Wallball – Page 10 – CrossFit Havoc

WOD Tuesday June 28th

Warm up: 2 rounds of – 30 seconds of Handstand or plank hold / 10 glute ham sit ups Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks) 2. For time: 100 Wallballs 100 Double leg mountain climbers *Partition reps as needed

WOD Tuesday June 14th

This Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (The gym will be closed this weekend to host this event.) Warm up: Banded rig row x 20 / Banded good morning x 20 / Single arm press with band x 15 per arm Push press + Jerk: 5 x 3Continue reading “WOD Tuesday June 14th”

WOD Thursday April 28th

Warm up: 1 minute of kettlebell stuff / 1 minute of of plank / 15 ring rows Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. 2 Rounds for time of: 60 Double unders 40 Power wallballs 20 Power Cleans @ kinda heavy

WOD Monday April 11th

Warm up #1 Back squat: 3,3,3,3,3 @ 80 – 85% 2. On a 10 minute clock: 1500 meter row buy in Followed by as many rounds and reps as possible of 50 Wall balls 25 Box jumps

WOD Monday April 4th

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Get some extra help on improving your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members.Continue reading “WOD Monday April 4th”

WOD Wednesday March 30th

Get Ready for The Havoc Games “Gym Olympics” !!! April 9th! 12 pm! Warm up: 500 meter row, 10 Pendlay Rows, 10 Glute Ham Raise Every minute on the minute for 6 minutes 1 Deadlift @ 85-95% 2. For Time: Accumulate all of the below items in the quickest time possible, including any penalty’s. Accumulate 3 minutes of ButtContinue reading “WOD Wednesday March 30th”

WOD Tuesday March 15th

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. Warm up: 1000 Meter Row “Kelly” 5 Rounds for time of: 400 meterContinue reading “WOD Tuesday March 15th”

WOD Friday March 4th

Tonight Open Workout at 7 p.m. Class! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th! Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10Continue reading “WOD Friday March 4th”

WOD Friday February 26th

Get signed up for the Open! We will do the workouts on Saturdays at 11:30 a.m. Sign up now! Make sure to choose “CrossFit Havoc” as your affiliate. Warm up: 800 Meter Row For Time: 400 Meter Run 40 Toes-to-Bar 40 Power Wallballs 400 Meter Run 40 Ball Slams 40 1-Legged Burpees (20 per leg) 400 MeterContinue reading “WOD Friday February 26th”

WOD Wednesday February 17th

Warm up: Shuttle jog 50′ x 4 / 10 Burpees / Shuttle run 50′ x 4 / Empty barbell work x at least 3 minutes For time: 40 Wallballs 1 Clean and jerk @ Heavy 40 Pullups 1 Clean and jerk @ Heavy 30 Wallballs 1 Clean and jerk @ Heavy 30 Pullups 1 CleanContinue reading “WOD Wednesday February 17th”