Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 10 Burpee Pull ups / 15 Sit ups Strict Pull ups: 3 sets of max reps (rest 3 min between each set) 2. For Time: 10Continue reading “WOD Tuesday September 22nd”
Tag Archives: Snatch
WOD Friday September 18th
Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #11 Deadlift: 3, 3, 3, 3, 3 @ 85-90% 2. Every minute on the for 15 minutes: 1st minute: 2 Rope Climbs 2nd minute: 10 Russian Twist W/ Med Ball 3rd minute: 2Continue reading “WOD Friday September 18th”
WOD Friday September 4th
Warm up #11 Deadlift: 5, 5, 5, 5, 5 @ 70-75% 2. For Time: 400 Meter run 10 Power Snatch @ 115 / 80 20 Air squat into broad jump 10 Hang power clean and jerk @ 115 / 80 20 Air squat into broad jump 400 Meter run Watch this 15 year old runContinue reading “WOD Friday September 4th”
WOD Tuesday September 1st
Warm up: 10 Single leg hip bridge, 10 Empty bar front squats, 10 High hang cleans Cleans: Find one rep max 2. For Time: 30 Dumbbell Snatches @ Heavy (don’t punk out) That is 30 per arm
WOD Wednesday August 19th
Warm up # 8 Snatches.
WOD Wednesday July 29th
Warm up # 8 1. Within 8 minutes complete 50 burpees and continue for the remainder of the 8 minutes with Power snatches. The goal is to complete as many Power snatches as possible. (Don’t punk out on the weight) Rest 6 Minutes 2. Within 8 minutes complete 50 dips and continue for the remainderContinue reading “WOD Wednesday July 29th”
WOD Thursday June 25th
Warm up #8 1. Every minute on the minute for 15 minutes: 1 Hang Snatch 2. 3 Rounds For Time: 3 Rope Climbs 6 Hang Power Snatch @ 105 lbs / 73 lbs 9 Burpees with Lateral Bar Jump
WOD Tuesday June 2nd
Warm up # 4 1. Bench Press: 5,5,5,5,5 2. 4 Rounds each for time of: 50′ Backwards sled drag (heavy) 30 Kettlebell snatches (15 each side) 50′ Backwards sled drag (still heavy) Rest as needed between sets.
WOD Thursday May 28th
Warm up # 8 Today we snatch.
WOD Friday May 15th
THIS SUNDAY: Havoc Beach WOD and Hang Out! Share with everyone you know in the local CrossFit Community! Warm up of your choice Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5Continue reading “WOD Friday May 15th”
CrossFit Havoc 