WOD Friday December 15th

The last class today is at 5pm. So the gym closes at 6pm.

Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House. 

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 2 Rounds: 30 sec plank, 5 Push ups

1. Every 90 Seconds for 8 Sets (12 minutes):

2 Bench Press (sets across at a moderately heavy weight)

2. 2 Rounds For Time:

20 Handstand Push ups

40 Sit ups

20 Overhead Squats

40 Kettlebell swings

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WOD Thursday December 14th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is this 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: Work on Split Jerk Technique

1. Every 90 Seconds for 8 Sets (12 total minutes):

2 Jerks

2. Find a max of one or more of the following:

Max Broad Jump

Max Box Jump

Max Weight Turkish Get up

Max Handstand Walk

Max Strict Handstand Push ups

WOD Wednesday December 13th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is this 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: 10 strict Toes to bar, 15 Good Mornings, 20 Single leg Hip Bridge

For Time:

Buy in: 800 Meter Run

Then: 3, 6, 9, 12, 15, 18

Deadlift

Glute Ham Sit up

Hand Release Clapping Push up

Buy out: 80 Double Unders

WOD Tuesday December 12th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is this 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: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty Bar Power Clean

Every minute on the minute for 16 minutes:

1st minute: 1 Power Snatch + 1-3 Muscle ups

2nd minute: 10 Wallballs + 5 Burpees

Rest 2 minutes Then:

Every minute on the minute for 16 minutes:

1st minute: 1 Power Clean + 3-5 Box Jumps

2nd minute: 100 Meter Row + 5 Burpees

16 YEARS!!

WOD Monday December 11th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is this 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: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups

1. Every 3 minutes for 5 sets:

5 Back squats

*Increase weight as you go

2. As many Rounds as possible in 10 minutes:

5 Front Squats

5 Push Press

5 Strict Pull ups

 

 

 

WOD Friday December 8th

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: 5 Bench Push ups, 20 Mountain Climbers

1. Every minute on the minute for 14 minutes:

1st: Muscle ups OR Strict Pull ups  (Choose Right #)

2nd: 3 Dumbbell Bench Press

2. For Time:

20 Toes to Bar

40 Taters

60 Calorie Row

40 Wallballs

20 Toes to Bar

WOD Thursday December 7th

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 Bottom of Squat hold, 5 Jumping Pull ups

1. Every 30 seconds for 5 minutes:

1 Hang Clean (Treat this as a warm up, not too heavy, focus on pulling elbows high and speed under the bar)

1 minute of rest to add weight

Then, Every minute on the minute for 10 minutes:

1 Clean (Increase each set to a Heavy Clean)

2. 6 Rounds NOT for Time:

4 per arm Step up Press w/ Kettlebell or Dumbbell

4 Floor Wipers w/ Barbell (3 Count = 1 Floor Wiper)

100 FT Sled Drag

 

 

WOD Wednesday December 6th

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: 1000 Meter Row

For Time:

600 Meter Run

60 Pull ups

60 Box Jumps

400 Meter Run

40 Hang Power Snatch

40 Glute Ham Sit ups

200 Meter Run

20 Barbell Lunges Per Leg

20 Handstand Push ups

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

WOD Monday December 4th

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: 500 Meter Row, Then: 15 Glute Ham Raise, 20 Air Squats, 15 Sit ups

1. Every 3 minutes one set of Back Squats: (15 minutes total)

9, 7, 5, 3, 1

*Start your set of 10 between 60-70% of your max and work up in weight

2. For Time:

10, 20, 30

Burpees

Kettlebell Swings