Category Archives: Workout of the Day

The Havoc Games 2019 will be on March 30th! Co-Ed Teams of Two. Beginner. Scaled. Intermediate. RX. Masters Beginner 35+. Masters Scaled 35+. Masters Intermediate 35+. Masters RX 35+. Be on the lookout for Early Registration Pricing Coming Soon! Warm up: PVC pull Through, Bottom of Squat hold, Empty bar Overhead Squats 1. Every 2:30 forContinue reading “WOD Monday December 10th”

HERO WOD SATURDAY IS BACK!!! See you at 9:30 a.m.! “DORK” 6 rounds for time:   60 double-unders 30 kettlebell swings @ 53 / 35 15 burpees   Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six andContinue reading “HERO WOD Saturday December 8th!”

The Havoc Games 2019 will be on March 30th! Co-Ed Teams of Two. Beginner. Scaled. Intermediate. RX. Masters Beginner 35+. Masters Scaled 35+. Masters Intermediate 35+. Masters RX 35+. Be on the lookout for Early Registration Pricing Coming Soon! Warm up: 2 Rounds: 10 Push ups, 10 Good Mornings 1. Every minute for 16 minutes: (alternating Sets)Continue reading “WOD Friday December 7th”

The Havoc Games 2019 will be on March 30th! Co-Ed Teams of Two. Beginner. Scaled. Intermediate. RX. Masters Beginner 35+. Masters Scaled 35+. Masters Intermediate 35+. Masters RX 35+. Be on the lookout for Early Registration Pricing Coming Soon! Warm up: Clean and Jerk Drills 1. Every 90 Seconds for 10 Sets: 1 Power Clean +Continue reading “WOD Thursday December 6th”

The Havoc Games 2019 will be on March 30th! Co-Ed Teams of Two. Beginner. Scaled. Intermediate. RX. Masters Beginner 35+. Masters Scaled 35+. Masters Intermediate 35+. Masters RX 35+. Be on the lookout for Early Registration Pricing Coming Soon! Warm up: 2 minute Bike or Row, 10 Back Extensions, 10 GHD Sit ups For Time: 3Continue reading “WOD Wednesday December 5th”

Warm up: 50 FT Bear Crawl, 50 FT Crab Walk 1. Every 2 minutes for 16 minutes, 4 sets each (switch each set): 1st: Handstand Hold/Handstand Push up/Handstand Walk 2nd: Weighted Pull ups/Strict Pull ups 2. For Time: 100 Double Unders 50 Burpees 100 Double Unders

Warm up: 10 Air squats, 10 duck walk steps, 10 Kang squats 1. Every 3 minutes for 5 sets: 5 Front Squats 2. 2 Rounds for time: 15 Muscle ups 15 Power Snatches  

THE LAST CLASS OF THE DAY WILL BE 4:00 P.M. as we will be setting up for The Fittest 2018 Comp! The Fittest 2018 is this Saturday!  Click for all the info. Volunteers please show up at 7:45 a.m. at the latest as we will kick off right at 8:00 a.m. Warm up: 10 Glute HamContinue reading “WOD Friday November 30th”

The Fittest 2018 is this Saturday!  Click for all the info. Volunteers please show up at 7:45 a.m. at the latest as we will kick off right at 8:00 a.m. Warm up: 20 Mountain Climbers, 10 Burpees For Time: 100 Kettlebell Swings 100 Lateral Bench Jumps 100 Empty Bar Strict Press 100 Walking Lunges 100 SitContinue reading “WOD Thursday November 29th”

Warm up: 1000 Meter Row 1. Dumbbell Bench Press: 5 sets of 5 reps Increase weight as you go. 2. For Time: 20, 15, 10, 5 Overhead Squats Toes-to-bar or Toes-to-rings