Register Now for The Havoc Games!
8 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 10 Duck Walk Steps, 10 Banded Good Mornings, 10 Sit ups
1. Every 2 minutes for 24 minutes Alternating sets (6 Sets of Each):
1st set of 2 minutes: Weighted Walk w/ belted Kettlebell
2nd set of 2 minutes: Right # of Glute Ham Sit ups
2. For Time:
10 Thrusters @ Bodyweight
10 Bar Muscle ups
Register Now for The Havoc Games!
9 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 10 Back extensions, 20 Mountain Climbers
18 Rounds For Time:
1 Clean and Jerk @ HEAVY!
2 Toes-to-Bar
3 Pull ups
4 Clapping Push ups
Register Now for The Havoc Games!
10 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 5 Push ups, 10 Sit ups, 30 second Handstand Hold
1. Every 1:30 for 6 sets:
1 Strict Press + 2 Push Press
2. As many Rounds as possible in 14 minutes:
7 Handstand Push ups
7 Box Jump Overs
7 Dumbbell Snatches
Register Now for The Havoc Games!
11 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 30 Second Handstand Hold, 10 Back Extensions, 30 Sec Handstand Hold, 10 Kettlebell Swings
1. Every 1:30 minutes for 8 Sets:
2 Overhead Squats
2. “I Have a Dream”
6 Rounds for time of:
30 Double unders
3 Deadlifts
3 Hang power cleans
3 Front squats
3 Jerks
300 Meter run
SEE YOU GUYS AT 9:30 A.M.!
“Paul Pena”
7 rounds, each for time of:
100 Meter sprint
19 Kettlebell swings @ 70 / 53
10 Burpee box jumps @ 24 / 20
Rest 3 minutes
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.
He is survived by his mother, Cecilia.
Register Now for The Havoc Games!
14 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 10 Push ups, 10 Double legged mountain climbers, 10 sit ups
1. Every 5 minutes for 4 Sets:
10 Bench Press
400 Meter Run
2. 3 Rounds for Time:
15 Deadlifts
30 Pull ups
Register Now for The Havoc Games!
15 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up:
1. Every 2 minutes for 6 Sets:
3 Hang Power Snatches
6 Burpees over the bar
2. For Time:
48, 24, 12, 6
Power Wallballs
Medicine Ball Sit ups
Register Now for The Havoc Games!
16 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: Get your Shin Protectors on, 10 Good Mornings, 10 Empty Bar Back Squats, 30 Sec Handstand Hold, 5 Broad Jumps
For Time:
5 Rope Climbs
50 Box Jumps
25 Back Squats
4 Rope Climbs
40 Handstand Push ups
20 Back Squats
3 Rope Climbs
30 Box Jumps
15 Back Squats
2 Rope Climbs
20 Handstand Push ups
10 Back Squats
1 Rope Climb
10 Box Jumps
5 Back Squats
Register Now for The Havoc Games!
17 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 5 Inch Worm Steps, 20 Mountain Climbers, 5 High Jumps,
1. Every 1:30 for 6 sets:
2 Power Cleans + 2 Push Press
2. Every 1:30 for 6 Sets:
1 Power Clean + 2 Jerks
3. As many Feet as possible in 6 minutes:
Burpee Board Jumps
Register Now for The Havoc Games!
18 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!
Warm up: 10 Hip Bridges, 30 Sec Wall Sit, 10 Lunges, 10 Sit ups
1. Every 2 minutes for 7 Sets:
3 Front Squats
2. For Time:
1500 Meter Row
150 Double Unders
15 Snatches (Full Squat)
