WOD Wednesday October 31st

Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win.

Warm up: Get ready to lift weights

10 Rounds for time of:

300 Meter row

1 Clean + 1 hang power clean + 2 Front squats (Unbroken)

Start @ kinda heavy and go up in weight every 2 rounds. 4 total weight changes.

The goal is to end at a weight that you think you might fail at. (but make it)

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs

 

WOD Wednesday July 4th

Warm up: Group warm up

JOHNSONMichael E. JohnsonU.S. Marine 1st Lt. Michael E. Johnson, 25, of the 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died Sept. 8, 2009, while supporting combat operations in Kunar Province, Afghanistan.

He is survived by his wife, Durinda.

First posted July 9, 2010

  • 245-lb. deadlifts, 9 reps
  • 8 muscle-ups
  • 155-lb. squat cleans, 9 reps
Complete as many rounds as possible in 20 minutes

WOD Friday January 12th

6 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 20 Jumping Jacks

1. As many Reps as possible in 10 minutes:

Increase each movement by one rep each round,

1st round: 1 Hand Release Push up + 1 Burpee + 1 Air Squat + 1 Sit up

2nd round: 2 Hand Release Push ups + 2 Burpees + 2 Air Squats + 2 Sit ups

3rd round would be 3 of each. Then 4th Round 4 of each. so on and so on until the 10 minutes is up.

2. For Time:

10, 8, 6, 4, 2

Clean @ Bodyweight (Full Squat!)

Chest to Bar Pull ups

 

WOD Wednesday January 10th

8 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 1000 Meter Row

“Wes”

For Time:

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

  • 5 Strict pull-ups
  • 4 Burpee box jumps @ 24 / 20
  • 3 Cleans @ 185 / 130

Then, run 800 meters with a 25-lb. plate

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
First posted April 15, 2017

WOD Wednesday January 3rd

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up:  500 Meter Row, 20 Mountain Climbers, 10 Ring Rows

5 Rounds for Time:

1 Snatch + 2 Overhead Squats

15 Pullups

2 Reps of 1 Clean + 2 Lunges Per Leg

10 Glute Ham Sit ups

3 Rope Climbs (If that is too many, do less per round)

5 Box Jumps

*full clean and full snatch. Same weight for both movements

WOD Thursday December 7th

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: 45 sec Bottom of Squat hold, 5 Jumping Pull ups

1. Every 30 seconds for 5 minutes:

1 Hang Clean (Treat this as a warm up, not too heavy, focus on pulling elbows high and speed under the bar)

1 minute of rest to add weight

Then, Every minute on the minute for 10 minutes:

1 Clean (Increase each set to a Heavy Clean)

2. 6 Rounds NOT for Time:

4 per arm Step up Press w/ Kettlebell or Dumbbell

4 Floor Wipers w/ Barbell (3 Count = 1 Floor Wiper)

100 FT Sled Drag