WOD Saturday March 21st

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoever needs it. Thanks for understanding guys. If you know someone who is a member and not on Facebook please let them know. Thanks.

For time:

20 Air squats

19 Sit ups

18 Pushups

17 Burpees

16 Air squats

15 Sit ups

14 Pushups

13 Burpees

12 Air squats

11 Sit ups

10 Pushups

9 Burpees

8 Air squats

7 Sit ups

6 Pushups

5 Burpees

4 Air squats

3 Sit ups

2 Pushups

1 Burpee

Post on the “Havoc Crew” on Facebook how you did on the workout.

WOD Tuesday February 18th

Warm up: 400 meter run / 20 sit ups / 20 pushups

“The Test Version 2”:

Every 90 seconds 12 minutes ( 8 sets )

30 Seconds max calorie row

30 seconds max burpees over the rower

You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.

Results:

Row:

40 Calories or less – level 1

41 – 55 Calories – level 2

56 – 70 Calories – level 3

71 – 85 Calories – level 4

86+ Calories – level 5

( females subtract 10 cals per section)

Burpees:

Same Numbers as above for both sexes.

The score is the level from both sections combined.

* Level 10 is the best…

2. Every minute on the minute for 12 minutes:

odds: GHD situps x X

evens: KB swings x X