The last class today is at 5pm. So the gym closes at 6pm. Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House. SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 30 secContinue reading “WOD Friday December 15th”
Tag Archives: sit up
WOD Monday November 27th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games is coming January 27th! Click for more info! Warm up: 500 Meter Row, Then: 15 Back Extensions, 20 Walking Lunges, 15 Sit ups 1. Every 3 minutes one set of Back Squats: (15 minutes total) 10, 8, 6, 4, 2 *Start yourContinue reading “WOD Monday November 27th”
WOD Thursday November 23rd
Warm up: 800 meter run In teams of 2 or 3: 4000 meter row 300 Air squats 200 Sit ups 100 Pushups with hands on ball of a kettlebell
WOD Wednesday November 1st
Warm up: 1 minute of jump rope / 1 minute of jumping jacks 20 Rounds for time of: 100 meter run 10 KB Swings 10 Sit ups
WOD Saturday October 7th
“Shaun” In teams of two, for time: 200 Goblet squats 150 Situps 100 Pushups The workout begins with a 200 meter run (both partners run together) Upon return from the run you begin the goblet squats, partners will go back and forth as they see fit to complete the squats, situps and pushups. Every 3Continue reading “WOD Saturday October 7th”
WOD Tuesday October 3rd
Warm up: 2 rounds of: Pushups x 12 / lateral bench jumps x 12 Bench Press 5 x 3 @ 80% 2. For time: Havoc loop run (1200 meters) 50 sit ups 25 Shoulder to overhead @ 135 / 93
WOD Tuesday September 26th
Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 90 seconds for 8 sets: (12 minutes) 3 Strict Press 2. For Time: 30 Glute Ham Sit ups 30 Kettlebell High Pulls 60 Sit ups 60 Kettlebell Swings
WOD Tuesday September 19th
Warm up: 3 Rounds: 100 Meter Row, 5 Push ups, 5 Broad Jumps 1. Every 2 minutes for 6 sets: (12 minutes) 5 Strict Press 2. As many Rounds as possible in 14 minutes: 7 Burpees 7 Med ball sit ups 7 Ball Slams
WOD Monday September 4th
Happy Labor Day! The Gym is open from 9:00 a.m. – 12:00 p.m. today with one class at 10:30 a.m. Warm up: Run Havoc Loop Partner WOD: 100 Med ball Sit ups – Pass ball between each rep 50 Power Cleans – You go, I go (One Barbell) 100 Partner Ball Slams – Pass ballContinue reading “WOD Monday September 4th”
WOD Friday August 25th
Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops 1. Every minute on the minute for 20 minutes: 1st minute: 1 Behind the Neck Jerk + 2 Overhead Squats 2nd minute: 2 Deadlifts 2. As many Rounds as possible in 8 minutes: 4 Clapping Push ups 8 Sit ups 16Continue reading “WOD Friday August 25th”
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