WOD Tuesday February 23rd

This Thursday at 8 p.m. the CrossFit Open officially starts!

What is The Open?

We will have an Open Announcement viewing party at the gym @ 8 p.m. Come hang out and watch the event live. And get signed up for the Open! We will do the workouts on Saturdays at 11 a.m. 

Sign up now! Make sure to choose “CrossFit Havoc” as your affiliate. 

IREG

Warm up: 100 Ft Bear Brawl, 10 Burpees, 10 Back extensions, 10 Sit ups

  1. Every minute on the minute for 10 minutes:

1 hang clean + 1 clean

2. Open WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Gymnastics Class @ 6 pm ( Come check it out! )

Warm up: Form Walking, Stretching, 60 Hollow Rocks, 60 Superman Rocks

Strength/ Skill:

5 x 5 Pull up negatives

5 x :10-:20 Ring Holds

4 x Max Handstand Holds

Iron Cross Practice on Boxes

Workout:

Every minute on the minute for 20 minutes:

Even minutes: 8 Pass Throughs

Odd minutes: 10 Glute-Ham sit ups

 

 

 

 

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