WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 5 sets:
  2. 3 second paused front squat: x 2 reps ( 70% of max )

    Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 2 reps ( 85% of max )

3. For time using one kettlebell:

20 Sumo deadlift highpulls

30 Swings

40 Pushups with hands on ball of Bell

30 Swings

20 Sumo deadlift highpulls

Summer is hot. 

 

WOD Thursday January 18th

Nutrition Challenge Meeting this Sunday!!

Cost for the Challenge is $20! 

Schedule:

8:15-9:00 AM – Weight and Measurements

9:00 -10:00 AM – Listen and Learn about the Challenge

10:00 – 11:00 AM – Workout 

Warm up: 25 Kettlebell Figure 8’s

1. 2 Rounds of:

30 Sec Max AirBike 30 sec Max Kettlebell Swings

Rest 1 minute

20 Sec Max AirBike 40 Sec Max Kettlebell Swings

Rest 1 minute

10 Sec Max AirBike 50 Sec Max Kettlebell Swings

Rest 1 minute

2. As many Rounds as possible in 12 minutes:

2 Wall Climbs

10 Lateral barbell jumps

2 Thrusters

10 Lateral barbell jumps

WOD Friday December 15th

The last class today is at 5pm. So the gym closes at 6pm.

Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House. 

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 2 Rounds: 30 sec plank, 5 Push ups

1. Every 90 Seconds for 8 Sets (12 minutes):

2 Bench Press (sets across at a moderately heavy weight)

2. 2 Rounds For Time:

20 Handstand Push ups

40 Sit ups

20 Overhead Squats

40 Kettlebell swings

WOD Monday December 4th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is 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: 500 Meter Row, Then: 15 Glute Ham Raise, 20 Air Squats, 15 Sit ups

1. Every 3 minutes one set of Back Squats: (15 minutes total)

9, 7, 5, 3, 1

*Start your set of 10 between 60-70% of your max and work up in weight

2. For Time:

10, 20, 30

Burpees

Kettlebell Swings

WOD Tuesday November 28th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!

Havoc Holiday Party is 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: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows

1. Every 90 Seconds for 9 Total Sets (13:30 total minutes):

Strict Press: 5, 5, 5

Increase weight

Push Press: 5, 5, 5

Increase weight

Jerk: 5, 5, 5

2. For Time:

Havoc Loop Run

50 Kettlebell Swings

50 Walking Lunges

50 Ball Slams