clean – Page 12 – CrossFit Havoc

WOD Thursday July 9th

Warm up #6 1. Front Squat: 3, 3, 3, 3 @ 80% 2. For 24 min: 1st minute: 1 Legless rope climb or 1 Rope climb or 10 Ring rows 2nd minute: 1 Cluster (Squat clean into a thruster) 3rd minute: 30 seconds of max Double unders

WOD Monday June 15th

Warm up # 6 1. 25 minutes to establish a 1 rep max front squat 2. 8 Rounds for time of: 2 Cleans @ heavy 4 Box jumps @ high

WOD Thursday June 4th

Warm up #9 1. 20 Minutes to Find Max Havocomplex Clean 2. 10 Minute AMRAP: 5 Thrusters 10 Box Jumps 15 Double Unders

WOD Tuesday May 19th

Warm up: Handstand hold x 30 seconds / 10 sit ups x 3 1. Press: 3,3,3 2. Push press: 3,3,3 3. Jerk: 3,3,3 4. “Elizabeth” 21,15,9 reps for time of: 135 lb Cleans (NOT power cleans) Ring dips

WOD Thursday May 7th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: 2 Rounds: 8 Chest-to-Bar Pull ups , 8 Ring Dips , 8 Sit ups 1. 20 minutes of: Muscle up Skill work 2. For Time: 30 GHD Sit ups 30 Thrusters @ 75 lbsContinue reading “WOD Thursday May 7th”

WOD Friday March 20th

Lots of Events coming up! Click to check it out! This Saturday the gym is closed! Hope to see everyone at our first year of The Havoc Games! Warm up of your choice 1. 5 Rounds for time: 10 Glute-Ham Sit ups 10 Double-legged mountain climbers 2. OPEN WORKOUT 15.4 Complete as many reps asContinue reading “WOD Friday March 20th”

WOD Tuesday March 17th

Register Now for THE HAVOC GAMES on March 21st!! Register by March 19th!! Lots of Events coming up! Click to check it out! Warm up # 7 1. Every 90 seconds for 12 minutes: 1 Power clean + 2 Push presses + 2 Jerks 2. 10 Rounds for time of: 6 Box jumps @ HighContinue reading “WOD Tuesday March 17th”

WOD Thursday March 5th

Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Yo, come to the gym tonight @ 8:00 to watch the open announcement! Bring some grub. Warm up # 6 1. Back Squat: 1,1,1,1,1 @ 100% of your old max 2. As many rounds as possibleContinue reading “WOD Thursday March 5th”

WOD Wednesday February 11th

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 # 2 1. Strict pullups x Max reps Rest 3 minutes Max reps again Rest 3 minutes Max reps again 2. 18 minutes of: 2 Cleans 4 Seated box jumpsContinue reading “WOD Wednesday February 11th”

WOD Monday February 2nd

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 #1 1. Back squat: 3, 3, 3, 3, 3 @ 80% your 1 rep max 2. 4 Rounds for time: 15 Power wallballs @ 20 / 14 10 Hang powerContinue reading “WOD Monday February 2nd”