Wednesday: Clean: 3,3,2,2 2. Hang power clean: 4,4,3,3 3. Jerk: 3,3,2,2 4. Banded Glute ham raisex 3 x 10 Friday: Every minute on the minute for 30 minutes: Minute 1: Power clean x 1 Minute 2: Front Squat x 2 Minute 3: Handstand pushup xContinue reading “Weightlifting November 28th, 30th, December 2nd”
CrossFit Havoc 