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”
Category Archives: CrossFit
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”
WOD Monday December 23rd
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 1. Back squat 3,3,3,3,3 2. 2. 10 rounds time of: 2 rope climbs 1 snatch (choose own weight) One attempt at each snatch per round.Continue reading “WOD Monday December 23rd”
WOD Friday December 20th
“Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.
WOD Thursday December 19th
1. Burgarian split squat (dumbells): 5,5,5,5,5 2. For time: 500 meter row 20 Deadlifts @ 225 / 155 400 meter row 15 Deadlifts @ 225 / 155 300 meter row 10 Deadlifts @ 225 / 155 200 meter row 5 Deadlifts @ 225 / 155 100 meter row 50,000 meters vs. Continue reading “WOD Thursday December 19th”
WOD Wednesday December 18th
1. Hang clean: 2,2,2,2,2 2. 5 rounds for time of: 5 Ring handstand pushups 5 Hang cleans @ 165 Who the heck is this guy?
CrossFit Havoc 