Only 9:00 a.m. , 10:30 a.m. and 12:00 p.m. Classes today!! Closed Friday December 25th-Sunday December 27th. You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you doContinue reading “WOD Thursday December 24nd”
Category Archives: Workout of the Day
WOD Wednesday December 23rd
Warm up: 20 Burpees Weighted Push up: 5, 5, 3, 3, 1, 1 2. For Time: 500 Meter Row 40 Kettlebell Swings 30 Wallballs 20 Toes-to-bar 10 Wall Climbs
WOD Tuesday December 22nd
Warm up: 2 Rounds: 30 Sec Handstand Hold, 10 Sit ups, 5 Behind the neck Jerks with empty bar Behind the neck Jerks: 3, 3, 2, 2, 1, 1 2. As many Rounds as Possible in 6 minutes: 1 Snatch 2 Overhead Squats 3 Chest-to-bar Pull ups 2 Minutes Rest As Many Rounds as Possible in 6Continue reading “WOD Tuesday December 22nd”
WOD Monday December 21st
Warm up #6 “The CrossFit Total” You have 3 official attempts at each of the following movements 1. Back Squat 2. Press 3. Deadlift
WOD Friday December 18th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Today you have two options. We are scheduled to do “The CrossFit Total” on this coming Monday December 21st. If you will not be here on Monday and would like to do this today youContinue reading “WOD Friday December 18th”
WOD Thursday December 17th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up: 2 Rounds: 6 Glute-ham raise, 6 Empty bar Snatch Balance Snatch Balance: 2, 2, 2, 2 ,2 (Work up to a heavy set of 2) 2. 4 Rounds for Time: 5 Snatch 20Continue reading “WOD Thursday December 17th”
WOD Wednesday December 16th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #9 20 Minutes to Find a Max Clean and Jerk 2. For Time: 20, 15, 10, 5 Burpees w/ jump over the bar Hang Clusters (Hang Clean into a Thruster)
WOD Tuesday December 15th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up #4 FALKEL As many rounds as possible in 25 minutes of: 8 Handstand pushups 8 Box jumps @ 30 / 24 1 Rope climb @ 15′ U.S. Army Staff Sergeant Chris Falkel, 22,Continue reading “WOD Tuesday December 15th”
WOD Monday December 14th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Thanks to everyone who helped make The Havoc Games such a great success this weekend! Thanks to all the volunteers for your hard work and dedication to helping the event run so smoothly! Thanks toContinue reading “WOD Monday December 14th”
WOD Friday December 11th
Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange. This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! If you are Competing this weekend take it easy today. If you plan on coming to the gym doContinue reading “WOD Friday December 11th”
CrossFit Havoc 