WOD Wednesday January 17th

LAST DAY TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

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: 400 Meter Run, Empty Bar: 5 Hang Power Snatch, 5 behind the neck press, 5 Overhead Squats

6 Rounds for time:

2 Muscle ups

4 Snatches (Full Snatches)

4 Barbell Lunges (2 Per Leg)

8 Pull ups

8 Box Jumps

16 Burpees

WOD Wednesday January 3rd

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up:  500 Meter Row, 20 Mountain Climbers, 10 Ring Rows

5 Rounds for Time:

1 Snatch + 2 Overhead Squats

15 Pullups

2 Reps of 1 Clean + 2 Lunges Per Leg

10 Glute Ham Sit ups

3 Rope Climbs (If that is too many, do less per round)

5 Box Jumps

*full clean and full snatch. Same weight for both movements

WOD Wednesday December 6th

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: 1000 Meter Row

For Time:

600 Meter Run

60 Pull ups

60 Box Jumps

400 Meter Run

40 Hang Power Snatch

40 Glute Ham Sit ups

200 Meter Run

20 Barbell Lunges Per Leg

20 Handstand Push ups

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

WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings

  1. Deadlift: 5 x 4 @ 80%

2. “Lucky 13”

3 Rounds or 31 minutes

13 Push ups

13 Situps

13 Box jumps @ 20″

13 Kb swings @ 1.5 pood

13 Push press @ 45 / 33 lbs (Don’t even think about using a rack or dropping any empty barbell)

13 Walking lunges (each leg)

13 Mountain climbers

13 Toes to bar

13 Pullups

13 Calorie row or bike

13 Air squats

13 Back extensions

13 Burpees