Warm up: 50 kb figure 8’s Every 3 minutes for 5 sets: 6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time ) 2. Every 3 minutes for 5 sets: 12 Wallballs 12 / 8 Calorie Bike 12 Wallballs Each set is for time. Don’t be a baby.
Category Archives: CrossFit
WOD Thursday December 5th
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. We areContinue reading “WOD Thursday December 5th”
WOD Wednesday December 4th
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. We areContinue reading “WOD Wednesday December 4th”
WOD Tuesday December 3rd
Warm up: 2 rounds: 30 second pullup bar hang / 20 lunges Farmers walk x 100′ x 4 efforts. ( don’t just punk out and grab a pair of baby kettlebells, use the handles) 2. For time: 35 Handstand pushups 30 Sumo kettlebell jumps 25 Strict pullups 20 Sumo kettlebell jumps 15 Handstand pushups 10Continue reading “WOD Tuesday December 3rd”
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:Continue reading “WOD Monday December 2nd”
WOD Saturday November 30th
Warm up: 500 meter row / 10 pushups / 10 step ups per leg “Chris Kyle” 3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 40 Thrusters (65/45 lb) 40 Elevated Push-Ups (feet on 24/18 in box)
WOD Friday November 29th
Warm up: 30 kb swings / 30 air squats / 30 sit ups Every minute on the minute for 30 minutes: Hang clean x 2 + Jerk x 2 2. Seated Box jump x 4 3. Strict pullups x the right number
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 100Continue reading “WOD Thursday November 28th”
WOD Wednesday November 27th
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
WOD Tuesday November 26th
Warm up: 2 minutes on a thing / empty barbell work Every 90 Seconds for 8 sets: Pause below the knee snatch + Hang Snatch 2. 5 Rounds for time: 10 Overhead squats @ 75 / 53 10 Sumo deadlift high pulls @ 75 / 53
CrossFit Havoc 