CrossFit – Page 331 – CrossFit Havoc

WOD Wednesday January 8th

Today we are offering 6 a.m. class along with regularly scheduled classes. Warm up #1 1. Deadlift: Find 1 rep max 2. 8 Rounds for time: 4 Hand-stand push-ups 6 Ring dips 8 Push-ups

Warm up # 4 1. Weighted Pullup: 3,3,3,3,3 2. For time: 24″ Box jump x 50 Wallball x 50 Knees to elbows x 50 1.5 pood/1 pood kb figure 8 x 50 (25 each side) Every 2 minutes do 20 double unders. If you can’t get at least 10 double unders in a row. DoContinue reading “WOD Tuesday January 7th”

Monday January 6th

Today is the first day of 6am classes. We will be holding them every Monday, Wednesday, and Friday. Warm up # 3 1. For 20 minutes: Odd minutes: Back squats x 2 Even minutes: Push press x 3 2. For time: 500 meter row 40 Thrusters @ 75/53 lbs 500 meter row

WOD Friday January 3rd

Beginning of the month. Rent is Due. Thanks! Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. 1. For time: 45 / 25 lb plate 1 mile run 1 Rope climb 25 Burpees 1 Rope climb 400 meter run 1 Rope climb 25 Pushups 1Continue reading “WOD Friday January 3rd”

WOD Thursday January 2nd

Beginning of the month. Rent is Due. Thanks! Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. Warm up # 1 Every 2 minutes for 30 minutes: Power clean x 1 Front squat x 5 Jerk x 1 Pullup x 5 (strict prefered) Start the firstContinue reading “WOD Thursday January 2nd”

WOD Tuesday December 31st

Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. The gym will be open from 9-1 on Tuesday Dec 31st and closed on Jan 1st 1. For time: 100 kb swings @ 2 pood : 5 Glute ham sit ups every time you put downContinue reading “WOD Tuesday December 31st”

WOD Monday December 30th

Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. The gym will be open from 9-1 on Tuesday Dec 31st and closed on Jan 1st 1. 3 sets of max reps : strict pullups – rest 3 minutes between efforts 2. For 20 minutes: OddContinue reading “WOD Monday December 30th”

WOD Friday December 27th

For time: 155 lb Overhead squat x 20 Glute ham sit up x 25 155 lb Front squat x 30 Toes to bar x 35 155 lb Back squat x 40 Sit ups x 45 6′ /4′ Burpee broad jumps x 50

WOD Thursday December 26th

1. For 16 minutes: Odd Minutes: Strict press x 1 / Push press x 2 / Jerk x 3 Even Minutes: Double unders x 40 2. As many rounds as possible in 10 minutes of: 200 meter run Bar Muscle ups x 5 or Chest to bar pullups x 10 or pullups x 15 ThisContinue reading “WOD Thursday December 26th”

WOD Tuesday December 24th

Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 BodyweightContinue reading “WOD Tuesday December 24th”