Category Archives: CrossFit

Yo. The gym will only be open from 10-1 on Monday July 4th. Thanks. Warm up # 17 1. Front squat x 2 reps @ 85% of 1 rep max, every minute on the minute for 10 minutes. 2.  As many rounds as possible in 12 minutes of: 6 Handstand pushups 18 double unders  

Warm up # 9 8 rounds for time of: 8 clapping hand release  pushups 8 swings @ 2 pood 8 Wallballs 8 Box jumps @ 30″

 Warm up # 7 “Yo mama so crazy” For time: 115lb snatch x 30 reps 115lb thruter x21 Pullups x 21 115lb thruster x 15 Pullups x 15 115lb thruster x 9 Pullups x 9 115lb clean and jerk x 30 reps

Warm up # 24 “The CrossFit Total” Max Back squat Max Shoulder press (strict press) Max Deadlift You have 3 attempts @ each movement. Add your max attempt at each movement for your total. http://www.youtube.com/watch?v=f0zKWYJR-_w Thanks to everyone who came out to The CrossFit Havoc Summer Strongman Challenge this past Saturday. The competitors showed alot ofContinue reading “WOD Monday June 27th”

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up of your choice 1. Weighted pullup: 5,5,5,5,5 2. 4 rounds for time of: 12 pullups 6 wall climbs

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up # 3 3 rounds for time of: 20″ Box jumps x 15 reps while holding dumbells in each hand 10 Burpees  while holding dumbells in each hand 5 Dumbell thrusters You chooseContinue reading “WOD Thursday June 23rd”

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up # 2 1. Bench Press: 3,3,3,3,3 2. As many rounds as possible in 10 minutes of: 10 muscle ups 10 Overhead squats @ 155 lbs      

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up # 15  ” Rocky Balboa” 15 rounds for time of: 15 double unders 15 sit ups 15 double leg mountain climbers    

The Strongman Challenge is this Saturday!!! If you want to compete /volunteer on the day of the event let me know asap. Warm up # 1 1. Deadlift: 5,5,5,5,5 2. For time: 205 lb front squat x 20 200 meter run 205 lb front squat x 15 200 meter run 205 lb front squat xContinue reading “WOD Monday June 20th”

Warm up of your choice For time: 30 Glute ham sit ups 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 1.5 pood 30 Handstand pushups