CrossFit – Page 294 – CrossFit Havoc

WOD Thursday June 11th

Warm up: Jerk drills with empty bar 1. Split Jerk: 3, 3, 3, 2, 2, 2, 1, 1, 1 2. 8 minute AMRAP: 10 Wallballs 10 Double Legged Mountain Climbers

WOD Wednesday June 10th

Warm up # 11 1. Deadlift: 2 reps every 2 minutes for 16 minutes 2. 2 Rounds for time of: 20 Handstand pushups 20 Power cleans @ 185

WOD Tuesday June 9th

Warm up # 7 1. Weighted pushup: 10,10,10,10 2. For time: Havoc loop run 30 Burpees Havoc loop run 30 Burpees

Warm up # 1 1. Back squat find current 1 rep max. 2. For time: 4 rounds of 4 Thrusters @ 135 / 93 4 Pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Chest to bar pullups 4 rounds of 4 Thrusters @ 135 / 93 4 Bar muscle ups Just inContinue reading “WOD Monday June 8th”

WOD Friday June 5th

Warm up of your choice 1. Weighted pullup: 1,1,1,3,3,3,5,5,5 2. 3 Rounds for time of: 3/4 / 2/3 Body weight bench press x 15 300 meter row

WOD Thursday June 4th

Warm up #9 1. 20 Minutes to Find Max Havocomplex Clean 2. 10 Minute AMRAP: 5 Thrusters 10 Box Jumps 15 Double Unders

WOD Wednesday June 3rd

Warm up # 11 For time: 30 Handstand pushups 600 Meter run 30 Deadlifts @ 275 / 183 400 Meter run 30 Pullups 200 Meter run 30 Glute ham sit ups

WOD Tuesday June 2nd

Warm up # 4 1. Bench Press: 5,5,5,5,5 2. 4 Rounds each for time of: 50′ Backwards sled drag (heavy) 30 Kettlebell snatches (15 each side) 50′ Backwards sled drag (still heavy) Rest as needed between sets.

WOD Monday June 1st

Warm up # 6 1. Overhead Squat: 5,5,3,3,1,1 2. 20,15,10,5 reps for time of: Wallballs Kneeling squat jumps or Burpees Huge Shout out to Everyone who came out to WOD JAMZ this past weekend. We had an awesome time hanging, working out, and getting sunburned. Big thanks to Sherry Farabee for taking these awesome pictures!!!Continue reading “WOD Monday June 1st”

WOD Friday May 29th

Remember the gym is closed this weekend so we can watch the Havoc teams compete at WOD JAMZ in St. Pete. Come on out and watch! Warm up of your choice For 24 minutes: Minutes: 1,4,7,10,13,16,19,22 – 2 Power clean and jerks Minutes: 2,5,8,11,14,17,20,23- 2 Rope climbs Minutes: 3, 6, 9, 12,15,18,21,24 – Max repsContinue reading “WOD Friday May 29th”