Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 500 Meter Row, 20 Mountain Climbers, 10 Ring Rows 5 Rounds for Time: 1 Snatch + 2 Overhead Squats 15 Pullups 2 Reps of 1 Clean + 2 Lunges Per Leg 10 Glute HamContinue reading “WOD Wednesday January 3rd”
Tag Archives: Snatch
WOD Tuesday December 19th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 500 Meter Row, Empty Bar Snatch Work 1. Every minute on the minute for 15 minutes: 1 Snatch 2. As many Rounds as Possible in 10 minutes: 5 KneelingContinue reading “WOD Tuesday December 19th”
WOD Wednesday December 6th
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: 1000 Meter Row For Time: 600 Meter Run 60 Pull ups 60 Box Jumps 400Continue reading “WOD Wednesday December 6th”
WOD Thursday November 30th
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: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict ToesContinue reading “WOD Thursday November 30th”
WOD Wednesday November 15th
Warm up: 2 minutes of jump rope / 3 minutes of empty bar work Every minute on the minute for 36 minutes: 1st min: Snatch x 1 @ the :00 and the :30 second mark (that means 2 snatches within the minute) 2nd min: Glute ham sit ups x 4 + glute ham raise xContinue reading “WOD Wednesday November 15th”
WOD Monday October 30th
Warm up: 2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups Back squat: 5 x 4 @ 85% 2. Every 90 seconds for 8 sets: The Havocomplex snatch: 1 Power snatch + 1 Hang snatch + 1 Heaving snatch balance
WOD Monday October 23rd
Hey, come to the gym on Saturday. Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back Squat: 5 x 3 @ 85% 2. 10 roundsContinue reading “WOD Monday October 23rd”
WOD Wednesday September 27th
Warm up: 400 Meter Run, 20 Burpees 12 Rounds for Time: 1 Legless Rope Climb 2 Power Snatch 3 Box Jumps 4 Full Snatch 5 Toes to Bar 6 Burpee Broad Jumps
WOD Thursday September 14th
Warm up: 400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 90 Sec for 10 sets (15 minutes): 1 Snatch + a set of unbroken Double Unders 2. As many Rounds as possible in 12 minutes:Continue reading “WOD Thursday September 14th”
WOD Thursday September 7th
Warm up: 400 Meter Run or 500 Meter Row, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 2 Snatches + a set of unbroken Double Unders 2. For Time: 15, 12, 9, 6, 3Continue reading “WOD Thursday September 7th”
CrossFit Havoc 