WOD Monday July 9th

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

Every 90 seconds for 5 sets:

3 second paused front squat: x 1 + 1 front squat ( 75% of max )

Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 1 reps ( 90% of max )

3. For time:

30 Dumbbell thrusters (don’t wimp out)

60 Double leg mountain climbers

****(Do not leave your dumbbells out if you did not find someone in the next class to use them, there is no weight fairy to clean up your stuff)****

WOD Monday June 18th

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

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats

2. As many rounds as possible in 4 minutes of:

2 Wollymockers

20 Situps

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Pullups

10 Thrusters @ 135 / 93

Rest 1 minute

As many rounds as possible in 4 minutes of:

10 Lateral barbell jumps

10 Power cleans @ 135 / 93

WOD Wednesday January 31st

Warm up: 2 Rounds of: 100 ft high knees / 100 ft karaoke / 50 ft bear crawl

HILDY

 

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

    • 100-calorie row
    • 75 thrusters, 45-lb. barbell
    • 50 pull-ups
    • 75 wall-ball shots, 20-lb. ball
    • 100-calorie row

WOD Thursday January 18th

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: 25 Kettlebell Figure 8’s

1. 2 Rounds of:

30 Sec Max AirBike 30 sec Max Kettlebell Swings

Rest 1 minute

20 Sec Max AirBike 40 Sec Max Kettlebell Swings

Rest 1 minute

10 Sec Max AirBike 50 Sec Max Kettlebell Swings

Rest 1 minute

2. As many Rounds as possible in 12 minutes:

2 Wall Climbs

10 Lateral barbell jumps

2 Thrusters

10 Lateral barbell jumps

WOD Monday January 8th

10 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 1 minute in the bottom of a squat, 10 Back Extensions, 10 sit ups

1. Every 3 minutes one set of Front Squats: (15 minutes total)

9, 7, 5, 3, 1

*Start your set of 10 between 60-70% of your max and work up in weight

2. As many Rounds as possible in 6 minutes:

6 Thrusters

6 Pull ups

Rest 3 Minutes

As many Rounds as possible in 3 minutes:

3 Thrusters

3 Pull ups

 

 

WOD Friday December 1st

FYI: The Gym is open from 9-12 on Saturday! 

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: 2 Rounds: 10 Air Squats, 10 Push ups, 10 Sit ups

1. Every minute on the minute for 16 minutes: (8 sets of each)

1st minute: 1 Thruster (increase to a heavy single)

2nd minute: 2 Bench Press (sets across at a moderately heavy weight)

2. As many Rounds a possible in 12 minutes:

2 Muscle ups

4 Deadlifts

8 Burpees over the bar

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 your set of 10 between 60-70% of your max and work up in weight

2. 4 Rounds for Time:

10 Thrusters @ 95 / 63

20 Sit ups

40 Double Unders (If this is too many reps, do less.)