WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10

  1. Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks)

2. For time:

50 Double unders

10 Overhead Squats

40 Wallballs

8 Hang Snatches

30 Double unders

6 Overhead squats

20 Wallballs

4 Hang Snatches

10 Double unders

2 Overhead squats

*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.

WOD Wednesday March 18th

It’s time to get ready for the Havoc Games! Grab a partner and start training!

Warm up: 2 Rounds of: Air squats x 12 / pullups x 6 / Box step ups x 3 each leg

For time:

10 Thrusters @ 115 / 83

10 Pullups

8 Thrusters @ 135 / 93

12 Pullups

6 Thrusters @ 155 / 103

14 Pullups

4 Thrusters @ 175 / 113

16 Pullups

2 Thrusters @ 195 / 123

18 Pullups

directly into:

18 Box jump overs

2 Jerks @ 195 / 123

16 Box jump overs

4 Jerks @ 175 / 113

14 Box jump overs

6 Jerks @ 155 / 103

12 Box jump overs

8 Jerks @ 135 / 93

10 Box jump overs

10 Jerks @ 115 / 83

WOD Thursday December 12th

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 are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 3 rounds – 30 second plank / 12 lunges

  1. Every 90 seconds for 10 sets:

2 Push presses + 2 Jerks

2. For time:

15 Power cleans @ 135 / 93

20 Pullups

15 Power cleans @ 225 / 153

20 Pullups

WOD Tuesday October 30th

Warm up: Bear crawl x 200 ft

  1. Every 90 seconds for 12 sets:

Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)

Evens: Strict press x 3 + Push press x 2 + Jerk x 1

2. 3 Rounds for time of:

50 Kettlebell swings ( not too heavy )

25 Banded sit ups

The Strength world lost a legend today. If you didn’t know who KK was, watch these videos.

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