WOD Monday December 2nd

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.

Warm up:

  1. Every 90 seconds for 10 sets: 3 Front squats + 8 Burpees ( don’t wimp out on the weight )

2. 5 Rounds for time:

6 Shoulder to overhead @ 3/4 bodyweight or totally different weight

12 Toes to bar

24 Double unders

This is how you do it.

WOD Thursday November 28th

Warm up: 200 meter run / 100′ high skip / 100′ side shuffle / 100′ butt kickers

One class today. 9:30 Be there.

“Earn your Turkey”

Partners of 2 or 3

For Time:

200 Meter run

20 Thrusters

200 Meter run

40 Wollymockers

200 Meter run

60 Deadlifts

200 Meter run

80 Burpees

200 Meter run

100 Sit ups

200 Meter run

(You and your partner can choose the weight you use and how you want to break up the reps)

*You gotta run together. Don’t even try starting the next stuff until the slow guy is in the gym.


WOD Saturday November 23rd

Warm up: 400 meter run / 12 back extensions / 24 sit ups / Empty bar work

“Tommy Mac”

  • 2 Rounds For Time
  • 12 Burpees
  • 12 Thrusters (115/75 lb)
  • 12 Burpees
  • 12 Power Snatches (115/75 lb)
  • 12 Burpees
  • 12 Push Jerks (115/75 lb)
  • 12 Burpees
  • 12 Hang Squat Cleans (115/75 lb)
  • 12 Burpees
  • 12 Overhead Squats (115/75 lb)

namesake photo

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”