Saturday December 14th Naughty or Nice Event

WOD Friday December 13th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 200 meter run / 10 Kang squats / 15 RDL’s empty barbell

  1. Every 3 minutes for 5 sets:

4 Deadlifts + 15 / 10 calories on a thing

2. Wipe the chalk off of the handles of the thing

3. For time:

60 Burpees

* At the top of every minute do 3 kneeling squat jumps

WOD Thursday December 12th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 3 rounds – 30 second plank / 12 lunges

  1. Every 90 seconds for 10 sets:

2 Push presses + 2 Jerks

2. For time:

15 Power cleans @ 135 / 93

20 Pullups

15 Power cleans @ 225 / 153

20 Pullups

WOD Wednesday December 11th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 30 jumping jacks / 15 Back extensions / 15 sit ups

For time:

30 Ring dips

300 meter run

30 Devil presses

300 meter run

30 Toes to bar

300 meter run

30 Dumbbell thrusters

300 meter run

 

WOD Tuesday December 10th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 2 minutes on a thing. Empty barbell work.

 

  1. Every 30 seconds for 5 minutes: 1 power snatch

Rest 1 minute

Every minute on the minute for 10 minutes: 1 power snatch

2. As many rounds as possible in 5 minutes of:

5 Wallballs

5 Box jumps

5 Kettlebell Swings (Heavy)

Rest 2 minutes

As many rounds as possible in 5 minutes of:

5 Handstand push ups or 8 push ups

5 Pistols per leg or 8 Air squats

WOD Monday December 9th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 400 meter run / 15 Banded good mornings / 20 Air squats

  1. Every minute for 10 minutes: 1 Front squat + 10 Burpees

2. 3 Rounds for time of:

10 Overhead lunges 75 / 53

20 Pushpress 75 / 53

30 Double unders

 

Hero Workout Saturday December 7th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 400 meter run / empty barbell overhead squats x 10 / Sit ups x 20

“Pearl”

For time:

20 Muscle ups

20 Overhead squats @ 135

30 Glute ham sit ups

30 Chest to bar pullups

40 Box jumps 30″ box

40 one leg burpees (alternating 20 for each leg)

WOD Thursday December 5th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 10 pushups / 20 sit ups / 30 jumping jacks

  1. 5 rounds of:

Weighted pushups x max reps @ 45 / 25 lbs in 30 seconds – rest 1 minute between rounds

2. 5 Rounds of:

L sit hang or parallette hold x 30 seconds – rest 1 minute between rounds

3. 5 Rounds for time of:

200 meter row

8 Thrusters @ 35 / 25 lb dumbbells