Tag Archives: Back squat

WOD Friday January 5th

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 30 seconds of plank hold, 10 Push ups, 10 Double legged mountain climbers 1. Bench Press: 5, 4, 3, 2, 1 *Increase weight as you go 2. As many Rounds as possible in 20 minutes:Continue reading “WOD Friday January 5th”

WOD Tuesday December 26th

The Gym is open from 3:00 p.m. – 8:00 p.m. today! See you then!! SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Air Squats, 10 Glute Ham Raise, 10 SingleContinue reading “WOD Tuesday December 26th”

WOD Monday December 18th

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: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Back squats *Increase weight as you go 2. 3 RoundsContinue reading “WOD Monday December 18th”

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 3Continue reading “WOD Monday December 11th”

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. EveryContinue reading “WOD Monday December 4th”

WOD Monday November 27th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games is coming January 27th! Click for more info!    Warm up: 500 Meter Row, Then: 15 Back Extensions, 20 Walking Lunges, 15 Sit ups 1. Every 3 minutes one set of Back Squats: (15 minutes total) 10, 8, 6, 4, 2 *Start yourContinue reading “WOD Monday November 27th”

WOD Thursday November 9th

Warm up: 2 minutes of row or bike / Banded good mornings x 15 Back Squat: 35 minutes to find 1 rep max 2. 3 rounds of 1 minute max effort Airdyne or row: Rest 3 minutes between each round. If you don’t need 3 full minutes of rest you are either a robot orContinue reading “WOD Thursday November 9th”

WOD Monday November 6th

Yo. Are you old? Wanna workout against other old people? Sign up then. Here you go: CLICK ME Warm up: 200 meter run / 30 KB figure 8’s / good mornings x 15 Back Squat: 5 x 2 @ 85% 2. Every minute on the minute for 24 minutes: Minute 1: Power clean + Hang cleanContinue reading “WOD Monday November 6th”