Monday: Snatch Singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. High hang snatch: 65% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 110% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 3 @ 80%, 3 @ 85%, 3 @ 90% 2. Pullunder + Push press x 2Continue reading “Weightlifting January 9th, 11th, 13th”
Category Archives: Workout of the Day
WOD Monday January 9th
Click to see what is New for 2017! LAST WEEK!! New Year Special For Havoc Members! Get either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m. and Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Back extensions, 10 Air Squats Overhead Squat: 5 xContinue reading “WOD Monday January 9th”
WOD Friday January 6th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:00 p.m.! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Glute Ham sit ups Back Squat: 10, 10,Continue reading “WOD Friday January 6th”
WOD Thursday January 5th
Click to see what is New for 2017! New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m.! Tonight is the first Stretch & Flex Class w/ Alicia! Come check it out at 7:00 p.m.! Warm up: 500 Meter Row, Then 2 Rounds: 5Continue reading “WOD Thursday January 5th”
WOD Wednesday January 4th
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Wednesday January 4th”
WOD Tuesday January 3rd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Tuesday January 3rd”
WOD Monday January 2nd
Click to see what is New for 2017! Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, NancyContinue reading “WOD Monday January 2nd”
New for 2017!!
What is new at CrossFit Havoc for 2017???!! New Years Special! For all current Havoc Members! The first two weeks of January you can do either the Gymnastics or Weightlifting Class for FREE! Try it out! Gymnastics is January 3rd, 5th, 9th and 12th @ 6 p.m. Weightlifting is January 2nd, 4th, 6th, 9th, 10th,Continue reading “New for 2017!!”
WOD Friday December 30th
We are closed this Sunday January 1st! Warm up: 3 Rounds: 6 Jumping Air Squats, 6 Heaving Snatch Balance w/ empty bar, 6 Good Mornings Every minute on the minute for 20 minutes: ( LAST WEEK! ) 1st min: 2 Back Squats (5-10 lbs heavier than last week) 2nd min: 1 Snatch (5-10 lbs heavier thanContinue reading “WOD Friday December 30th”
WOD Thursday October 29th
Warm up: 400 Meter Run: Then 2 Rounds: 5 Kipping Pull ups, 5 V ups, 5 Supermans Max set of: Strict Pull ups 2. 20 minutes to find a max: Clean 3. For Time: 25, 20, 15, 10, 5 of Wallballs 50, 40, 30, 20, 10 of Double Unders
CrossFit Havoc 