Tag Archives: burpee

WOD Monday March 7th

CrossFit Open Competitors: Today is the last day to complete 16.2. All scores must be entered by 8 p.m. tonight! This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workoutContinue reading “WOD Monday March 7th”

WOD Friday February 26th

Get signed up for the Open! We will do the workouts on Saturdays at 11:30 a.m.  Sign up now! Make sure to choose “CrossFit Havoc” as your affiliate.  Warm up: 800 Meter Row For Time: 400 Meter Run 40 Toes-to-Bar 40 Power Wallballs 400 Meter Run 40 Ball Slams 40 1-Legged Burpees (20 per leg) 400 MeterContinue reading “WOD Friday February 26th”

WOD Friday February 5th

Warm up: 15 Pushups / Empty bar bench x 20 / Sit ups x 25 Bench press: 3 Reps every minute for 4 minutes 2 Reps every minute for 4 minutes 1 Rep every minute for 4 minutes 2. For Time: Burpee Pullups x 20 Box jumps x 4 Burpee Pullups x 16 Box jumpsContinue reading “WOD Friday February 5th”

WOD Friday January 29th

Warm up: 400 meter run Ab plank / Butt plank x 1 minute each Back squat: 2,2,2 @ 95% 2. Bring Sally up. 3. As many reps as possible in 3 minutes of: 1 Burpee 15′ sprint 1 Burpee Rest 1 minute As many rounds as possible in 3 minutes of: 6 Pullups 6 RingContinue reading “WOD Friday January 29th”

WOD Tuesday January 26th

Warm up: 40′ Shuttle jog x 5 / 10 Burpees / 40′ shuttle run x 5 / 10 tuck jumps Max Distance broad jump or box jump: 12 Minutes to establish a max on one or both 2. For time: 50 Burpees 100 Kettlebell swings 50 Kettlebell jerks (25 per side)  

WOD Thursday January 21st

Warm up: Run 600 meters, 10 Pendlay Rows, 30 Sec Handstand Hold, 10 Glute Ham Raise, 30 Sec Handstand Hold Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ 80-85% 2nd minute: 5 Deadlifts @ 70-75% 2. Max reps in 3 minutes: ThrustersContinue reading “WOD Thursday January 21st”

WOD Wednesday January 13th

Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”

WOD Monday January 11th

Warm up: 500 meter row, 10 Good Mornings, 30 Sec Bottom of Squat hold, 10 Glute Ham Raise, 30 Sec Bottom of Squat hold Front Squat: 4, 4, 4 @ 85% 2. “The Test” Every minute on the minute for 15 minutes: 5 Wallballs 4 Burpees 3 Wallballs 2 Burpees 1 Wallball * If youContinue reading “WOD Monday January 11th”

WOD Thursday December 24nd

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”