Warm up: Band stuff Every 3 minutes for 3 sets: Max strict pullups 2. Every 3 minutes for 3 sets: Max handstand pushups ( real or kicking) 3. For time: 50 Dumbbell power snatches ( 25 each side ) 40 Ring Pushups 30 Dumbbell power snatches ( 10 each arm ) 20 Ring Pushups 10Continue reading “WOD Tuesday January 30th”
Tag Archives: pullup
WOD Wednesday January 17th
LAST DAY TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20! Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout Warm up: 400Continue reading “WOD Wednesday January 17th”
WOD Friday January 12th
6 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 20 Jumping Jacks 1. As many Reps as possible in 10 minutes: Increase each movement by one rep each round, 1st round: 1 Hand Release Push up + 1 Burpee + 1 Air Squat +Continue reading “WOD Friday January 12th”
WOD Monday January 8th
10 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1 minute in the bottom of a squat, 10 Back Extensions, 10 sit ups 1. Every 3 minutes one set of Front Squats: (15 minutes total) 9, 7, 5, 3, 1 *Start your setContinue reading “WOD Monday January 8th”
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 HamContinue reading “WOD Wednesday January 3rd”
WOD Monday December 18th
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: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3 minutes for 5 sets: 3 Back squats *Increase weight as you go 2. 3 RoundsContinue reading “WOD Monday December 18th”
WOD Monday December 11th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this 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: 1 minute bottom of squat hold, 20 Back extensions, 15 Sit ups 1. Every 3Continue reading “WOD Monday December 11th”
WOD Wednesday December 6th
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: 1000 Meter Row For Time: 600 Meter Run 60 Pull ups 60 Box Jumps 400Continue reading “WOD Wednesday December 6th”
WOD Wednesday November 29th
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: 20 Air Squats, 20 Mountain Climbers 10 Rounds For Time: 5 Hang Power Clean andContinue reading “WOD Wednesday November 29th”
WOD Monday November 13th
Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build) 2. For time: 3 Rounds of 12 Thrusters @ 75 lbs 12 Pullups then 3 RoundsContinue reading “WOD Monday November 13th”
CrossFit Havoc 