CrossFit – Page 321 – CrossFit Havoc

WOD Monday June 30th

Warm up # 1 1. Back Squat: 3,3,3,3,3 @ 85% 2. “Fran” 21,15,9 reps for time of Thrusters @ 95 / 63 lbs Pullups

WOD Friday June 27th

Warm up of your choice 1. Deadlift: 3,3,3,3,3 @ 85% 2. For time: 165 lb Overhead squat x 10 Bar muscle ups x 20 2 Pood kettlebell snatch x 30 (15 each side) Double unders x 40

WOD Thursday June 26th

Warm up: 30 calorie row / 30 Swings / 30 sit ups 1. Back squat: 3,3,3,3,3 @ 90 % 2. For time: 100 Pushups Do 8 sit ups at the top of every minute

WOD Wednesday June 25th

Warm up # 6 1. Every 2 minutes for 20 minutes: Havocomplex Clean: 1 Clean, 1 Front squat, 2 Jerks 2. As many rounds as possible in 4 minutes of: 8 Thrusters @ 75 / 53 lbs 8 Lateral barbell jumps

WOD Tuesday June 24th

Warm up # 3 1. Strict press: 5,5,5,5,5 @ 80% 2. For time: Run 400 meters 30 Strict pullups 20 Push presses @ 135 lbs 30 Kipping pullups 20 Push presses @ 115 lbs Run 400 meters

Congratulations to all of our athletes who competed this past weekend, and a big thank you to all of the friends and family who came down to support us during the competition. It was an awesome weekend. We may not have won anything, but we can walk tall and be proud that we put itContinue reading “WOD Sunday June 23rd”

WOD Friday June 20th

Warm up of your choice 1. Deadlift: 4,4,4,4,4 @ 80% 2. 8 Rounds for time of: 2 Power snatches @ heavy 4 Broad jumps @ 6′ / 4′

WOD Thursday June 19th

The gym will have limited hours this weekend. We will be closed Friday after 1 pm. Open on Saturday from 10:00 till 1:00 and closed on Sunday. Our competitors will be competing in the Fit Nation Thunder Dome in Estero FL. Wish us luck! Warm up: Good morning x 10 / Single leg hip bridgeContinue reading “WOD Thursday June 19th”

WOD Wednesday June 18th

Hey Guys, The gym will have limited hours this weekend. We will be closed Friday after 1 pm. Open on Saturday from 10:00 till 1:00 and closed on Sunday. Our competitors will be competing in the Fit Nation Thunder Dome in Estero FL. Wish us luck! Warm up # 2 For time: 115 lb HangContinue reading “WOD Wednesday June 18th”

WOD Tuesday June 17th

Warm up # 3 1. Strict Press: 3,3,3,3,3 @ 85% 2. As many sets as possible in 8 minutes of: Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground at all during the movements or the transitions between them. The only rest positionsContinue reading “WOD Tuesday June 17th”