Warm up:
Every 75 seconds:
- BTN Push press: 3 x 2
2. BTN Push Jerk: 3 x 2
3. Heaving snatch balance: 3 x 2
4. For time:
50 Overhead squats @ 135 / 93
10 Pullups every time you put the bar down
SONY DSC
WOD Tuesday October 9th
Overhead squat
WOD Monday July 23rd
Warm up: 200′ high skip / X walk / GHD sit up / GHD raise
- Back squat: 30 minutes to work up to a 1 rep max for the day
2. For time:
20 Strict pullups
40 Overhead squats @ 95 / 63 lbs
80 Double unders
WOD Monday June 25th
Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise
- Every 90 seconds for 5 sets:
3 second paused front squat: x 3 reps ( 65% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 3 reps ( 80% of max )
3. For time:
20 Calorie row
40 Overhead squats @ 75 lbs / 53 lbs
20 Calorie row
WOD Tuesday April 3rd
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk
1. Every 30 seconds for 5 minutes:
1 Hang Power Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every minute on the minute for 10 minutes:
1 Power Snatch (time to increase weight)
2. 4 Rounds For Time:
5 Hang Power Snatch
5 Overhead Squats
5 Bar Facing Burpees
*Try to do the Barbell stuff unbroken every Round*
WOD Monday march 19th
Warm up: 400 meter run / 15 GHSU / 15 GHR
- Back squat: 4 x 4 @ heavier than last week
2. For time:
20 Pullups
40 Over head squats @ 85 / 58
20 pullups
WOD Friday February 16th
Warm up: Run / Banded good mornings / Glute ham sit ups
- Every 2 minutes for 6 sets:
1 Deadlift + 8 Box jumps
2. 5 Rounds for time of:
10 Pullups
* Round 1 – 8 strict, 2 kipping
Round 2 – 6 strict, 4 kipping
Round 3 – 4 strict, 6 kipping
Round 4 – 2 strict 8 kipping
Round 5 – 10 kipping
15 Overhead squats @ 75 / 53
WOD Friday February 9th
Warm up: Run / Banded good mornings / Glute ham sit ups
- 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 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 Friday December 15th
The last class today is at 5pm. So the gym closes at 6pm.
Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House.
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!
The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 2 Rounds: 30 sec plank, 5 Push ups
1. Every 90 Seconds for 8 Sets (12 minutes):
2 Bench Press (sets across at a moderately heavy weight)
2. 2 Rounds For Time:
20 Handstand Push ups
40 Sit ups
20 Overhead Squats
40 Kettlebell swings
WOD Monday November 20th
Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU
- Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build)
2. For time:
100 Double unders
80 Kettlebell swings
40 Wallballs
20 Pullups
*Unbroken anyone?
