CrossFit Havoc's WOD

WOD Thursday February 23rd

Jim — Thu, 23 Feb 2012 04:37:31 +0000

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

WOD Wednesday February 22nd

Jim — Wed, 22 Feb 2012 03:06:33 +0000

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/

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″

WOD Tuesday February 21st

Jim — Tue, 21 Feb 2012 05:01:19 +0000

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

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

Warm up # 7

THE SEVEN

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

First posted 30 May 2010

“The Seven” Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

For Time

WOD Monday February 20th

Jim — Mon, 20 Feb 2012 03:17:14 +0000

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

WOD Friday February 17th

Jim — Fri, 17 Feb 2012 03:36:36 +0000

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

WOD Thursday February 16th

Jim — Thu, 16 Feb 2012 04:32:54 +0000

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″

WOD Wednesday February 15th

Jim — Wed, 15 Feb 2012 04:09:40 +0000

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

WOD Tuesday February 14th

Jim — Tue, 14 Feb 2012 04:02:46 +0000

Hey guys the gym will be closed this Saturday. 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 8:30 am to 4 pm.

Warm up # 14

” Foreplay”

14 rounds for time of:

2 muscle ups

7 Deadlifts @ 135 lbs

14 lateral barbell jumps (double count)

WOD Monday February 13th

Jim — Mon, 13 Feb 2012 04:21:14 +0000

Warm up # 10

1. Back squat: 3,3,3,3,3

2. 3 rounds, each for time of:

1/2 bodyweight back squat x 20 reps

1/2 bodyweight bench press x 15 reps

1/2 bodyweight push press x 10

Rest 1 minute between rounds

WOD Friday February 10th

Jim — Fri, 10 Feb 2012 04:12:51 +0000

Hey Guys, Saturday @ 2 pm is Leeloo’s 3rd birthday party at the gym. Stop by and bring your families if you get a chance. Thanks.

Warm up of your choice

“Leeloo”

As many rounds as possible in 20 minutes of:

Deadlift 275 x 5

Overhead squat 115 x 5

Burpees x 5