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: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows 1. Every 90 SecondsContinue reading “WOD Tuesday November 28th”
Tag Archives: Palmetto
WOD Monday November 27th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games is coming January 27th! Click for more info! Warm up: 500 Meter Row, Then: 15 Back Extensions, 20 Walking Lunges, 15 Sit ups 1. Every 3 minutes one set of Back Squats: (15 minutes total) 10, 8, 6, 4, 2 *Start yourContinue reading “WOD Monday November 27th”
WOD Friday November 24th
Don’t forget gym is only open from 1 – 7, classes at 4, 5, and 6. Warm up: Bear crawl x 100 feet / Banded X walk x 10 steps in each direction / Glute ham raise x 15 Banded deadlift x 2 every 2 minutes for 12 minutes 2. 8 rounds for time of: BottomsContinue reading “WOD Friday November 24th”
WOD Thursday November 23rd
Warm up: 800 meter run In teams of 2 or 3: 4000 meter row 300 Air squats 200 Sit ups 100 Pushups with hands on ball of a kettlebell
WOD Wednesday November 22nd
Warm up: Move around for 2 minutes, then grab an empty bar and move some more. Every minute on the minute for 20 minutes: Minute 1: 1 Power clean or power snatch Minute 2: 2 Power cleans or power snatches Minute 3: 3 Power cleans or power snatches Minute 4: 4 Power cleans or powerContinue reading “WOD Wednesday November 22nd”
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? Continue reading “WOD Monday November 20th”
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 Thursday November 16th
Warm up: Hang Muscle Clean / Push press / Hang Power Clean / Split Jerk x 8, 6, 4, 2 15 minutes to work up to a max power clean and jerk 2. 3 Rounds for time of: 15 Bar facing burpees 15 Power cleans @ 50% – 60% of your max weight from partContinue reading “WOD Thursday November 16th”
WOD Wednesday November 15th
Warm up: 2 minutes of jump rope / 3 minutes of empty bar work Every minute on the minute for 36 minutes: 1st min: Snatch x 1 @ the :00 and the :30 second mark (that means 2 snatches within the minute) 2nd min: Glute ham sit ups x 4 + glute ham raise xContinue reading “WOD Wednesday November 15th”
WOD Tuesday November 14th
Warm up: 400 meter run / 15 Burpees Every 2 minutes for 16 minutes: 2 Strict presses + 2 push presses + 2 jerks 2. 25, 20, 15, 10, 5 reps for time of: Row or bike for calories Hand release clapping pushups
CrossFit Havoc 