INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Wednesday April 5th”
Tag Archives: Workout of the Day
WOD Tuesday April 4th
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Tuesday April 4th”
Weightlifting April 3rd, 5th, 7th
Monday: Snatch: Triples every 3 minutes for 15 minutes 2. Block power snatch x 2 x 6 (every 3 minutes) 3. Back squat: 3 x 8 4. Single leg butt plank x 2 minutes each side Wednesday: Clean and jerk: Triples every 3 minutes for 15 minutes 2. Hang power clean x 2 x 6Continue reading “Weightlifting April 3rd, 5th, 7th”
WOD Monday April 3rd
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Monday April 3rd”
WOD Friday March 31st
Warm up: @ rounds – 200 meter run / 10 ghr / 10 ghsu Deadlift: 2 reps every 2 minutes for 12 minutes 2. For time: 8 Wall climbs 100′ of lunges 6 Wall climbs 100′ of lunges 4 Wall climbs 100′ of lunges 2 Wall climbs 100′ of lunges
WOD Thursday March 30th
Warm up: Yes Every minute on the minute for 30 minutes: Minute 1: Snatch x 1 Minute 2: Row or bike for 5 – 15 Calories Minute 3: Muscle ups or pullups x the right number
WOD Wednesday March 29th
Warm up: 3 rounds: 100′ side shuffle / 10 Pushups Strict press: 5,5,3,3,3,3 2. For time: 20 Burpees 20 Power cleans @ Bodyweight 20 Burpees 20 Jerks @ Bodyweight
WOD Tuesday March 28th
Warm up: 400 meter run / 20 sit ups / 10 Pullups SISSON U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survivedContinue reading “WOD Tuesday March 28th”
Weightlifting March 27th, 29th, 31st
Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. ComeContinue reading “Weightlifting March 27th, 29th, 31st”
WOD Monday March 27th
Warm up: 100′ high skip / 100′ back pedal / 15 Glute ham raise / 15 Glute ham sit up Every minute on the minute for 20 minutes: 1 Front squat for the first 10 minutes Add some weight 1 Back squat for the second 10 minutes 2. 3 Rounds of: Ring pushups x 30Continue reading “WOD Monday March 27th”
CrossFit Havoc 