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”
Tag Archives: bench press
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 secContinue reading “WOD Friday December 15th”
WOD Friday December 1st
FYI: The Gym is open from 9-12 on Saturday! 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: 10 Air Squats, 10Continue reading “WOD Friday December 1st”
WOD Tuesday November 7th
Warm up: 3 rounds of 6 pushups / 6 mountain climbers / 6 bench sit ups Bench Press: 1 rep max 2. For time: 10 Strict press 15 Push press 20 Jerks 1000 meter row 5 Strict press 10 Push press 15 Jerks 500 meter row
WOD Tuesday October 24th
Warm up: 10 pushups / 20 mountian climbers / 15 bench dips Bench Press: 5 x 2 @ 90% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round **Continue reading “WOD Tuesday October 24th”
WOD Tuesday October 17th
Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups
WOD Tuesday October 9th
Warm up: 2 rounds of 1 minute of jump rope / 30 second plank Bench Press: 5 x 3 @85% 2. 3 Rounds for time of: 30 Ball slams 15 Box jumps
WOD Tuesday October 3rd
Warm up: 2 rounds of: Pushups x 12 / lateral bench jumps x 12 Bench Press 5 x 3 @ 80% 2. For time: Havoc loop run (1200 meters) 50 sit ups 25 Shoulder to overhead @ 135 / 93
WOD Friday September 8th
Info: The gym will be open until 2:00 p.m. today. And Closed on Saturday and Sunday. Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Power Clean & Jerk 2nd minute: 1 Bench Press 2. For Time: 500 Meter Row 50 Power Wallballs
WOD Friday September 1st
The Gym is closed this Saturday! We will be at The Tampa Bay Games! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 500 Meter Row or 400 Meter Run,Continue reading “WOD Friday September 1st”
CrossFit Havoc 