Category Archives: CrossFit

Warm up # 25 1. For Time: 10-1 Strict pullups Handstand pushups 2. 10-1 (not for time) Glute ham sit ups Glute  ham raise

Warm up # 1 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 8 1. Back squat 5,5,3,3 2. For time: Knees to elbows x 10 Box jumps x 20 Muscle ups x 2  x 5

Warm Up # 4 “Victor” For Time: 135 lb thruster x9 2 pood swings x 13 x 4 rounds Then: Ring Dips x 9 Burpee pullups x 13 x 4 rounds Check this out: http://www.poodwaddle.com/worldclock.swf

Warm up of your choice 1. Press 5,5,5,5 2. For time: 40 double unders 20 handstand pushups run 400 meters 30 double unders 15 handstand pushups run 400 meters 20 double unders 10 handstand pushups run 400 meters 10 double unders 5 handstand pushups run 400 meters

Warm up # 15 Total this: Overhead squat: find 1 rep max Clean: find one rep max Bench Press: find 1 rep max

Warm up # 2 “Karen” 150 Wallball Shots for time. Post time to comments.

Warm up #20 For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups

The Zombies are gone, time to get back to work. Warm Up #1 For time: 95 lb Overhead squat x 10  95 lb Overhead Walking lunges x 10 95 lb Overhead Step Ups x 10 x 5 rounds Post time to comments. Reminder, Memberships are due on the first of every month. Thank you.

Due to inclement weather and Zombie attacks, CrossFit-Havoc will close Friday, January 29th & Saturday, January 30th. Please check back for further updates.