WOD Tuesday March 3rd

Warm up: Plate pump x 20 reps / 1 minute of jump rope Every 2:30 for 6 sets: The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 ) 2. For time: 25 GHD SitContinue reading “WOD Tuesday March 3rd”

WODMonday February 17th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raise Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minute for 4 minutes: 4 reps Rest 2 minutes Every minute on the minute for 4 minutes: 3 reps RestContinue reading “WODMonday February 17th”

WOD Wednesday January 15th

Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: TheContinue reading “WOD Wednesday January 15th”

WOD Monday December 9th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Monday December 9th”

WOD Tuesday November 5th

Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats Press: 5 x 2 @ 90% 2. Bench press: 5 x 5 @ 80% 3. 5 Rounds for time of: 20 Air squats 5 Thrusters @ 115 / 83 20 Double unders 5 Thrusters @ 135 / 93 * Guys,Continue reading “WOD Tuesday November 5th”

WOD Monday October 21st

Warm up: Bike, row or run for 2 minutes /  then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders  

WOD Tuesday October 23rd

Warm up: Snatch stuff Try and do these sets on the minute or so Heaving snatch balance x 4 sets of 2 2. Drop snatch x 3 sets of 2 3. Heaving snatch balance x 2 sets of 2 4. Drop snatch x 1 set of 2 5. Hang snatch x 10 singles 6. WipeContinue reading “WOD Tuesday October 23rd”