Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges
2. For time:
35 Handstand pushups
30 Sumo kettlebell jumps
25 Strict pullups
20 Sumo kettlebell jumps
15 Handstand pushups
10 Sumo kettlebell jumps
5 Strict pullups
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:
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.
Warm up: 500 meter row / 10 pushups / 10 step ups per leg
“Chris Kyle”
Warm up: 30 kb swings / 30 air squats / 30 sit ups
Every minute on the minute for 30 minutes:
2. Seated Box jump x 4
3. Strict pullups x the right number
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.
Warm up: 1000 Meter Row
For Time:
10 Muscle ups
20 Power Cleans
30 Glute Ham Sit Ups
40 Pistols Per leg
30 Glute Ham Sit Ups
20 Power Cleans
10 Muscle ups
Warm up: 2 minutes on a thing / empty barbell work
Pause below the knee snatch + Hang Snatch
2. 5 Rounds for time:
10 Overhead squats @ 75 / 53
10 Sumo deadlift high pulls @ 75 / 53
The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving.
Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg
3 Front Squats + 6 Burpees
2. For time:
20 Pullups
20 Box jumps
20 Toes to bar
20 Box jumps
Warm up: 400 meter run / 12 back extensions / 24 sit ups / Empty bar work
“Tommy Mac”
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.”
Warm up: Get ready to squat
The CrossFit Total
One rep max of the following movments
*The sum of the highest successful attempt of each lift added together is your CrossFit Total.
These were the totals from the top CrossFitters in the world in 2018, see how you stack up.
