Warm up: 200 meter run / 30 ball slams 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets) 2. For time: 30 Sit ups 28 Wallballs 26 Double leg mountain climbers 24 Sit ups 22 Wallballs 20 Double leg mountain climbers 18Continue reading “WOD Tuesday June 5th”
Tag Archives: strict press
WOD Tuesday March 20th
Warm up: Band stuff Every minute on the minute for 12 minutes: Odds: Single arm dumbbell rows x 6 each side Evens: Strict Press x 1 rep 2. 5 Rounds of: Backwards sled drag x 100′ 12 One leg burpees
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 Tuesday February 6th
Warm up: Band stuff Super set 5 sets of: Weighted pullups x 5 ( no kipping) Strict Press x 5 2. For time: 200 meter run 25 Barbell rollouts 200 meter run 25 Glute ham sit ups 200 meter run 25 Knees to elbows 200 meter run 25 Weighted sit ups
WOD Tuesday January 16th
2 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout WarmContinue reading “WOD Tuesday January 16th”
WOD Thursday December 21st
Holiday Hours: Closed Sunday and Monday. Tuesday Open from 3:00 p.m. – 8:00 p.m. 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: 45 sec Handstand hold or Plank, 20 sit ups For Time: 10, 9, 8,Continue reading “WOD Thursday December 21st”
WOD Tuesday December 5th
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: 45 sec plank, 10 Vertical Jumps 1. Every 90 Seconds for 9 Total SetsContinue reading “WOD Tuesday December 5th”
WOD Tuesday November 28th
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: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows 1. Every 90 SecondsContinue reading “WOD Tuesday November 28th”
WOD Tuesday November 21st
Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks 2. Max reps in 1 minute of these movements, rest 1 minute between efforts: Hang power clean @ 135Continue reading “WOD Tuesday November 21st”
CrossFit Havoc 