Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information:

http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/

 We will be doing the open workout this Friday at 7:00 pm. Come by to have your score validated.

Warm up # 25

1. Weighted pushup: 5,5,5,5,5

2. Add the total of these 4 movements for your score: 

Max tire flips in 3 minutes (choose your own weight )

Max reps shoulder to overhead with heaviest dumbell possible in 3 minutes

Max reps 25 lb weighed situps in 3 minutes

Max reps 1.5 pood swings in 3 minutes

Rest 2 minutes between movements

February 28, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information:

http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/

 We will be doing the open workout this Friday at 7:00 pm. Come by to have your score validated.

Warm up # 21

1. Overhead squat: 3,3,3,3,3

February 27, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information:

http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/

If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration Make sure you list CrossFit Havoc as your affiliate! We will be running the Open workouts on Saturdays at noon. If you plan on competing and want to have your score validated at the gym, that is the time to do it. The first Open workout will be this Saturday February 25th. See you then!

Warm up of your choice

10 rounds for time and load of:

2 Rope climbs

1 Snatch

Only one attempt at each snatch per round. Only count the snatches you make towards your total.

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

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information:

http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/

If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration Make sure you list CrossFit Havoc as your affiliate! We will be running the Open workouts on Saturdays at noon. If you plan on competing and want to have your score validated at the gym, that is the time to do it. The first Open workout will be this Saturday February 25th. See you then!

Warm up # 9

1. Max reps strict pullups x 3 sets – 3 minutes rest between sets

2. Max reps parallel bar dips x 3 sets – 3 minutes rest between sets

3. Max reps standing ab wheel rollouts x 3 sets – 3 minutes rest between sets

February 23, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information:

http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/

If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration Make sure you list CrossFit Havoc as your affiliate! We will be running the Open workouts on Saturdays at noon. If you plan on competing and want to have your score validated at the gym, that is the time to do it. The first Open workout will be this Saturday February 25th. See you then!

Warm up # 1

1. Complete 7 rounds:

3 Deadlifts
3 Hang Power Cleans

*Do not let go of the bar during the round. Count a penalty if you come off the bar. 
*Work up to the heaviest weight possible. 
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees. 

Post heaviest load completed to comments.

2. 100 box jumps for time @ 20″

February 22, 2012
Categories: Uncategorized . . Author: Jim . Comments: 3 Comments

Mark you calenders for March 3rd. Please click on the link below:

http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/

If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration Make sure you list CrossFit Havoc as your affiliate! We will be running the Open workouts on Saturdays at noon. If you plan on competing and want to have your score validated at the gym, that is the time to do it. The first Open workout will be this Saturday February 25th. See you then!

Warm up # 7

February 21, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

A couple of things guys: First of all, thank you to all who came up to support the weightlifting meet this weekend, it was a great experience, and a great time! All of our lifters did a great job on the platform and all came home with awards! Second, if you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration Make sure you list CrossFit Havoc as your affiliate! We will be running the Open workouts on Saturdays at noon. If you plan on competing and want to have your score validated at the gym, that is the time to do it. The first Open workout will be this Saturday February 25th. See you then!

Warm up # 19

 ”El Dia de los Presidentes”

155 lb overhead squat x 15

155 lb thruster x 10

155 lb clean and jerk x 5 (power cleans are fine)

100 double unders

155 lb clean and jerk x 5 (power cleans are fine)

155 lb thruster x 10

155 lb overhead squat x 15

February 20, 2012
Categories: Uncategorized . . Author: Jim . Comments: 1 Comment

Hey guys the gym will be closed this Saturday February 18th. Krys, Shane, Jasmine and I will be competing in the Exile Open @ CrossFit Exile in Moore OK. http://www.crossfitexile.com/ You are welcome to come up and checkout the meet. It is from 11 am to 4 pm.

Warm up # 25

“Angie”

For time:

100 pullups

100 pushups

100 sit ups

100 air squats

February 17, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment

Warm up # 4

1. Push press: 5,5,5,5,5

2. 3 rounds for time of:

15 Hang power cleans @ 2/3 bodyweight

25 box jumps @ 20″

February 16, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment

Warm up: 1 minute of pushup plank hold, 1 minute of handstand hold, 1 minute of bar hang

1. Weighted Pullup: 10,10,10

2. For time:

30 Kettlebell swings @ 1.5 pood

25 Kettlebell swings @ 2 pood

20 Dumbell snatches (each hand) @ 45 lbs

15 Dumbell snatches (each hand) @ 60 lbs

10 Thrusters 115 lbs

5 thrusters @ 135 lbs

February 15, 2012
Categories: Uncategorized . . Author: Jim . Comments: Leave a Comment