Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats Every 30 Seconds for 5 min: 1 Power Snatch Rest 1 minute then Every minute on the minute for 8 minutes: 1 Power Snatch + 1 Snatch (Touch and Go) 2. As many Rounds asContinue reading “WOD Wednesday December 28th”
Tag Archives: Toes to bar
WOD Monday December 19th
GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 500 Meter Row, 10 Kang Squats, 10 Single Leg Hip Bridges Front Squat: 3, 3, 3, 3 @ 80-85%Continue reading “WOD Monday December 19th”
WOD Wednesday December 14th
INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers Every minute on theContinue reading “WOD Wednesday December 14th”
WOD Tuesday November 29th
This Saturday!!! Get Ready!!! Warm up: 500 meter row / 5 Minutes of empty bar work 25 Minutes to find a max power clean or clean 2. 15, 10, 5 Reps for time of: Power Snatch Box Jump Toes to Bar Double under
WOD Thursday November 17th
Warm up: 20 pushups / 200′ shuttle run / 1 minute handstand hold Bench Press: 3,3,3,3 ( heavier than last week) 2. For time: 25 Toes to bar 25 Sit ups 20 Strict pullups 20 sit ups 15 Ring dips 15 Sit ups 10 Knees to elbow 10 sit ups 5 Muscle ups ( ringContinue reading “WOD Thursday November 17th”
WOD Friday October 21st
This Sunday 11:30! Havoc Games Practice! Get a Partner or Get with your Partner and Workout! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 500 Meter Row, Rope Climb Technique Max Rope Climbs in 5 min 2. Every minute on the minuteContinue reading “WOD Friday October 21st”
WOD Wednesday October 12th
The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 400 Meter Run, 15 Push ups, 15 Sit ups 20 Rounds for time: 4 Handstand Push ups 4 Deadlifts 4 Toes to Bar 4 Box Jumps
WOD Thursday September 29th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: Row 500 Meters, Split Jerk Drills Every 90 Seconds for 15 Minutes: 2 Cleans + 2 Split Jerks (Hold on to theContinue reading “WOD Thursday September 29th”
WOD Thursday September 22nd
Warm up: 2 rounds of: 8 plyo pushups on bench / 10 bench sit ups Bench press: 3,3,3,10 2. 10 Rounds for time of: 3 Overhead squats 135 / 93 3 Toes to bar
WOD Wednesday August 17th
Nutrition Challenge Starts August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 100 Meter Run, 20 Mountain Climbers, 10 Sit ups 20 Rounds For Time: 1 Muscle up 2 Clean and Jerks 3 Toes to Bar 4 Burpees over bar *Clean up your chalk mess.Continue reading “WOD Wednesday August 17th”
CrossFit Havoc 