CrossFit – Page 278 – CrossFit Havoc

The Havoc lifters did awesome this past Saturday. PR’s for all of our lifters and lot’s of great experience for our first timers. Thanks to everyone who came out to show their support! Warm up: 200 meter run / 20 sit ups / 20 swimming frogs / 200 meter run 1.Front Squat: 3,3,3 @ 90%Continue reading

Saturday January 16th

Come to the weightlifting meet at the gym tomorrow. Lifting starts at 11 a.m. Cheer on Jim, Jamie, David, Gerrod and JP.

WOD Friday January 15th

Warm up: 500 meter row, 10 Kang Squats, 30 Sec Plank Hold, 30 Sec Bottom of Squat hold Back Squat: 4, 4, 4 @ 85% 2. Every minute on the minute for 16 minutes: 1st minute: 1 Snatch + 1 Heaving Snatch Balance 2nd minute: 5 Box Jumps

WOD Thursday January 14th

Come in at 6:00 p.m. tonight to try out the Gymnastics class! Warm up: 400 meter run, 30 sec Handstand Hold, 10 Sit ups, 30 sec Handstand Hold Every minute on the minute for 12 minutes: 1st Minute: Turkish Get up Right arm 2nd Minute: Turkish Get up Left arm 2. For Time: 5000 meterContinue reading “WOD Thursday January 14th”

WOD Wednesday January 13th

Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”

WOD Tuesday January 12th

Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”

WOD Monday January 11th

Warm up: 500 meter row, 10 Good Mornings, 30 Sec Bottom of Squat hold, 10 Glute Ham Raise, 30 Sec Bottom of Squat hold Front Squat: 4, 4, 4 @ 85% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If youContinue reading “WOD Monday January 11th”

WOD Friday January 8th

Warm up: Row 500 meters, 10 Kang Squats, 10 Glute Ham Raise Back Squat: 5, 5, 5 @ 80% 2. As many Rounds as possible in 12 minutes: 20 Kettlebell Snatch 20 Pistols 20 Ball Slams

WOD Thursday January 7th

Warm up: Run 600 Meters, Empty Bar Snatch Work Get through 8 Sets (not for time): 1 High Hang Snatch + 1 Hang Snatch 2. For Time: 50 Ring Dips 5 Rope Climbs

WOD Wednesday January 6th

Warm up: 500 Meter Row, 10 Push ups, 10 Good Mornings, 10 Empty bar Cleans Every minute on the minute for 10 minutes: 1st minute: 2 Bench press @ 80% 2nd minute: 2 Deadlifts + 1 Clean @ 80% your clean max 2. 6 Rounds For Time: 2 Clean and Jerk @ Body weight 6Continue reading “WOD Wednesday January 6th”