WOD Monday March 12th

Warm up: 200′ shuttle jog / Banded good mornings x 15 / 200′ shuttle jog / Glute ham raise x 15 Back squat: 5 x 5 ( sets across)  @ about 5 – 10% less than your top set of 5 last week 2. For time: 20 Push presses @ 135 / 93 30 RingContinue reading “WOD Monday March 12th”

WOD Thursday February 15th

Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”

WOD Friday January 5th

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 30 seconds of plank hold, 10 Push ups, 10 Double legged mountain climbers 1. Bench Press: 5, 4, 3, 2, 1 *Increase weight as you go 2. As many Rounds as possible in 20 minutes:Continue reading “WOD Friday January 5th”

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 secContinue reading “WOD Friday December 15th”

WOD Wednesday December 13th

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: 10 strict Toes to bar, 15 Good Mornings, 20 Single leg Hip Bridge ForContinue reading “WOD Wednesday December 13th”

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 Thursday November 30th

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: 2 Rounds: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict ToesContinue reading “WOD Thursday November 30th”