WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps

  1. Every minute on the minute for 15 Minutes:

Minute 1. Swimming frog x 10

Minute 2.Bulgarian split squat x 6 each leg

Minute 3. Seated plate press x 15

2. 5 Rounds for time of:

10 Pullups

Round 1 – 8 strict, 2 kipping 

Round 2 – 6 strict, 4 kipping 

Round 3 – 4 strict, 6 kipping 

Round 4 – 2 strict 8 kipping 

Round 5 – 10 kipping

15 Front squats @ 115 / 83

WOD Wednesday November 18th

Warm up: 400 meter run / Dynamic mobility / Make someone smile

Every minute on the minute for 10 minutes:

10 Wallballs + 10 Pullups

Every minute on the minute for 10 minutes:

4 Burpees

40′ Sprint

4 Burpees

40′ Sprint

Every minute on the minute for 10 minutes:

20 Double unders + 6 Dumbbell snatches

*Adjust the reps per EMOM to match your ability.

*There is no rest between 10 minute efforts.

 

WOD Wednesday June 17th

Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges

“Daniel”

  • For Time
  • 50 Pull-Ups
  • 400 meter Run
  • 21 Thrusters (95/65 lb)
  • 800 meter Run
  • 21 Thrusters (95/65 lb)
  • 400 meter Run
  • 50 Pull-Ups

CrossFit: Forging Elite Fitness: Thursday 060615

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).

WOD Monday January 30th

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: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction

  1. Every 2 minutes for 5 sets:

Anderson front squats x 2

2. Every 2 minutes for 5 sets:

Anderson Back squats x 2

3. 10 rounds for time:

1 Heavy power clean

5-8 Pullups ( pick a number and stick to it, we are looking for unbroken sets for at least the first half, choose the pullup reps accordingly)

 

WOD Thursday December 12th

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 are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.

Warm up: 3 rounds – 30 second plank / 12 lunges

  1. Every 90 seconds for 10 sets:

2 Push presses + 2 Jerks

2. For time:

15 Power cleans @ 135 / 93

20 Pullups

15 Power cleans @ 225 / 153

20 Pullups