WOD Monday June 4th

Rent is Due. Thanks!

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 1

1. Front Squat: 5,5,5,5,5

2. Within 15 minutes Complete 3 rounds of:

1.5 pood Turkish get up x 1.5 (right side)

1.5 pood Snatch x 10 (right side)

1.5 pood Turkish get up x .5 (right side)

1.5 pood Turkish get up x 1.5 (left side)

1.5 pood Snatch x 10 (left side)

1.5 pood Turkish get up x .5 (left side)

Once you have completed 3 rounds, use the remainder of the 15 minutes to perform as many 1.5 pood snatches as possible.

 

 

June 4, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment

WOD Friday June 1st

TODAY IS THE 1ST. RENT IS DUE. THANKS.

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRUCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up of your choice

HAMMER

Michael Bordelon
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

First posted April 17 2011

 Five rounds of:

  • 135 pound Power clean, 5 reps
  • 135 pound Front squat, 10 reps
  • 135 pound Jerk, 5 reps
  • 20 Pull-ups

Rest 90 seconds between each round

 Each Round For Time

June 1, 2012
Categories: Uncategorized . . Author: Jim . Comments: 2 Comments

WOD Thursday May 31st

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRUCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 25

BRENTON

Timothy Brenton
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

First posted October 21 2010

 Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

 For Time

May 31, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment

WOD Wednesday May 30th

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRURCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 9

RAHOI

SSA Gregory Rahoi
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

First posted February 4, 2012
  • 24 inch Box Jump, 12 reps
  • 95 pound Thruster, 6 reps
  • 6 Bar-facing burpees
 AMRAP, 12 Min

 

May 30, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

WOD Tuesday May 29th

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRURCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 7

GRIFF

SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

First posted 9 June 2008
  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards
 For time

May 29, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

WOD Monday May 28th

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRURCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 20

1. Clean and jerk: work up to a heavy single x 5 attempts

2.

DTTimothy Davis
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

First posted 13 April 2009

 Five rounds of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps
 For time

May 28, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment

WOD Friday May 25th

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRURCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up of your choice

2 rounds of:

Kipping pullups x max reps

Wait 3 minutes

Strict pullups x max reps

Wait 3 minutes

Handstand pushups x max reps

Wait 3 minutes

2 minutes of wall climbs for max reps

Wait 3 minutes

May 25, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

WOD Thursday May 24th

ATTENTION!! STARTING JUNE 1st WE WILL BE CHANGING OUR CLASS STRURCTURE. CLASSES WILL NOW BE 4:30-5:30, 5:30-6:30, AND 6:30-7:30. THANK YOU.

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 22

1. Snatch balance: Work up to 1 rep max

2. 20,15,10,5 reps for time of:

135 lb Overhead squat

Toes to bar or Glute ham situps (your choice)

May 24, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

WOD Wednesday May 23rd

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 8

For time:

400 meter run

300 Double unders

200 Jumping lunges ( 100 per leg )

100 Burpees

400 meter run

Break up Double unders , lunges, and burpees as needed. 

( I would do 10 sets of 30, 20 and 10)

May 23, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment

WOD Tuesday May 22nd

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/

Warm up # 14

1. Deadlift: 3,3,3,20

2. 8 rounds for time of:

Bodyweight Power clean x 4

Bodyweight jerk x 1

Pullups x 8

This is what you call giving your all.

May 22, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

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