Category Archives: CrossFit

WOD Friday February 26th

Get signed up for the Open! We will do the workouts on Saturdays at 11:30 a.m.  Sign up now! Make sure to choose “CrossFit Havoc” as your affiliate.  Warm up: 800 Meter Row For Time: 400 Meter Run 40 Toes-to-Bar 40 Power Wallballs 400 Meter Run 40 Ball Slams 40 1-Legged Burpees (20 per leg) 400 MeterContinue reading “WOD Friday February 26th”

WOD Thursday February 25th

Tonight 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!Continue reading “WOD Thursday February 25th”

WOD Wednesday February 24th

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 upContinue reading “WOD Wednesday February 24th”

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 upContinue reading “WOD Tuesday February 23rd”

WOD Monday February 22nd

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 upContinue reading “WOD Monday February 22nd”

WOD Friday February 19th

Warm up: 2 rounds – Good mornings x 8  / Kang squats x 8  / Heaving snatch balance x 8 Overhead squat: 4 Reps every 3 minutes for 15 minutes 2. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes 3. 5 x 100 meter row intervals – 1 minuteContinue reading “WOD Friday February 19th”

WOD Thursday February 18th

Warm up # 11 How much can you deadlift? Let’s find out. 2. For time: 600 meter run 50 One arm kettlebell swings with switch at top  @ 1 pood 400 meter run 30 Kettlebell Snatches @ 1.5 pood (15 each) 200 meter run 10 Kettlebell clean and jerks @ 2 pood (5 each) BetContinue reading “WOD Thursday February 18th”

WOD Wednesday February 17th

Warm up: Shuttle jog 50′ x 4 / 10 Burpees / Shuttle run 50′ x 4 / Empty barbell work x at least 3 minutes For time: 40 Wallballs 1 Clean and jerk @ Heavy 40 Pullups 1 Clean and jerk @ Heavy 30 Wallballs 1 Clean and jerk @ Heavy 30 Pullups 1 CleanContinue reading “WOD Wednesday February 17th”

WOD Tuesday February 16th

Warm up: 400 meter run / 20 pushups / 20 sit ups / 10 pushups / 10 sit ups Bench press: 3 Reps every minute for 4 minutes 2 Reps every minute for 4 minutes 1 Rep every minute for 4 minutes 2. For time: 50 Floor wipers @ 75 / 53 lbs 50 ShoulderContinue reading “WOD Tuesday February 16th”