Today we are only open for the 10:30 Class. We will be at the gym at 10:00 a.m. Partner WOD: Teams of two, Girl/Girl or Guy/Guy, You can partner up at the gym Warm up: Run the Havoc Loop! For Time: 50 Back squats @ 135/93 40 Pull ups 30 Shoulder-to-overhead @ 135/93 50 FrontContinue reading “WOD Monday September 7th”
Tag Archives: Overhead squat
WOD Monday August 24th
Please welcome new Coach, Tracy to the Havoc team. She will be coaching some classes at Havoc and we are super excited to have her! Warm up #1 Overhead Squat: Find one rep max 2. As many rounds as possible in 15 minutes of: 200 Meter Run 15 Sumo-Deadlift high-pulls @ 95/ 63 10 LateralContinue reading “WOD Monday August 24th”
WOD Wednesday August 5th
Warm up #10 For time: 40 Calories on the rower 30 Overhead squats @ 75 / 53 lbs 20 Toes to bar 1000 meter run 20 Toes to bar 30 Overhead squats @ 75 / 53 lbs 40 Calories on the rower
WOD Tuesday July 21st
Warm up: Handstand or plank hold x 1 minute / Back extensions x 20 x 2 rounds 1. Push press + Jerks: 2,2,2 @ 95% (end each set of push presses with 2 jerks) 2. JOSH SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 FebruaryContinue reading “WOD Tuesday July 21st”
WOD Monday June 1st
Warm up # 6 1. Overhead Squat: 5,5,3,3,1,1 2. 20,15,10,5 reps for time of: Wallballs Kneeling squat jumps or Burpees Huge Shout out to Everyone who came out to WOD JAMZ this past weekend. We had an awesome time hanging, working out, and getting sunburned. Big thanks to Sherry Farabee for taking these awesome pictures!!!Continue reading “WOD Monday June 1st”
WOD Wednesday May 13th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 6 10 Rounds for time of: 200 meter run 5 Overhead squats @ 135/95 5 Pullups (no kipping) Did he make it?
WOD Monday April 13th
Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. As many rounds as possible in 4 minutes of: 6 Pullups 2 Over head lunges each leg Rest 2 minutes As many rounds as possible in 3 minutes of: 6 Pullups 2 Over head lunges each leg Rest 2 minutes As many rounds as possible inContinue reading “WOD Monday April 13th”
Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Warm up 1. Deadlift: 1,1,1,1,1 @ 95% 2. Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of:Continue reading
WOD Monday January 26th
Warm up # 6 1. Back Squat: 5,5,5 2. Every minute on the minute for 8 minutes: 1 High hang snatch 1 Overhead squat 3. 100 kettlebell swings @ 1.5 / 1 pood in as few sets as possible Great turn out for our second partner workout. Thanks to Our Havoc Peeps and the Crew fromContinue reading “WOD Monday January 26th”
WOD Monday January 12th
Warm up # 6 1. For 20 minutes: Odd minutes: 2 Overhead squats – Use 78.614% of your max Even minutes: Dumbbell power snatch x 2 each side 2. For time: 20 Overhead squats 15 Chest to bar pullups 10 Overhead squats 5 Bar muscle ups http://www.youtube.com/watch?v=DvCPvSIZKHg
CrossFit Havoc 