WOD Friday January 24th

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”

Warm up: 2 minutes on a thing / X walk / Pendlay rows

  1. Every 3 minutes for 5 sets:

3 Deadlifts

15 Calorie row

1 Deadlifts

*Same idea as before, less volume, less time, more weight.

Here is an example of how the loads should go. Please don’t pretend that these are the “Rx’d weights” If you use these exact loads that fine, but don’t think this is the weight you should do if you go to the workout pharmacy and get a prescription.

set 1 – 225, 245

set 2 – 235, 255

set 3 – 245, 265

set 4 – 255, 275

set 5 – 265, 285

2. 4 Rounds for time:

8 Burpees over the bar

4 Power clean and jerks @ heavy

3. Mop up your chalky ass hand prints.

 

WOD Tuesday January 21st

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”

Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6

  1. Every minute on the minute for 16 minutes:

1 Power clean + 1 Clean

2. Every minute on the minute for 16 minutes:

Odds: Sled pull x 50 Ft

Evens: Plank x 30 seconds or L-sit x 20 seconds

 

WOD Monday January 30th

Gym hours for this week:

Monday: Regular hours

Tuesday: Closed after 4:30 class

Wednesday: Open from 11 till 2, one class at 12:00

Thursday: Let’s go.

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction

  1. Every 2 minutes for 5 sets:

Anderson front squats x 2

2. Every 2 minutes for 5 sets:

Anderson Back squats x 2

3. 10 rounds for time:

1 Heavy power clean

5-8 Pullups ( pick a number and stick to it, we are looking for unbroken sets for at least the first half, choose the pullup reps accordingly)

 

WOD Thursday December 12th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 3 rounds – 30 second plank / 12 lunges

  1. Every 90 seconds for 10 sets:

2 Push presses + 2 Jerks

2. For time:

15 Power cleans @ 135 / 93

20 Pullups

15 Power cleans @ 225 / 153

20 Pullups

WOD Monday October 15th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.

2. For time:

30 Wallballs

60 Toes to bar

30 Wallballs