Warm up # 3 1. Bench Press: 5,5,5,5,5 2. For time: 25 Overhead squats @ 115 lbs 20 Sumo deadlift high pulls @ 115 lbs 15 Overhead squats @ 115 lbs 10 Sumo deadlift high pulls @ 115 lbs 5 Overhead squats @ 115 lbs It is time to step your game up!
Category Archives: CrossFit
WOD Wednesday January 15th
Warm up # 2 1. Weighted Pullups: 1,1,1,1,1 2. “GI Jane” 100 burpee pullups for time
WOD Tuesday January 14th
Warm up # 6 Max reps clean and jerk in 2 minutes @ 155 Rest 3 Minutes Max reps clean and jerk in 2 minutes @ 135 Rest 3 Minutes Max reps clean and jerks in 2 minutes @ 115 Rest 3 minutes Max reps Kettlebell snatches in 2 minutes @ 2 pood Rest 3Continue reading “WOD Tuesday January 14th”
WOD Monday January 13th
Warm up # 1 Total This. Front Squat Push press Power snatch You have 3 official attempts at each lift to establish a score for each. Your best attempts at each lift will be added together for your total.
WOD Friday January 10th
Warm up # 2 6 rounds for time of: 400 meter run 6 Clean and jerks @ 3/4 body weight 2 Muscle ups
WOD Thursday January 9th
Warm up # 5 1. Snatch technique x 10 minutes 2. For time: 95 lb snatch x 20 Pullups x 15 115 lb snatch x 15 Pullups x 15 135 lb snatch x 10 Pullups s x15 155 lb snatch x 5 Pullups x 15 One of favorite weightlifting videos
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
WOD Tuesday January 7th
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”
CrossFit Havoc 