Category Archives: CrossFit

Hey Guys, Saturday @ 3 pm is Leeloo’s 2nd birthday party at the gym. Stop by and bring your families if you get a chance. Warm up # 18 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 11 1. For time: 50 handstand pushups- for every time you come off the wall you must row 200 meters 2. For time: 2 minutes of L sit- for every time you drop you must do 5 burpees

Warm up # 22 1. Snatch: Find 1 rep max 2. As many rounds as possible in 12 minutes: 135 lb squat snatch x 4 135 lb Burpee cluster x 8

Warm up # 3 1. Back Squat: 5,5,3,3,10 2. “Natasha”  For time: Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50

RENT IS DUE. THANKS! Warm up of your choice. 1. Hang Squat clean: 2,2,2,1,1,1 2. 3 rounds for time of: 115lb hang squat clean x 12 115lb push press x 9 Muscle ups x 6  

RENT IS DUE. THANKS! Warm up # 8 For time: Strict pullups x 20 Burpee pullups x 20 Strict pullups x 10 Burpee pullups x 10 Glute ham situps x 20 30″ box jumps x 20 Glute ham sit ups x 10 30″ box jumps x 10

Today is the 2nd, rent is due. Thanks! Warm up # 1 1. Overhead squat: 5,5,3,3,1 2. For time:   21-15-9 225 pound Deadlift 135 pound Overhead squat

So, today was supposed to be a special day. CrossFit Havoc opened February 1st 2009. We were going to do Havoc! today to celebrate the 2 year anniversary of the gym, but it seems that mother nature has other plans. The gym will be closed today due to the snow and ice and such. Sorry forContinue reading “WOD Tuesday Febuary 1st”

Wrm up # 4 1. Dumbell bench press : 5,5,5,5,5 2. “The Pusher” For time: Ring Handstand pushup x 15 135 lb Bench press x 30 Ring pushup x 45 65 lb thruster x 60

Warm up of your choice For time: Run 1 mile holding a 45/25 lb plate Run 1 mile