Category Archives: CrossFit

Mark you calenders for March 3rd. We will be doing a Hero workout to honor a fallen soldier and wife of one of our Havoc family. Please click on the link below for more information: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/ If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor inContinue reading “WOD Wednesday February 22nd”

Mark you calenders for March 3rd. Please click on the link below: http://www.facebook.com/people/Ashley-White-Stumpf/23316229#!/events/145718318883177/ If you have not already signed up to do the CrossFit Open, now is time. To be a legit competitor in the Open, register before 5 p.m. PT on February 26th. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration Make sure you list CrossFit Havoc as your affiliate! We willContinue reading “WOD Tuesday February 21st”

A couple of things guys: First of all, thank you to all who came up to support the weightlifting meet this weekend, it was a great experience, and a great time! All of our lifters did a great job on the platform and all came home with awards! Second, if you have not already signed up toContinue reading “WOD Monday February 20th”

Hey guys the gym will be closed this Saturday February 18th. Krys, Shane, Jasmine and I will be competing in the Exile Open @ CrossFit Exile in Moore OK. http://www.crossfitexile.com/ You are welcome to come up and checkout the meet. It is from 11 am to 4 pm. Warm up # 25 “Angie” For time: 100 pullupsContinue reading “WOD Friday February 17th”

Warm up # 4 1. Push press: 5,5,5,5,5 2. 3 rounds for time of: 15 Hang power cleans @ 2/3 bodyweight 25 box jumps @ 20″

Warm up: 1 minute of pushup plank hold, 1 minute of handstand hold, 1 minute of bar hang 1. Weighted Pullup: 10,10,10 2. For time: 30 Kettlebell swings @ 1.5 pood 25 Kettlebell swings @ 2 pood 20 Dumbell snatches (each hand) @ 45 lbs 15 Dumbell snatches (each hand) @ 60 lbs 10 Thrusters 115 lbsContinue reading “WOD Wednesday February 15th”

Hey guys the gym will be closed this Saturday. Krys, Shane, Jasmine and I will be competing in the Exile Open @ CrossFit Exile in Moore OK. http://www.crossfitexile.com/ You are welcome to come up and checkout the meet. It is from 8:30 am to 4 pm. Warm up # 14 ” Foreplay” 14 rounds for timeContinue reading “WOD Tuesday February 14th”

Hey guys the gym will be closed this Saturday. Krys, Shane, Jasmine and I will be competing in the Exile Open @ CrossFit Exile in Moore OK. http://www.crossfitexile.com/ You are welcome to come up and checkout the meet. It is from 8:30 am to 4 pm. Warm up # 10 1. Back squat: 3,3,3,3,3 2. 3 rounds,Continue reading “WOD Monday February 13th”

Hey Guys, Saturday @ 2 pm is Leeloo’s 3rd birthday party at the gym. Stop by and bring your families if you get a chance. Thanks. Warm up of your choice “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 22 1. Hang Snatch (aka hang squat snatch): take 20 minutes to work on technique. 2. Sotts press: 3,3,3,3,3 3. Max rep thrusters @ 65/45 lbs in 2 minutes. I would like to thank everyone for their cooperation as we transition into a more organized and productive facility. Thanks.