Tag Archives: Double under

WOD Monday January 16th

Click to see what is New for 2017! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3Continue reading “WOD Monday January 16th”

WOD Thursday October 29th

Warm up: 400 Meter Run: Then 2 Rounds: 5 Kipping Pull ups, 5 V ups, 5 Supermans Max set of: Strict Pull ups 2. 20 minutes to find a max: Clean 3. For Time: 25, 20, 15, 10, 5 of Wallballs 50, 40, 30, 20, 10 of Double Unders

WOD Wednesday December 21st

GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week.  Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats 20Continue reading “WOD Wednesday December 21st”

WOD Wednesday December 14th

INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is this Saturday! December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20. Warm up: 500 Meter Row, Then 2 Rounds: 8 Push ups, 16 Mountain Climbers Every minute on theContinue reading “WOD Wednesday December 14th”

WOD Friday December 9th

INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”

WOD Thursday December 1st

This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)

WOD Tuesday November 8th

This Saturday @ 7:45 a.m. Roll With Jenna. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: Run 400 meters / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Double unders try toContinue reading “WOD Tuesday November 8th”

WOD Tuesday November 1st

The Havoc Games Competition is December 3rd! Get a partner and get signed up!  Registration ends November 24th! Click Poster to register! Warm up: Row for 2 minutes / Empty bar work for 5 minutes Every minute on the minute for 36 minutes: 16 minutes: Odds: Row cal (about 30 sec) Evens: Power snatch x 1Continue reading “WOD Tuesday November 1st”

WOD Thursday October 27th

Halloween Partner WOD this Sunday! Wear your best costume!!  The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Click Poster to register! Warm up: 800 Meter Run “Annie” 50, 40, 30, 20, 10 Jump Rope Sit ups 2. “Grace” 30 Clean and Jerks