Today we only have class at 6 a.m. , 9 a.m. and 11 a.m. Your choice of: Murph , Partener Murph or sMurph. MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘BodyContinue reading “WOD Monday May 25th”
Category Archives: CrossFit
WOD Friday May 22nd
Warm up of your choice 1. Hang power clean: 15 minutes to work up to a 3 rep max 2. “Jackie” For time: 1000 meter row 50 Thrusters @ 45 / 33 30 Pullups
WOD Thursday May 21st
Warm up #4 1. Find Max Distance Broad Jump 2. Find Max Strict Pull ups Or Kipping Pull ups Or 3 minutes of Max Reps pull ups 3. Find Max Handstand Push ups Or Push ups Or 3 minutes of Max Reps Push ups
WOD Wednesday May 20th
Warm up #8 1. “Isabel” 30 Snatches (Power or Squat) 135 lbs/ 93 lbs 2. “Annie” 50, 40, 30, 20, 10 Double Unders Sit ups
WOD Tuesday May 19th
Warm up: Handstand hold x 30 seconds / 10 sit ups x 3 1. Press: 3,3,3 2. Push press: 3,3,3 3. Jerk: 3,3,3 4. “Elizabeth” 21,15,9 reps for time of: 135 lb Cleans (NOT power cleans) Ring dips
WOD Monday May 18th
Warm up # 1 1. Every 2 minutes for 16 minutes: Front Squat x 2 reps @ about 85% 2. “Helen” 3 Rounds for time of: 400 meter run 21 kettlebell swings @ 1.5 / 1 pood ( American swings) 12 Pullups
Tomorrow! Beach Workout and Hang Out!
Don’t forget that tomorrow the gym will be closed for the Beach Workout and Hang Out at Coquina Beach! Can’t wait to see everyone there!
WOD Friday May 15th
THIS SUNDAY: Havoc Beach WOD and Hang Out! Share with everyone you know in the local CrossFit Community! Warm up of your choice Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5Continue reading “WOD Friday May 15th”
WOD Thursday May 14th
TONIGHT AT 6PM! We are taking new pics for the website! Please come in and be ready to take some awesome pictures! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: Group mobility 1. L-sit and Pistol work for 30 minutes 2. AsContinue reading “WOD Thursday May 14th”
WOD Wednesday May 13th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 6 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (no kipping) Did he make it?
CrossFit Havoc 