Tag Archives: burpees

WOD Monday May 4th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up # 8 1. For 20 minutes: Odd minutes: Overhead squat x 2 Even minutes: Power snatch x 1 2. 3 rounds for time of: 16 Alternating one legged burpees (8 each side) 48 DoubleContinue reading “WOD Monday May 4th”

WOD Wednesday April 1st

Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up #4 As many rounds as possible in 25 Minutes: 5 Front Squats @ 115 lbs/ 80 lbs 10 Burpees 20 lateral Barbell Jumps 10 Push upsContinue reading “WOD Wednesday April 1st”

WOD Friday January 16th

Reminder!! There is no 6 am class this Friday or next Monday. 1. 10 Minutes of Jump rope practice 2. As many rounds as possible in 20 minutes of: 1 Box jump 1 Burpee 1 Toes to bar 200 meter run 2 Box jump 2 Burpee 2 Toes to bar 200 meter run * continueContinue reading “WOD Friday January 16th”

WOD Thursday December 18th

Warm up: 20 Burpees, 15 Tuck Jumps, 10 Double legged mountain climbers 1. 10 minutes to find: Max double-unders 2. “Cindy” As many rounds and reps as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air squats Take a guess what these pictures are demonstrating.

WOD Wednesday September 24th

Yo! Today is the last day to sign up for the Battle @ Havoc! Click to sign up! Warm up # 5 1. 20 minutes to establish a max on this complex: Power snatch, Hang power snatch, Overhead squat x 3 2. For time: 60 Kettlebell swings @ 1.5 / 1 pood 200 Meter runContinue reading “WOD Wednesday September 24th”

WOD Friday August 15th

Warm up of your choice 1. 15 minutes of handstand pushup practice. Progressions for each skill level. If you have handstand pushups, you will work on parallette handstand pushups, if you have those you will work on ring handstand pushups, if you can do ring handstand pushups, time to try freestanding. 2. 3 rounds forContinue reading “WOD Friday August 15th”

WOD Sunday June 23rd

Congratulations to all of our athletes who competed this past weekend, and a big thank you to all of the friends and family who came down to support us during the competition. It was an awesome weekend. We may not have won anything, but we can walk tall and be proud that we put itContinue reading “WOD Sunday June 23rd”

WOD Thursday January 23rd

Warm up: Row 1000 meters. Get ready to hurt. THE SEVEN A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA whereContinue reading “WOD Thursday January 23rd”