Tag Archives: row

WOD Tuesday February 21st

Warm up: 800 Meter Row For time: 10 Burpees 20 Glute ham sit ups 9 Burpees 20 Wallballs 8 Burpees 20 Kettlebell snatches @ 1.5 / 1 pood (10 each side) 7 Burpees 20 Back extensions 6 Burpees 20 Dips 5 Burpees 20 Sumo deadlift high pulls @ 1.5 / 1 pood 4 Burpees 20Continue reading “WOD Tuesday February 21st”

WOD Thursday February 9th

Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees

WOD Thursday February 2nd

Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders  

WOD Wednesday January 25th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks!  Warm up: 2 Rounds: 1 minute of jump rope, 15 Power Wallballs For Time: 1000 Meter Row or 800 Meter Run 30 Wallballs 60 Double Unders 30 Pull upsContinue reading “WOD Wednesday January 25th”

WOD Thursday January 12th

Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions Bench Press: 5 x 2 ( 5 sets of 2 reps )Continue reading “WOD Thursday January 12th”

WOD Friday December 30th

We are closed this Sunday January 1st! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minute on the minute for 20 minutes: ( LAST WEEK! ) 1st min: 2 Back Squats (5-10 lbs heavier than last week) 2nd min: 1 Snatch (5-10 lbs heavier thanContinue reading “WOD Friday December 30th”

WOD Thursday December 22nd

GEAR SWAP!! Do you have any Workout Gear that just sits in your closet? If so bring it in to the gym and trade with other members! Bring in unwanted items this whole week. Warm up: 400 Meter Run: Then 2 Rounds: 8 Empty bar cleans, 8 Sit ups, 8 push ups Every 90 Seconds for 12Continue reading “WOD Thursday December 22nd”

WOD Friday December 9th

INFO: End of year Clearance Sale! All tees and tanks 2 for $30! Havoc Holiday Party is December, 17th @ 7pm @ The Denofa House!! Pot Luck Style! And also bring a gift under $20! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minuteContinue reading “WOD Friday December 9th”

WOD Friday December 2nd

This Saturday!!! Get Ready!!! No Class tomorrow night at 6 or 7. Judges meeting at 6. Warm up: Pushups x 20 / Pullups x 10 Bench Press: 1,1,1,1,1 2. 200 meter row x 4 sprints  ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between effortsContinue reading “WOD Friday December 2nd”