Tag Archives: Front squat

WOD Monday January 1st

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”

WOD Monday December 11th

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: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3Continue reading “WOD Monday December 11th”

WOD Monday November 13th

Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build) 2. For time: 3 Rounds of 12 Thrusters @ 75 lbs 12 Pullups then 3 RoundsContinue reading “WOD Monday November 13th”

WOD Wednesday October 11th

Warm up: 5 minutes of empty bar work Every 90 seconds: 1 Power clean + 5 front squats + 1 jerk 1 Power clean + 4 front squats + 2 jerks 1 Power clean + 3 front squats + 3 jerks 1 Power clean + 2 front squats + 4 jerks 1 Power clean +Continue reading “WOD Wednesday October 11th”

WOD Monday September 18th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. 4 Rounds For Time: 5 Front Rack Barbell Lunges per leg (10 total) 10 Toes to Bar 20 Air Squats

WOD Wednesday August 30th

Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)

WOD Monday August 21st

Warm up: 400 Meter Run, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 *Increase weight to 1 rep then decrease weight to 5 reps 2. For Time: 30 Muscle Ups OR For Time: 50 Pull ups 50 Dips (Ring or Dip Bars)Continue reading “WOD Monday August 21st”