WOD Monday December 9th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 400 meter run / 15 Banded good mornings / 20 Air squats

  1. Every minute for 10 minutes: 1 Front squat + 10 Burpees

2. 3 Rounds for time of:

10 Overhead lunges 75 / 53

20 Pushpress 75 / 53

30 Double unders

 

WOD Thursday December 5th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 10 pushups / 20 sit ups / 30 jumping jacks

  1. 5 rounds of:

Weighted pushups x max reps @ 45 / 25 lbs in 30 seconds – rest 1 minute between rounds

2. 5 Rounds of:

L sit hang or parallette hold x 30 seconds – rest 1 minute between rounds

3. 5 Rounds for time of:

200 meter row

8 Thrusters @ 35 / 25 lb dumbbells

WOD Wednesday December 4th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: Empty barbell work

  1. 15 minutes to find a 1 rep max clean and jerk for the day

2. Grace: 30 Clean and jerks for time @ 135 / 93