Tag Archives: run

Warm up: Seated good morning x 12 / Single leg hip bridge x 12 each side Glute ham raise x 12 Sumo Deadlift: 3,3,3,3,3,3 ascend start @ 75 – 80% For time of: 12 Wallballs 100 Meter run 12 Wallballs 200 Meter run 12 Wallballs 300 Meter run 12 Wallballs 100 Meter run 12 WallballsContinue reading

WOD Wednesday October 19th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 1 Minute of jump rope, 10 Air squats, 1 Minute of jump rope, 10 Sit ups For Time: 2000 Meter Row 50 Pull ups 25 Thrusters 100 Double Unders 25 Thrusters 50 Pull upsContinue reading “WOD Wednesday October 19th”

WOD Monday October 17th

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 10 Good Mornings, 5 Strict Toes to bar, 10 Kang Squat, 5 Strict Toes to bar Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 85% 2ndContinue reading “WOD Monday October 17th”

WOD Wednesday September 28th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 2 Rounds: 10 Burpees, 10 Bench Dips, 10 Air Squats For Time: 10, 8, 6, 4, 2 Muscle ups Thrusters (Increase weightContinue reading “WOD Wednesday September 28th”

WOD Wednesday September 7th

Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try to use 5 – 10 pounds more than last week, and hit 1Continue reading “WOD Wednesday September 7th”

WOD Thursday August 25th

Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 2 Rounds: 8 High Jumps- land in a squat, 8 High Hang Cleans, 8 Mountain Climbers Every 2 minutes for 16 minutes: 1 Clean + 1 Hang Clean + Front Squat (Yes youContinue reading “WOD Thursday August 25th”

WOD Tuesday August 23rd

Nutrition Challenge Starts this Sunday, August 28th @ 10:00 a.m. Get ready to take your fitness to the next level!  Warm up: 30 Jumping Jacks, 30 Kettlebell Figure 8’s For Time: 1 Mile Run 50 Burpees 50 Kettlebell Swings 800 Meter Run 50 Pull ups 50 Double Unders 400 Meter Run

WOD Monday August 1st

HavocFIT is now available at 5:00 a.m. and 9:00 a.m. Monday-Friday! Come join in the fun!! Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current AllContinue reading “WOD Monday August 1st”

WOD Monday July 25th

FYI: This weeks Gymnastics is on Monday and Thursday at 6pm. Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats Front Squat: 5, 5, 5 @ 75% of your max 2. Back Squat: 5, 5, 5 @ 75% of your max 3. For Time: 1 Mile RunContinue reading “WOD Monday July 25th”

WOD Thursday July 21st

Warm up: 100 ft bear crawl, 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Snatch (yes Squat) 3. For Time: 800 Meter Run 40 Calorie RowContinue reading “WOD Thursday July 21st”