Open Competitors: Open validation will be at 11 a.m. on Saturday. Please try to come to do the workout during this time. Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! FYI: The gym will be closed this Sunday. Enjoy your Easter! Warm up: 10 Good Mornings, 5 Strict toes to bar, 10 SottsContinue reading “WOD Friday March 25th”
Tag Archives: Snatch
WOD Tuesday March 8th
This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. The Havoc Games “Gym Olympics” are coming April 9th! Warm up: 5Continue reading “WOD Tuesday March 8th”
WOD Thursday February 4th
Warm up: 2 Rounds of: 10 Glute ham raise / 10 Pendlay rows / 5 Burpees Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 3 Deadlifts @ Heavier than last week 2. For time: 1000 meterContinue reading “WOD Thursday February 4th”
WOD Wednesday February 3rd
Warm up: High skips x 150′ / Karaoke x 150′ / Lateral shuffle x 200′ / Empty bar work 30 Minutes of snatching 2. 3 Rounds for time of: 15 Overhead squats @ 75 / 53 lb 15 Ring dips
WOD Wednesday January 20th
Warm up: 800 Meter Row For Time: 50 Power Wallballs 5 Rope Climbs 40 Box Jumps 4 Combo- 1 Muscle up + 2 Ring Dips 30 Power Snatches 3 Rope Climbs 20 Burpee box Jump 2 Combo- 1 Muscle up + 2 Ring Dips 10 Snatches 1 Rope Climb
WOD Friday January 8th
Warm up: Row 500 meters, 10 Kang Squats, 10 Glute Ham Raise Back Squat: 5, 5, 5 @ 80% 2. As many Rounds as possible in 12 minutes: 20 Kettlebell Snatch 20 Pistols 20 Ball Slams
WOD Thursday January 7th
Warm up: Run 600 Meters, Empty Bar Snatch Work Get through 8 Sets (not for time): 1 High Hang Snatch + 1 Hang Snatch 2. For Time: 50 Ring Dips 5 Rope Climbs
WOD Thursday December 31st
Regular Hours today the 31st. Tomorrow the 1st we will be closed in the A.M. and open from 3:30 p.m. until 8 p.m. Warm up #8 Get through 8 sets of this complex: 1 Power Snatch + 1 Snatch 2. For Time: 50 Double Unders 5 Power Clean and Jerk 10 Strict Pull ups ORContinue reading “WOD Thursday December 31st”
WOD Tuesday December 29th
Warm up: 10 Toes-to-bar, 10 Back extensions, 5 Empty bar complex (1 snatch balance, 2 behind neck jerks) 10 Sets of this complex: (increase weight as you go) 1 Snatch Balance + 2 Behind the Neck Jerks 2. As many Rounds as Possible in 20 minutes: 200 Meter Run 20 Pull ups 20 Hang SnatchContinue reading “WOD Tuesday December 29th”
WOD Tuesday December 22nd
Warm up: 2 Rounds: 30 Sec Handstand Hold, 10 Sit ups, 5 Behind the neck Jerks with empty bar Behind the neck Jerks: 3, 3, 2, 2, 1, 1 2. As many Rounds as Possible in 6 minutes: 1 Snatch 2 Overhead Squats 3 Chest-to-bar Pull ups 2 Minutes Rest As Many Rounds as Possible in 6Continue reading “WOD Tuesday December 22nd”
CrossFit Havoc 