bear crawl – CrossFit Havoc

WOD Friday July 28th

Warm up: Kettlebell swings 5 x 30 (not for time) 2. Wash the chalk off your hands 3. 3 rounds for time of: 150′ bear crawl 20 Glute ham sit ups

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm. Since we are starting mid-month the cost is $20.00 for current Unlimited Members and $40 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 500 Meter Row, 30 Sec PlankContinue reading “WOD Tuesday January 19th”

WOD Wednesday June 24th

Warm up # 7 1. Max effort 800 meter run 2. 6 Rounds for time of: 100′ bear crawl 15 Wallballs

WOD Friday February 13th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 40 kb swings / 30 sit ups / 20 supermans / 10 jumping air squats 1. Deadlift: 5 x 4 @ 80% 2. For time: 1.5 / 1 pood weightedContinue reading “WOD Friday February 13th”

WOD Thursday March 20th

Warm up # 2 1. Bench press: Find 1 rep max 2. 4 rounds for time of: 50′ Handstand walk or 100′ bear crawl 6’/4′ Broad jump x 10