WOD Monday October 8th

Warm up:  2 minutes on a rower / bike / running etc.

then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats

  1. Every minute on the minute for 21 minutes:

First 10 minutes:

Odds: Front squats x 2 reps

Evens: One power clean and jerk

Rest one minute and add some weights

Second 10 minutes:

Odds: Back squat doubles

Evens: One power clean

2. 10 Rounds for time of:

4 Handstand Pushups

8 Situps

WOD Tuesday June 5th

Warm up: 200 meter run / 30 ball slams

  1. 20 minutes to complete 5 work sets of: 3 Strict press + 3 Push press ( Don’t count your warm up sets)

2. For time:

30 Sit ups

28 Wallballs

26 Double leg mountain climbers

24 Sit ups

22 Wallballs

20 Double leg mountain climbers

18 Sit ups

16 Wallballs

14 Double leg mountain climbers

12 Sit ups

10 Wallballs

8 Double leg mountain climbers

6 Sit ups

4 Wallballs

2 Double leg mountain climbers

 

WOD Tuesday March 13th

Warm up: 50 kettlebell figure 8’s

  1. Every minute on the minute for 12 minutes:
  2. Odds: Pendlay Row x 8

    Evens: Strict Press x 2 reps

2. For max reps at each station:

Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

 

 

WOD Tuesday January 16th

2 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 

Warm up: 

1. Every minute on the minute for 18 minutes:

1st: 5 Reps of Bench Press

2nd: 100 Meter Row

2. For Time:

500 Meter Row

50 Empty bar strict press

100 Sit ups

50 Empty bar strict press

500 Meter Row

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 Single leg hip bridge, 10 Back Extensions

1. Back Squat: 20, 10, 5

2. For Time:

800 Meter Run

80 Ball Slams

80 Double Unders

80 Medicine Ball Sit ups