Workout of the Day – Page 252

WOD Tuesday February 7th

Warm up: 100′ Karaoke / 5 Burpees x 3 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lbs

Weightlifting February 6th, 8th,10th

Monday: Power Snatch + Snatch : x 4 cycles – start @ heaviest set from last week and build 2. Hover snatch x 1 x 8 start @ 80% of power snatch and build 3. Every minute on the minute for 5 minutes: Kb swings x 20 @ heavier than last week Wednesday: Power cleanContinue reading “Weightlifting February 6th, 8th,10th”

WOD Monday February 6th

Warm up: 2 Rounds: 200 meter run / 10 Kang squats Front squat: 4,4 2. Back Squat: 6,6 3. For time: 20 Push presses 30 Burpees 40 Pullups 50 Lateral barbell jumps

WOD Friday February 3rd

BRO NIGHT! Tonight 6 pm. Warm up: Kettlebell swings x 20 / Jumping jacks x 1 minute x 2 rounds Every minute on the minute for 30 minutes: 1st: Deadlift x 4 2nd: Handstand pushup x 6 3rd: Toes to bar x 8 * Deadlifts should be around 70% – 75% * Handstand pushups andContinue reading “WOD Friday February 3rd”

WOD Thursday February 2nd

Bro Night is tomorrow. 6pm. Be there. Warm up: 100′ jog / 50′ backwards jog x 4 4 Rounds not for time of: Glute ham sit up x 12 Glute ham raise x 12 2. 4 Rounds for time of: 20 Calorie row 300 Meter run 40 Double unders

WOD Wednesday February 1st

Hey guys, CrossFit Havoc is 8 years old today. Warm up: 800 meter run 8 rounds for time of: 8 Pullups 8 Box jumps 8 Thrusters

WOD Tuesday January 31st

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 200′ side shuffle, 10 hang muscle cleans x 2 rounds Every 2 minutes for 16 minutes: Hang power clean: doubles for the first four cycles, singles for the second four. 2. Every minute on the minuteContinue reading “WOD Tuesday January 31st”

WOD Monday January 30th

Yo, Bro night is this Friday @ 6:00. Invite a friend and we can lift some stuff. Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15 Front squat: 6,6 2. Back squat: 8,8 * Go up in weight on each set. That last 8 should be pretty damnContinue reading “WOD Monday January 30th”

WOD Friday January 27th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! SEE YOU TOMORROW!!! Battle of the Boxes Competitors! Come to the gym today for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Friday January 27th”

WOD Thursday January 26th

Click to see what is New for 2017! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! Battle of the Boxes Competitors! Come to the gym today and tomorrow for two reasons! Pick up your Red shirt and pack up your gym bag! Do some recoveryContinue reading “WOD Thursday January 26th”