WOD Friday February 9th

Warm up: Run / Banded good mornings / Glute ham sit ups

  1. Every 2 minutes for 8 sets:

2 Deadlifts + 6 Box jumps

2. 11.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN  includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups

 

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 Tuesday December 12th

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

Havoc Holiday Party is this 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: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty Bar Power Clean

Every minute on the minute for 16 minutes:

1st minute: 1 Power Snatch + 1-3 Muscle ups

2nd minute: 10 Wallballs + 5 Burpees

Rest 2 minutes Then:

Every minute on the minute for 16 minutes:

1st minute: 1 Power Clean + 3-5 Box Jumps

2nd minute: 100 Meter Row + 5 Burpees

16 YEARS!!

WOD Friday December 8th

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: 2 Rounds: 5 Bench Push ups, 20 Mountain Climbers

1. Every minute on the minute for 14 minutes:

1st: Muscle ups OR Strict Pull ups  (Choose Right #)

2nd: 3 Dumbbell Bench Press

2. For Time:

20 Toes to Bar

40 Taters

60 Calorie Row

40 Wallballs

20 Toes to Bar

WOD Friday December 1st

FYI: The Gym is open from 9-12 on Saturday! 

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: 2 Rounds: 10 Air Squats, 10 Push ups, 10 Sit ups

1. Every minute on the minute for 16 minutes: (8 sets of each)

1st minute: 1 Thruster (increase to a heavy single)

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

2. As many Rounds a possible in 12 minutes:

2 Muscle ups

4 Deadlifts

8 Burpees over the bar

WOD Tuesday October 31st

Hey!! The gym is opened until 5 pm today. Happy Halloween!!

Warm up: 3 rounds of 8 pushups / 4 burpees

  1. Bench Press: 5 x 6+ reps @ 80%

2.  For time:

5 bar muscle ups

10 toes to bar

5 Power clean & jerks @ a weight

4 bar muscle ups

10 toes to bar

4 Power clean & jerks @ a heavier weight than your first set

3 bar muscle ups

10 toes to bar

3 Power clean & jerks @ a heavier weight than before

2 bar muscle ups

10 toes to bar

2 Power clean & jerks @ the weight that is almost the heaviest weight you will lift  during this workout

1 bar muscle up

10 toes to bar

1 Power clean & jerk @ the heaviest weight you will lift during this workout