Category Archives: CrossFit

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 5 1. Weighted Dips 5,5,3,3,10 2.Continue reading “WOD Tursday September 23rd”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 20  For time: Double bodyweight deadliftContinue reading “WOD Wednesday September 22nd”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 8 1. Overhead Squat: 5,5,3,3,10 2.Continue reading “WOD Tuesday September 21st”

The gym will be closed on Friday September 24th. If you want to you guys can organize a workout @ Greer park aka Kid Zone. Saturday is Fight Gone Bad starting at 10am. Don’t forget to set up your fundraising page by following the link above. Warm up # 25 Eva Run 800 meters 2Continue reading “WOD Monday September 20th”

Warm up of your choice 1. 150lb 40 yard sled sprint x 4  rest as needed between efforts 2. Three rounds, 9-6-and 3 reps, for time of: 165 pound barbell Thrusters Muscle-Up

Warm up # 15 1. Snatch: 1,1,1,1,1 2. 10 rounds for time of: 5 pushups 10 sit ups 15 air squats The Havoc Marines are moving on to bigger and better things. I want to thank you guys for always bringing your best to the gym, and creating an atmosphere of intensity and positivity. GoodContinue reading “WOD Thursday September 16th”

Warm up # 17 “One Seven Seven Five” 4rds for time (cause its a 4 thing) 11 double unders 10 chest to bar pullups 1 400m Sprint 7 burpee clusters 95# 7 sand bag shoulders, each side 5 panels farmers walk (50 feet), 70# each hand

Warm up # 1 1. Weighted pushup x 5,5,3,3,10  2. 3 rounds for time of: 185lb power clean x 5 30″ Box jump x 10

Warm up # 18 “Victor” For Time: 135 lb thruster x9 2 pood swings x 13 x 4 rounds Ring Dips x 9 Burpee pullups x 13 x 4 rounds

Warm up of your choice (Thank Steve for this one) “Dan” 21,15,9 95lb Thrusters Handstand pushups