Warm up: Some pushin’ and pullin’ Bench press: 3 x 12 reps 2. Every 90 seconds for 6 sets: Hang power clean + Push press + jerk + jerk 3. 8 Rounds for time of: 8 Pushups 12 Air squats Cash out with a 200 meter run
Tag Archives: squat
WOD WednesdaY June 13th
Warm up: 400 meter run / 1 min handstand hold For time: 5 Rounds of: 50′ Handstand walk / 150′ Bear crawl 15 GHD Situps 30 Air squats Then: 5 rounds of: 5 Tire flips 200 Meter run
WOD Tuesday March 13th
Warm up: 50 kettlebell figure 8’s Every minute on the minute for 12 minutes: Odds: Pendlay Row x 8 Evens: Strict Press x 2 reps 2. For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses Rest 1 minute Tabata hip extensions Rest 1Continue reading “WOD Tuesday March 13th”
WOD Tuesday March 6th
Warm up: Bear crawl x 100′ / 10 Burpees Every minute on the minute for 12 minutes: Odds: Strict Pullups x the right number Evens: Strict Press x 3 reps 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
WOD Thursday January 4th
Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: Stretch, Legs/Shoulders/Back Every minute on the minute for 40 minutes: 1st minute: 100 Meter run or Row 2nd minute: Burpees Max reps in 30 sec 3rd minute: 10-20 Kettlebell Swings or Ball Slams 4thContinue reading “WOD Thursday January 4th”
WOD Thursday November 23rd
Warm up: 800 meter run In teams of 2 or 3: 4000 meter row 300 Air squats 200 Sit ups 100 Pushups with hands on ball of a kettlebell
WOD Saturday October 7th
“Shaun” In teams of two, for time: 200 Goblet squats 150 Situps 100 Pushups The workout begins with a 200 meter run (both partners run together) Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit to complete the squats, situps and pushups. Every 3Continue reading “WOD Saturday October 7th”
WOD Monday October 2nd
As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great toContinue reading “WOD Monday October 2nd”
WOD Thursday June 22nd
Warm up: 2 minutes of double unders / 5 minutes of empty bar work 1. Every 2 minutes for 16 minutes: Havocomplex clean: Clean + Front squat + jerk + jerk 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
WOD Monday May 29th
There will only be one class today @ 9:00 a.m.! Everyone is invited! MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to asContinue reading “WOD Monday May 29th”
CrossFit Havoc 