WOD Friday March 12th

Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there!

https://games.crossfit.com/open

Friday 210312

Open 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

WOD Wednesday December 23rd

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.  

Holiday Hours are as follows:

Tuesday: Normal hours

Wednesday: Last class at 4:30 (Party at 7:00)

Thursday: 9 – 11 Class at 9:30

Friday: Closed

Weekend: Normal hours

Warm up: 2 rounds: 200 meter run / 12 pushups / 12 lunges

3 Rounds for time:

800 meter run

30 Pullups

5 Wall climbs

30 Air squats

5 Wall climbs

WOD Friday March 20th

It’s time to get ready for the Havoc Games! Grab a partner and start training!

Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15

1. Every 3 minutes for 18 minutes:

1 Deadlift

2 Power cleans

1 Deadlift

Last week of this. You should be moving up in weights.

2. For time:

5 Rope climbs

1 Wall climb

4 Rope climbs

2 Wall climbs

3 Rope climbs

3 Wall climbs

2 Rope climbs

4 Wall climbs

1 Rope climb

5 Wall climb

WOD Thursday January 18th

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 

Warm up: 25 Kettlebell Figure 8’s

1. 2 Rounds of:

30 Sec Max AirBike 30 sec Max Kettlebell Swings

Rest 1 minute

20 Sec Max AirBike 40 Sec Max Kettlebell Swings

Rest 1 minute

10 Sec Max AirBike 50 Sec Max Kettlebell Swings

Rest 1 minute

2. As many Rounds as possible in 12 minutes:

2 Wall Climbs

10 Lateral barbell jumps

2 Thrusters

10 Lateral barbell jumps

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 Sets (13:30 total minutes):

Strict Press: 3, 3, 3

Increase weight

Push Press: 3, 3, 3

Increase weight

Jerk: 3, 3, 3

2. As many Rounds as possible in 16 minutes:

4 Hang Cleans (Squat!)

20 Double Unders

4 Pistols Per Leg

20 Double Unders

4 Wall Climbs