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 [...]
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 [...]
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 [...]
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.
WOD Monday May 21st
Warm up # 10 1. Back squat: 3,3,3,20 2. 3 rounds for time of: 2 pood kettlebell swings x 30 Ring pushups x 30
WOD Friday May 18th
Warm up of your choice “Brian“ Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). Post time to comments. Enlarge image U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to [...]
WOD Thursday May 17th
Warm up # 19 1. Weighted Pullups: 3,3,3,3,3 2. Five rounds for time of: 135 pound Power clean x 10 Wallballs x 15
WOD Wednesday May 16th
Warm up # 2 The Army PT test: CrossFit Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups, situps, and 800 meter splits for [...]
WOD Tuesday May 15th
Warm up # 13 Sorry guys… For time: Muscle ups x 20 135 lb Thruster x 20 135 lb Strict press x 20 Knees to elbows x 20 Glute ham sit ups x 20 Toes to bar x 20 Lateral barbell jumps x 20 30″ box jumps x 20 Burpees x 20
WOD Monday May 14th
Warm up: Sotts press x 15 Glute ham raise x 15 x 2 rounds 1. Overhead Squat x 50 reps (This is one set as heavy as possible) 2. Every minute on the minute for 20 minutes: 2 Deadlifts 2 Hang power cleans 1 Jerk
