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 BarContinue reading “WOD Tuesday December 12th”
Tag Archives: muscle up
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 minuteContinue reading “WOD Friday December 8th”
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, 10Continue reading “WOD Friday December 1st”
WOD Friday November 17th
Warm up: Banded X walk x 10 steps in each direction / Back extension x 12 / Swimming frog x 12 Every 3 minutes for 15 minutes: Banded Deadlift x 3 2. 15 Rounds for time: 3 Deadlifts @ 275 / 183 (unbroken sets every time or use less weight) 2 Muscle ups 100 meterContinue reading “WOD Friday November 17th”
WOD Monday November 13th
Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build) 2. For time: 3 Rounds of 12 Thrusters @ 75 lbs 12 Pullups then 3 RoundsContinue reading “WOD Monday November 13th”
WOD Tuesday October 31st
Hey!! The gym is opened until 5 pm today. Happy Halloween!! Warm up: 3 rounds of 8 pushups / 4 burpees 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 toContinue reading “WOD Tuesday October 31st”
WOD Wednesday October 18th
Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”
WOD Tuesday October 17th
Warm up: 15 Burpees / 30 KB figure 8’s Bench Press: 5 x 5 @ 80% 2. Every minute on the minute for 20 minutes: 1 Hang power clean + the right amount of pullups or muscle ups
WOD Wednesday October 3rd
Warm up: Burpee x 12 / Glute ham raise x 12 / X walk x 10 steps in each direction “Curly Sue” For time: 30 Deadlifts @ 315 / 223 15 Muscle ups 30 Thrusters @ 155 / 108 15 Muscle ups 30 Cleans (not power cleans) @ 155 / 108 15 Muscle ups
WOD Friday September 29th
Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”
CrossFit Havoc 