bench press – Page 5 – CrossFit Havoc

WOD Friday August 18th

Warm up: 500 Meter Row, Then: 2 Rounds of: 10 Air Squats, 10 Hand Hops 1. Every minute on the minute for 20 minutes: 1st minute: 1 Push Press + 2 Front Squats 2nd minute: 2 Bench Press 2. For Time: 800 Meter Run 800 Meter Row

WOD Friday July 21st

Warm up: 400 meter run / 10 burpees For time: 30 Bench press @ 115 / 83 30 Double unders 30 Pushups 30 Double unders 30 Pushups 30 Double unders 30 Power cleans @ 115 / 85 30 Double unders 30 Power cleans @ 115 / 83 30 Double unders 30 Bench press @ 115Continue reading “WOD Friday July 21st”

WOD Thursday July 13th

Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run

WOD Friday June 9th

This months Instagram Challenge Winners were Ani and Stirling Jr!! Awesome video! New Challenge is: PR ANYTHING! Submit a video on Instagram of your PR. Tag @crossfithavoc and @havoc_strong Warm up: 2 Minutes of Double Unders, 3 Rounds: 5 Banded Good Mornings, 5 Push ups 20 minutes to find a max: Bench Press 2. ForContinue reading “WOD Friday June 9th”

WOD Friday June 2nd

Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 1 (try to end heavier then last week) 2. 3 Rounds for Time: 6 Bar muscle ups 12 Hang Power Clean 24 Double Unders

WOD Friday May 26th

“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 2 (try to end heavier then last week) 2. For Time: 60 Box JumpsContinue reading “WOD Friday May 26th”

WOD Friday May 19th

Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 3 (try to end heavier then last week) 2. 4 Rounds for Time: 40′ Walking Lunge w/ barbell 20 Lateral barbell jumps 10 Toes to bar

WOD Friday May 12th

Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 4 x 4 (try to end heavier then last week) 2. 2 Rounds for Time: 200 Meter Farmers Carry 300 Meter Run with Plate 400 Meter Run

WOD Friday May 5th

Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 5 x 5 2. 5 Rounds for Time: 5 Power Cleans 5 Jerks 5 Bar Muscle Ups

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”