Category Archives: CrossFit

Warm up # 20 “Maressa” As many rounds as possible in 20 minutes of: 5 deadlifts @ 275 10 Front squats @ 135 15 Double unders CrossFit Havoc will be participating in Relay for Life this year, check the link to make a donation or to participate. http://main.acsevents.org/site/TR?pg=team&fr_id=32127&team_id=924809

Attention!! The gym will not be opened for am hours on Friday April 8th and Monday April 11th. Sorry for the inconvienience. Warm up # 1 1. 1. For ten minutes begin every minute with 2 split jerks @ 80-85% of your 1 rep max 2. For time: 100 2 pood kettlebell swings Every time you putContinue reading “WOD Wednesday April 6th”

RENT IS DUE. THANKS. Warm up # 5 “Nicole” As many reps as possible in 20 minutes of: Pullups Every time you come off the bar run 400 meters.

RENT IS DUE. THANKS. Warm up # 13 1. For ten minutes begin every minute with 2 front squats @ 80-85% of your 1 rep max 2. 6 rounds for time of: 6 burpees 6 ab wheel roll outs (from feet if possible) 6 pistols each leg  

TODAY IS THE FIRST. RENT IS DUE. THANKS. Warm up of your choice “Billy” For time: 100 reps ground to overhead 95lbs – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methodsContinue reading “WOD Friday April 1st”

Warm up # 15 CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open. WODContinue reading “WOD Thursday March 31st”

Warm up # 9 10 rounds for time of: 10 pullups 10 Sumo deadlift high pulls @ 95 lbs

Warm up # 18 1. For ten minutes begin every minute with 2 Deadlifts @ 80-85% of your 1 rep max 2. For time: Hand release clapping pushups x 25 1 pood thruster x 25 each side Glute ham sit ups x 25 Burpees x 25 Wallballs x 25 Hand planted bench jumps x 25 (double count)Continue reading “WOD Tuesday March 29th”

Warm up # 10 1. For ten minutes begin every minute with 2 overhead squats @ 80-85% of your 1 rep max 2. As many rounds as possible in 12 minutes of: 3 Squat snatches @ 135lbs 6 Box jumps @ 30″ 9 Chest to bar pullups

Warm up of your choice 1. Hang squat clean: 2,2,2,1,1,1 2. 3 rounds for time of: 1.5 pood snatch x 20 1.5 pood figure 8’s x 20 1.5 pood swings x 20