burpee – Page 5 – CrossFit Havoc

WOD Wednesday April 15th

Warm up: 12 Single leg RDL’s / 12 Spidermans For time: 100 Burpees 100 Lunges *Begin every 2 minutes starting at 0:00 with a heavy thing

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”

WOD Tuesday February 18th

Warm up: 400 meter run / 20 sit ups / 20 pushups “The Test Version 2”: Every 90 seconds 12 minutes ( 8 sets ) 30 Seconds max calorie row 30 seconds max burpees over the rower You must stop at the 60 second mark on each round. You cannot start the burpees before theContinue reading “WOD Tuesday February 18th”

WOD Tuesday February 11th

Warm up: 2 minutes of jump rope or something like that / Empty barbell work Every minute on the minute for 36 minutes: Minute 1: 6 -12 Burpees Minute 2: 6 – 12 Toes to bar Minute 3: 1 Snatch

WOD Wednesday January 1st

Gym hours for this week: Monday: Regular hours Tuesday: Closed after 4:30 class Wednesday: Open from 11 till 2, one class at 12:00 Thursday: Let’s go. Warm up: 20 Calorie bike / 20 Jumping jacks / 20 sit ups “2020” 20 Power Cleans @ 135 / 93 20 Burpees 20 Front squats @ 155 / 103Continue reading “WOD Wednesday January 1st”

WOD Friday December 20th

Warm up: 50 kettlebell figure 8’s Every 3 minutes for 5 sets: 2 Deadlifts + 15 Pullups 2. 60 kneeling squat jumps *at the top of every minute do 3 burpees

WOD Monday December 9th

It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars. We areContinue reading “WOD Monday December 9th”

WOD Monday November 25th

The Gym will be open for one workout on Thursday at 9:30. Happy Thanksgiving. Warm up: 400 meter run / 12 Glute ham raises / 12 step ups per leg Every 2 minutes for 20 minutes: 3 Front Squats + 6 Burpees 2. For time: 20 Pullups 20 Box jumps 20 Toes to bar 20Continue reading “WOD Monday November 25th”

WOD Wednesday November 20th

Warm up: 20 pushups / banded tricep push downs x 15 Bench press: 15 minutes to find a max OR 15 minutes to establish a max Turkish get up 2. 20 minute AMRAP: 50 Calorie row 50 Burpees 50 Pullups 50 Double unders

WOD Friday November 8th

Warm up: 40 Kettlebell swings / 30 sit ups / 10 Burpees Deadlift: 5 x 2 @ 90% 2. 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. OR 10 Power cleans ( Pretty heavy ) 20Continue reading “WOD Friday November 8th”