Tag Archives: pushup

WOD Tuesday December 15th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #4 FALKEL As many rounds as possible in 25 minutes of: 8 Handstand pushups 8 Box jumps @ 30 / 24 1 Rope climb @ 15′ U.S. Army Staff Sergeant Chris Falkel, 22,Continue reading “WOD Tuesday December 15th”

WOD Monday December 14th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Thanks to everyone who helped make The Havoc Games such a great success this weekend! Thanks to all the volunteers for your hard work and dedication to helping the event run so smoothly! Thanks toContinue reading “WOD Monday December 14th”

WOD Tuesday December 8th

Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange.  This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ approxContinue reading “WOD Tuesday December 8th”

WOD Friday November 4th

Okay Guys! This is the last day to sign up for The Havoc Games!! Lets get together and make this a great weekend!  Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 2 Strict Press @ 90% 2nd minute: 2 Deadlifts @ 90% 2. As many rounds as possible in 15 minutes:Continue reading “WOD Friday November 4th”

WOD Tuesday November 24th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 rounds: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 @ 75-80% 2. 5 Rounds for Time: 2 Rope Climbs 4 Power Snatch 6 Hand Release Clapping Push ups 8 Kneeling Squat Jumps http://www.youtube.com/watch?v=ybFfWbIk-RU  

WOD Monday November 23rd

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up #6 Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 85% of your max then increase weight on the 1’s) One minute of Rest Minutes 7-11 : Front Squat: 2,Continue reading “WOD Monday November 23rd”

WOD Wednesday November 18th

Warm up: 2 rounds: 10 Back extensions, 6 Empty bar clean and jerks Every 2 minutes on the minute for 16 minutes: Clean + Hang Clean + 2 Jerks (Try to increase weight each set) 2. For Time: 20 Handstand Push ups 40 Wallballs 60 Kettlebell Swings 80 Double Unders Goal is to do allContinue reading “WOD Wednesday November 18th”

WOD Friday November 13th

Tonight is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! BRO NIGHT WORKOUT IS A SURPRISE!  Regular WOD: Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 75% your max 2nd minute: 3 Deadlifts @ 75% your max 2. 5 Rounds for time:Continue reading “WOD Friday November 13th”

WOD Wednesday November 11th

This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: 2 Rounds: 30 sec handstand hold, 6 empty bar cleans “J.J.” U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force,Continue reading “WOD Wednesday November 11th”