Category Archives: Workout of the Day

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 25 Eva Run 800 meters 2Continue reading “WOD Monday September 20th”

Warm up of your choice 1. 150lb 40 yard sled sprint x 4  rest as needed between efforts 2. Three rounds, 9-6-and 3 reps, for time of: 165 pound barbell Thrusters Muscle-Up

Warm up # 15 1. Snatch: 1,1,1,1,1 2. 10 rounds for time of: 5 pushups 10 sit ups 15 air squats The Havoc Marines are moving on to bigger and better things. I want to thank you guys for always bringing your best to the gym, and creating an atmosphere of intensity and positivity. GoodContinue reading “WOD Thursday September 16th”

Warm up # 17 “One Seven Seven Five” 4rds for time (cause its a 4 thing) 11 double unders 10 chest to bar pullups 1 400m Sprint 7 burpee clusters 95# 7 sand bag shoulders, each side 5 panels farmers walk (50 feet), 70# each hand

Warm up # 1 1. Weighted pushup x 5,5,3,3,10  2. 3 rounds for time of: 185lb power clean x 5 30″ Box jump x 10

Warm up # 18 “Victor” For Time: 135 lb thruster x9 2 pood swings x 13 x 4 rounds Ring Dips x 9 Burpee pullups x 13 x 4 rounds

Warm up of your choice (Thank Steve for this one) “Dan” 21,15,9 95lb Thrusters Handstand pushups

Warm up # 12 1. Strict press:5,5,3,3,15 2. “Friane” 21,15,9 225 Deadlift Pullups

REMINDER!!! THE FIGHT GONE BAD FUNDRAISER IS ON THE 25th OF SEPTEMBER. MAKE SURE YOU SET UP YOUR FUNDRAISER PAGE. CLICK ON THE TAB ABOVE FOR DETAILS. Warm up # 8 10,9,8,7,6,5,4,3,2,1 225 Back squat Burpees

Warm up # 4  Test 1: Bench Press 1 rep followed by max set of Pull-ups      Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete – all theContinue reading “WOD Tuesday September 7th”