Tag Archives: Jerk

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 January 5th

Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m.! Tonight is the first Stretch & Flex Class w/ Alicia! Come check it out at 7:00 p.m.! Warm up: 500 Meter Row, Then 2 Rounds: 5Continue reading “WOD Thursday January 5th”

WOD Tuesday December 20th

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: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 8 x 3 (8 setsContinue reading “WOD Tuesday December 20th”

WOD Tuesday December 13th

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: 400 Meter Run, Then 2 Rounds of: 30 Sec Handstand Hold, 10 Jumping Lunges Jerks: 4, 4,Continue reading “WOD Tuesday December 13th”

WOD Wednesday November 23rd

Yo, The gym is open for 9 am only on Thursday, and Afternoon classes only on Friday. The Havoc Games Competition is December 3rd! Get a partner and get signed up! Registration ends November 24th! Click Poster to register! Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees For time: 500 meterContinue reading “WOD Wednesday November 23rd”

Weightlifting: November 21st, 23rd, 25th

Monday: Snatch: 3,3,3,3 2. Hang power snatch: 6,6,6 3. Pause overhead squat 3,3,3,3 @ 82% 4. Weighted sit ups: 2 x 25 Wednesday:  Clean: 3,3,3,3 2. Hang power clean: 3,3,3,3 3. Jerk: 3,3,3,3 4. Weighted back extensions x 3 x 10 Pretty heavy Friday: Every minute on the minute for 30 minutes: Minute 1: Snatch xContinue reading “Weightlifting: November 21st, 23rd, 25th”

Weightlifting November 7th, 9th, 11th

Monday: Power Snatch + Snatch: up to max for the day – Then 85% of complex x 3 back off efforts 2. Drop snatch + Heaving snatch balance x 5 @ 65% of complex max for the day 3. Pause overhead squat x 5 x 3 @ 75% 4. Leg raises x 4 x 10Continue reading “Weightlifting November 7th, 9th, 11th”

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”

Weightlifting October 24th, 26th, 28th

Monday Power snatch + Snatch x 6 (start sets @ 80% of power snatch) 2. Power clean + Front squat + Jerk + Jerk x 6 (start sets @ 80% of power clean) 3. Back squat: 5 x 1 @ 90% Wednesday Hang snatch + Snatch x 8 ( start sets @ 80% of HangContinue reading “Weightlifting October 24th, 26th, 28th”