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 Ham Sit ups

3 Rope Climbs (If that is too many, do less per round)

5 Box Jumps

*full clean and full snatch. Same weight for both movements

WOD Wednesday April 19th

INFO: 

  • New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @ 12:15- 12:45 p.m., your perfect active recovery day. Cost is $40 a month for All Access Members and $60 a month for Non and Open Gym Members. 
  • April Challenge! Calories Rowed! Row calories before-after class or during warm-up to accumulate the most calories and win prizes. Prizes will be given on a weekly and monthly basis. Add your name to the giant white board and update your calorie total as needed! May the most dedicated win!
  • The Havoc Games “Gym Olympics”! April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 1000 Meter Row

8 Rounds for Time:

2 Rope Climbs

4 Thrusters

6 Pull ups

8 Burpees

WOD Tuesday March 28th

Warm up: 400 meter run / 20 sit ups / 10 Pullups

SISSON

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

First posted Jan. 31, 2015

  • 15-ft. rope climb, 1 ascent
  • 5 burpees
  • 200-meter run

If you have a 20-lb. weight vest or body armor, wear it.

As many rounds as possible in 20 minutes

 

 

WOD Wednesday December 28th

Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats

  1. Every 30 Seconds for 5 min:

1 Power Snatch

Rest 1 minute then

Every minute on the minute for 8 minutes:

1 Power Snatch + 1 Snatch (Touch and Go)

2. As many Rounds as possible in 5 minutes:

1 Rope Climb

1 Cluster (heavy)

Rest two minutes:

As many Rounds as possible in 5 minutes:

5 Toes to bar

5 Deadlifts (Not to heavy, quick reps)

56