The gym will be open for one class on Christmas eve at 9:30 am, closed on Christmas day and reopen at noon on December 26th. “Twelve Days of Christmas. Havoc Style.” 1 Rope Climb 2 Power Snatch 3 Pistols Per Leg 4 Bar Muscle Ups 5 Wallballs 6 Hang Power Cleans 7 Box Jumps 8 Calories onContinue reading “WOD Monday December 23rd”
Category Archives: Workout of the Day
HERO WOD Saturday December 21st
DT 5 Rounds For Time 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) Background: In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by hisContinue reading “HERO WOD Saturday December 21st”
WOD Friday December 20th
Warm up: 50 kettlebell figure 8’s Every 3 minutes for 5 sets: 2 Deadlifts + 15 Pullups 2. 60 kneeling squat jumps *at the top of every minute do 3 burpees
WOD Thursday December 19th
Warm up: 20 burpees Every minute on the minute for 16 minutes: Minute 1: Seated Strict press x 5 Minute 2: Swimming frog x 10 2. For time: 12 Power snatches 24 GHD sit ups 12 Snatches
WOD Wednesday December 18th
Warm up: 2 minute Bike or Row, 10 Back Extensions, 10 GHD Sit ups For Time: 3 Rounds: 2 Rope Climbs 6 Clusters @ HEAVY 6 Rounds: 10 Push ups 10 Sit ups 10 Air Squats 3 Rounds: 2 Rope Climbs 6 Clusters @ HEAVY
WOD Tuesday December 17th
Warm up: 500 meter row / 30 sit ups Every 2 minutes for 6 sets: 50′ handstand walk + 10 goblet squats 2. 6 Rounds for time: 12 Wallballs 12 Calorie row
WOD Monday December 16th
Warm up: 400 meter run / 15 GHD raise / 15 GHD Sit ups Overhead squat: 10, 8, 6, 4, 2 2. For time: 30 Box jumps 30 Shoulder to over head 135 / 93 30 Box jumps
Saturday December 14th Naughty or Nice Event
Join us for the Naughty or Nice event @ 9:30 a.m.! NAUGHTY (RX’D Division) 15-12-9 P Snatch (95/65) 30 DU Thrusters (95/65) 30 DU NICE (Scaled Division) 15-12-9 P Snatch (75/55) 30 DU (60 Singles) Thrusters (75/55) 30 DU (60 Singles) ELF (Kids 14 and Under) 4 Rounds 10 Kettle Bell SwingsContinue reading “Saturday December 14th Naughty or Nice Event”
WOD Friday December 13th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Friday December 13th”
WOD Thursday December 12th
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Thursday December 12th”
CrossFit Havoc 