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: 20 Air Squats, 20 Mountain Climbers 10 Rounds For Time: 5 Hang Power Clean andContinue reading “WOD Wednesday November 29th”
Tag Archives: Wallball
WOD Monday November 20th
Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build) 2. For time: 100 Double unders 80 Kettlebell swings 40 Wallballs 20 Pullups *Unbroken anyone? Continue reading “WOD Monday November 20th”
WOD Thursday November 2nd
Warm up: 2 rounds of: 6 Jumping air squats / 12 back extensions / 6 Pullups Back squat: 5 x 1 @ 100% 2. For time: 60 Wallballs 30 Burpees Unbroken anyone?
WOD Tuesday October 24th
Warm up: 10 pushups / 20 mountian climbers / 15 bench dips Bench Press: 5 x 2 @ 90% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If you fall off the wagon remove the 5 wallballs from each round **Continue reading “WOD Tuesday October 24th”
WOD Wednesday October 18th
Warm up: 2 rounds of: 1 minute of jump rope / 10 Hang power snatches As many Rounds as possible in 12 minutes of: 1 Heavy ass power snatch 2 Muscle ups or deficit handstand pushups 3 High ass Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 10 GluteContinue reading “WOD Wednesday October 18th”
WOD Monday October 2nd
As many of you already know, we lost a member of our crew this past Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun this coming Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great toContinue reading “WOD Monday October 2nd”
WOD Friday September 29th
Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions 1. Every 2 minutes for 10 sets: 2 Back Squats 2-4 Ring Dips (add weight if needed) 2. As many Rounds as possible in 6 minutes: 3 Pull ups 6 Push ups 9 Air Squats Rest 2 minutes As many Rounds asContinue reading “WOD Friday September 29th”
WOD Friday September 8th
Info: The gym will be open until 2:00 p.m. today. And Closed on Saturday and Sunday. Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Power Clean & Jerk 2nd minute: 1 Bench Press 2. For Time: 500 Meter Row 50 Power Wallballs
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 Wednesday August 30th
Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)
CrossFit Havoc 