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

WOD Wednesday July 26th

Warm up: 2 minutes of jump rope

Every minute on the minute for 18 minutes:

  1. Burpees x 10 or less

2. Sit ups x 20 or less

3. Air squat x 25 or less

Rest 2 minutes

Every minute on the minute for 18 minutes:

  1. Row 15 Calories or less

2. Pullups x 15 or less

3. Box jump x 15 or less

* Choose a number for each and stick to it, unless you punk out on your initial choice. Then you can go up as much as you want.