Warm up: Get ready to run
For time:
800 meter run
20 Deadlifts
800 meter run
40 Burpees
800 meter run
60 Lunges
lunge
WOD Tuesday May 5th
Warm up: Band work
- Tabata strict press
2. Reverse tabata Strict press
3. For time:
100 lunges
100 Bulgarian split squats
100 Lunges
WOD Wednesday April 22nd
Warm up: figure 8’s / Toy soldiers
As many rounds as possible in 10 minutes of:
10 Pushups
20 Swings
As many rounds as possible in 10 minutes of:
10 Push presses
20 Lunges
WOD Wednesday April 15th
Warm up: 12 Single leg RDL’s / 12 Spidermans
For time:
100 Burpees
100 Lunges
*Begin every 2 minutes starting at 0:00 with a heavy thing
WOD Wednesday February 12th
Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges
20 Rounds for Time:
2 Bench Press
4 Jumping Lunges
3 Handstand Push ups
6 Calorie Row
WOD Monday December 9th
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: 400 meter run / 15 Banded good mornings / 20 Air squats
- Every minute for 10 minutes: 1 Front squat + 10 Burpees
2. 3 Rounds for time of:
10 Overhead lunges 75 / 53
20 Pushpress 75 / 53
30 Double unders
WOD Thursday October 11th
Warm up: 1 minute of jump rope / X walk x 10 steps each way / GHR x 12
- 4 sets of:
Single leg RDL x 6 each leg
super set with
Lunges x 6 each leg
2. 3 Rounds for time of:
6 Heavy ass deadlifts
40 Double unders
WOD Thursday October 4th
Warm up: 400 meter run / x walk x 10 steps each direction / 15 sit ups
- 4 sets of:
Weighted lunges x 6 each leg
Super set with
Banded step ups x 8 each leg
2. 3 Rounds for time of:
20 Kettlebell swings @ heavy
15 GHD sit ups
6 PM Crew. Killin’ it as usual.
WOD Thursday July 19th
Warm up: 20 sit ups / 20 back extensions / 20 pushups
- Turkish get up: take 20 minutes to work up to a max for both sides
2. 12,10, 8, 6, 4, 2 reps for time:
Strict press @ 135 / 93
Back rack lunge (double count, deal with it ) @ 135 / 93
WOD Thursday June 21st
Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown
- Pendlay row: 5 x 8
2. 2 Rounds for time:
20 Lunges ( Back rack) @ 135 / 93
20 Push presses @ 135 / 93
20 Pullups
