The gym is open from 3 pm- 8 pm today! See you then! Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1 minute Squat hold, 10 Back Extensions, 10 Sit ups 1. Every 3 minutes one set of Front Squats: (15 minutesContinue reading “WOD Monday January 1st”
Tag Archives: burpee
WOD Tuesday December 12th
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: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty BarContinue reading “WOD Tuesday December 12th”
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 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 Wednesday November 22nd
Warm up: Move around for 2 minutes, then grab an empty bar and move some more. Every minute on the minute for 20 minutes: Minute 1: 1 Power clean or power snatch Minute 2: 2 Power cleans or power snatches Minute 3: 3 Power cleans or power snatches Minute 4: 4 Power cleans or powerContinue reading “WOD Wednesday November 22nd”
WOD Thursday November 16th
Warm up: Hang Muscle Clean / Push press / Hang Power Clean / Split Jerk x 8, 6, 4, 2 15 minutes to work up to a max power clean and jerk 2. 3 Rounds for time of: 15 Bar facing burpees 15 Power cleans @ 50% – 60% of your max weight from partContinue reading “WOD Thursday November 16th”
WOD Friday November 10th
Warm up: X walk x 10 steps in each diresction / High skip x 100′ / Tuck jump x 10 Deadlift: 1 Rep max 2. For time: 20 Power snatches @ 60-70% of your max Power snatch 20 Burpees
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 Friday October 20th
Warm up: X walk x 10 steps each direction / 15 Glute ham sit ups / 15 Glute ham raise Deadlift: 5 x 3 @ 85% 2. 10 Rounds for time of: 5 Burpees 5 Dumbell thrusters
WOD Friday October 13th
Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”
CrossFit Havoc 