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 Tuesday December 5th

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: 45 sec plank, 10 Vertical Jumps

1. Every 90 Seconds for 9 Total Sets (13:30 total minutes):

Strict Press: 3, 3, 3

Increase weight

Push Press: 3, 3, 3

Increase weight

Jerk: 3, 3, 3

2. As many Rounds as possible in 16 minutes:

4 Hang Cleans (Squat!)

20 Double Unders

4 Pistols Per Leg

20 Double Unders

4 Wall Climbs

WOD Thursday April 20th

INFO: 

  • New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @ 12:15- 12:45 p.m., your perfect active recovery day. Cost is $40 a month for All Access Members and $60 a month for Non and Open Gym Members. 
  • April Challenge! Calories Rowed! Row calories before-after class or during warm-up to accumulate the most calories and win prizes. Prizes will be given on a weekly and monthly basis. Add your name to the giant white board and update your calorie total as needed! May the most dedicated win!
  • The Havoc Games “Gym Olympics”! April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans

  1. Every 90 seconds for 8 Sets:

1 Clean + 1 Hang Clean

2. For Time:

2, 4, 6, 8 Wall Climb

8, 6, 4, 2 Power Clean and Jerk

(so you do 2 Wall Climbs, 8 Clean and Jerk, 4 Wall climbs, 6 Clean and Jerk….etc.)

 

 

WOD Wednesday July 13th

Warm up: 400 Meter Run, 20 Burpees

For Time:

First do 10 Rounds:

1 Wall Climb

2 Bar Muscle ups

3 Power Snatch

Then Immediately do 10 Rounds:

1 Rope Climb

2 Thrusters

3 Burpee Broad Jump 6′ / 4′

*Use same weight for both the Power Snatch and Thrusters.

*Please mop up your chalk after you finish the workout.

Both of these athletes are beasts! Jacob may have the best work capacity of any Games Athlete and Brooke is the strongest female Games Athlete! Watch them crush the CrossFit Games next week!

WOD Monday May 9th

Lots of Events coming up!

Warm up: 30 sec bottom of squat, 10 Glute ham raise, 30 sec bottom of squat, 10 tuck jumps

  1. Back Squat: 2, 3, 4, 5, 6 @ 70-75% of your max

2. For Time:

3 Wall Climbs

30 Taters

6 Wall Climbs

60 KB Snatch (30 per side)

9 Wall Climbs

90 KB Swings

WOD Wednesday March 16

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: 30 sec handstand hold, 1 minute kettlebell swing, 30 sec handstand hold

  1. Superset (3 Sets of 10 each): Weighted Glute-Ham Sit ups and Weighted or Banded Glute-Ham raise

2. Every minute on the minute for 10 minutes:

1 Push Press + 1 Jerk @ 85-90 % your max push press

3. As many rounds as possible in 12 minutes:

Ascending ladder of:

Handstand push ups or Wall Climbs

Burpees

*Start with 1 rep of each, then increase to 2 reps of each, then 3 reps of each… etc. until time is up.