Warm up: 200 meter run / 30 ball slams 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 18Continue reading “WOD Tuesday June 5th”
Tag Archives: Wallball
WOD Wednesday February 21st
Warm up: 300 meter row / 10 overhead squats / 10 Heaving snatch balance For time: 1000 meter row 80 Wallballs 60 Burpees 40 Pullups *Begin every minute including the first one with one heavy ass snatch
WOD Thursday February 15th
Warm up: Empty bar work Every 2.5 minutes for 20 minutes: 2 Power cleans, 2 Cleans, 2 Thrusters, 2 Jerks *This is a complex, do not put the bar down. * This is also supposed to be challenging. You should start at a challenging weight, and end up at a weight that you may failContinue reading “WOD Thursday February 15th”
WOD Thursday February 8th
Warm up: Bentover barbell row x 15 / Plyo bench pushups x 15 / Bench press: 5, 5, 5, 20 (please don’t ask if the 20 has to be unbroken) 2. 3 rounds for time of: 30 Wallballs – Every time you drop the medicine ball do 5 pushups. 300 Meter row
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 theContinue reading “WOD Wednesday January 31st”
WOD Friday 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: Empty Bar Clean and Jerk Work 1. Every 2 minutes for 8 sets: 1 Clean + 1 Hang CleanContinue reading “WOD Friday January 18th”
WOD Tuesday January 9th
9 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 45 sec handstand hold, 10 Jumping Lunges 1. Every 90 seconds for 8 sets: 2 Jerks 2. 3 Rounds for Time: 20 Power Wallballs 30 Double Unders 20 Hang Power Snatch 30 Double Unders
WOD Monday January 1st
The gym is open from 3 pm- 8 pm today! See you then! Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 1 minute Squat hold, 10 Back Extensions, 10 Sit ups 1. Every 3 minutes one set of Front Squats: (15 minutesContinue reading “WOD Monday January 1st”
WOD Tuesday December 12th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is this 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: 10 Air Squats, 5 Empty Bar Power Snatch, 10 Sit ups, 5 Empty BarContinue reading “WOD Tuesday December 12th”
WOD Friday December 8th
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: 5 Bench Push ups, 20 Mountain Climbers 1. Every minute on the minuteContinue reading “WOD Friday December 8th”
CrossFit Havoc 