Tag Archives: run

WOD Tuesday February 6th

Warm up: Band stuff Super set 5 sets of: Weighted pullups x 5 ( no kipping) Strict Press x 5 2. For time: 200 meter run 25 Barbell rollouts 200 meter run 25 Glute ham sit ups 200 meter run 25 Knees to elbows 200 meter run 25 Weighted sit ups

WOD Tuesday January 23rd

Warm up: 500 Meter Row, Then Warm up your Clean and Jerk Every 90 seconds for 20 sets: First 10 sets (15 minutes): 1 Hang Clean and Jerk + 100 Meter Run Last 10 Sets (15 minutes): 1 Clean and Jerk + Right # of Double Unders *Try to increase weight as you go

WOD Monday January 15th

3 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  WarmContinue reading “WOD Monday January 15th”

WOD Wednesday January 10th

8 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1000 Meter Row “Wes” For Time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 Strict pull-ups 4 Burpee box jumps @ 24 / 20 3 Cleans @ 185 / 130Continue reading “WOD Wednesday January 10th”

WOD Tuesday December 26th

The Gym is open from 3:00 p.m. – 8:00 p.m. today! See you then!! SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 10 Air Squats, 10 Glute Ham Raise, 10 SingleContinue reading “WOD Tuesday December 26th”

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 Friday November 17th

Warm up: Banded X walk x 10 steps in each direction / Back extension x 12 / Swimming frog x 12 Every 3 minutes for 15 minutes: Banded Deadlift x 3 2. 15 Rounds for time: 3 Deadlifts @ 275 / 183 (unbroken sets every time or use less weight) 2 Muscle ups 100 meterContinue reading “WOD Friday November 17th”

WOD Wednesday November 8th

Warm up: 1 minute of jump rope / 4 minutes of empty bar work As many rounds as possible in 12 minutes of: 2 Heavy ass power cleans 200 meter run At the 15 minute mark: 8 Rounds for time of: 18 Double unders 12 Double leg mountain climbers 6 Pullups (back of the neck to the bar)Continue reading “WOD Wednesday November 8th”