WOD Tuesday April 8th

Warm up # 3 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups https://www.t-nation.com/training/jogging-delusion https://www.t-nation.com/training/death-of-steady-state-cardio Regular Cardio Will Make You Fat

WOD Tuesday March 18th

Warm up: 25 burpees 1. Weighted Pushups: 5,5,5,5,5 RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived byContinue reading “WOD Tuesday March 18th”

WOD Tuesday January 21st

Attention!!! The gym will be closed Today for classes from 9-12. Classes will resume at 12:00. Warm up # 4 1. Weighted Pushup: 45 lbs x max reps in 1 minute Rest 2 minutes 35 lbs x max reps in 1 minute Rest 2 minutes 25 lbs x max reps in 2 minutes 2. 10Continue reading “WOD Tuesday January 21st”

WOD Friday January 3rd

Beginning of the month. Rent is Due. Thanks! Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays.   1. For time: 45 / 25 lb plate 1 mile run 1 Rope climb 25 Burpees 1 Rope climb 400 meter run 1 Rope climb 25 Pushups 1Continue reading “WOD Friday January 3rd”