Tag Archives: Deadlift

WOD Friday January 18th

Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  Warm up: Empty Bar Clean and Jerk Work 1. Every 2 minutes for 8 sets: 1 Clean + 1 Hang CleanContinue reading “WOD Friday January 18th”

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  WarmContinue reading “WOD Monday January 15th”

WOD Thursday January 11th

7 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Good Mornings, 10 Single leg hip bridge, 10 Sit ups 1. Every minute on the minute for 14 minutes: 1st minute: 2 Deadlifts (Increase weight as you go) 2nd minute: Glute-ham SitContinue reading “WOD Thursday January 11th”

WOD Wednesday December 20th

Holiday Hours: Closed Sunday and Monday, Tuesday Open from 3:00 p.m. – 8:00 p.m. 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: 10 Good Mornings, 10 Empty Bar Clean and Jerks “Ho Ho Oh No” Every minuteContinue reading “WOD Wednesday December 20th”

WOD Wednesday December 13th

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 strict Toes to bar, 15 Good Mornings, 20 Single leg Hip Bridge ForContinue reading “WOD Wednesday December 13th”

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 Friday November 24th

Don’t forget gym is only open from 1 – 7, classes at 4, 5, and 6. Warm up: Bear crawl x 100 feet / Banded X walk x 10 steps in each direction / Glute ham raise x 15 Banded deadlift x 2 every 2 minutes for 12 minutes 2. 8 rounds for time of: BottomsContinue reading “WOD Friday November 24th”

WOD Friday November 17th

Warm up: Banded X walk x 10 steps in each direction / Back extension x 12 / Swimming frog x 12 Every 3 minutes for 15 minutes: Banded Deadlift x 3 2. 15 Rounds for time: 3 Deadlifts @ 275 / 183 (unbroken sets every time or use less weight) 2 Muscle ups 100 meterContinue reading “WOD Friday November 17th”