WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 5 sets:
  2. 3 second paused front squat: x 2 reps ( 70% of max )

    Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 2 reps ( 85% of max )

3. For time using one kettlebell:

20 Sumo deadlift highpulls

30 Swings

40 Pushups with hands on ball of Bell

30 Swings

20 Sumo deadlift highpulls

Summer is hot. 

 

WOD Thursday August 10th

Warm up: 1000 meter row

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

WOD Tuesday April 25th

  • The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 400 Meter Run, 2 Rounds: 45 Sec Handstand Hold, 10 Back Extensions

  1. Every 90 Sec for 8 Sets:

1 Strict Press + 3 Push Press

2. 3 Rounds for Time:

10 Toes to Bar

15 Sumo Deadlift High Pulls

20 Lateral Barbell Jumps

Throwback picture week! Here is Nina from October 2013!!

 

WOD Wednesday October 5th

Warm up: 800 Meter Run

“Fight Gone Bad”

Three rounds of:
Wall-ball @ 20 / 14
Sumo Deadlift high-pull @ 75 / 53
Box Jump @ 20″
Push-press @ 75 / 53
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

SONY DSC

WOD Tuesday May 10th

Lots of Events coming up!

Warm up: 500 Meter Row, Split Jerk Drills

  1. Every minute on the minute for 10 minutes: 2 Jerks @ 70-75% your max

2. For Time:

100 Double unders

20 Overhead Squats

20 Sumo Deadlift High Pulls

80 Double Unders

15 Overhead Squats

15 Sumo Deadlift High Pulls

60 Double Unders

10 Overhead Squats

10 Sumo Deadlift High Pulls

40 Double Unders

5 Overhead Squats

5 Sumo Deadlift High Pulls

  • Start at a light weight and add weight for each set. Use the same weight for both the OHS and SDLHP. Think unbroken sets of OHS.

Gymnastics Club:

Warm up: Row 500 meters, 10 Burpees, 10 GH Raises

Workout:

“Angie”

100 Pull ups

100 Push ups

100 Sit ups

100 Air Squats

 

WOD Wednesday March 9th

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 8 Back extensions , 8 Empty bar jerks,  8 Back extensions, 8 Empty Bar Jerks

  1. Every minute on the minute for 10 minutes:

2 Push Press + 1 Jerk @ 80-85 % your max push press

2. For Time:

800 Meter Run

80 Kettlebell Swings

400 Meter Run

40 Kettlebell Sumo Deadlift High Pulls

200 Meter Run

20 Kettlebell Taters

11

 

 

WOD Tuesday January 5th

Warm up: Run Havoc Loop

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

bill