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 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 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