Tag Archives: lunge

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 SecondsContinue reading “WOD Tuesday November 28th”

WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings 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 / 33Continue reading “WOD Friday October 13th”

WOD Monday September 18th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Front Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. 4 Rounds For Time: 5 Front Rack Barbell Lunges per leg (10 total) 10 Toes to Bar 20 Air Squats

WOD Thursday August 24th

Warm up:  400 Meter Run, Then: 2 Rounds of: 5 Behind the Neck Press, 5 Empty Bar Power Snatches, 5 Jumping Pull ups or Ring Rows 1. Every 2 min for 8 sets (16 minutes): 2 Power Snatch +  a set of unbroken Toes to Bar 2. For Time: 100 Overhead Lunge @ 75 / 53Continue reading “WOD Thursday August 24th”

WOD Friday May 19th

Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 3 (try to end heavier then last week) 2. 4 Rounds for Time: 40′ Walking Lunge w/ barbell 20 Lateral barbell jumps 10 Toes to bar

WOD Tuesday April 18th

INFO:  New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Tuesday April 18th”

WOD Friday March 31st

Warm up: @ rounds – 200 meter run / 10 ghr / 10 ghsu Deadlift: 2 reps every 2 minutes for 12 minutes 2. For time: 8 Wall climbs 100′ of lunges 6 Wall climbs 100′ of lunges 4 Wall climbs 100′ of lunges 2 Wall climbs 100′ of lunges

WOD Friday March 3rd

Warm up: Run 400 meters / 12 Banded good mornings / 24 kettlebell figure 8’s Back squat: 5 x 2 @ 80% (We are maxing this on Monday) 2. Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then,Continue reading “WOD Friday March 3rd”

WOD Wednesday February 8th

Warm up: 800 meter run Glute ham raise: 10,10,10,10 – Add weight or bands if possible * Run 200 meters between each set 2. Using 1 dumbbell @ about 1/3 body weight 30 rounds for time of: 1 Snatch with your right hand then 1 lunge with each leg 1 Snatch with your left handContinue reading “WOD Wednesday February 8th”