Category Archives: CrossFit

Warm up # 23 1. Deadlift: 1,1,1,1,1 2. 4 rounds for time of: 105 lb Strict press x 8 Strict pullups x 8 Glute ham sit ups x 8 185 lb deadlift x 8

Warm up # 2 CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open. WOD Demo with CherieContinue reading “WOD Wednesday April 13th”

Warmup # 7 For time : ” The Great Depression” 30 hang power snatches @ 75 30 toes to bar 30 burpees 30 calories on the rower 30 thrusters @ 75 3oo meter run 30 pullups  

Warmup: #3 1. back squat 3-3-1-1-10 2. Cindy with some weight: as many round as possible in 20 minutes of 5 pullups 10 pushups 15 air squats and 1 from ground to overhead at 155 adding 1 for every round completed. For example do 1 ground to overhead after round 1 and after round 2Continue reading “WOD Monday April 11th”

Warmup of your choice 1. turkish getups : 2-2-1-1-1 2. Devote ten minutes to skill work, it can be muscles ups, muscle up progressions (if you got muscle ups try strict), pistols, handstand pushups, double unders…etc. 3. CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat cleanContinue reading

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”