Open Competitors: See you guys this Saturday or Sunday @ 11 a.m. for open workout validation. Please try to come to do the workout during one of these two times. Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats Every minute on the minute forContinue reading “WOD Friday March 18th”
Tag Archives: row
WOD Tuesday March 1st
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! This weeks Open Announcement! We will be at the gym Thursday at 8Continue reading “WOD Tuesday March 1st”
WOD Friday February 19th
Warm up: 2 rounds – Good mornings x 8 / Kang squats x 8 / Heaving snatch balance x 8 Overhead squat: 4 Reps every 3 minutes for 15 minutes 2. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes 3. 5 x 100 meter row intervals – 1 minuteContinue reading “WOD Friday February 19th”
WOD Thursday February 11th
Warm up: 2 Rounds of: GHD Arm raises x 15 / Jumping air squats x 15 Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 2 Deadlifts @ Heavier than last week 2. 3 Rounds for timeContinue reading “WOD Thursday February 11th”
WOD Thursday January 14th
Come in at 6:00 p.m. tonight to try out the Gymnastics class! Warm up: 400 meter run, 30 sec Handstand Hold, 10 Sit ups, 30 sec Handstand Hold Every minute on the minute for 12 minutes: 1st Minute: Turkish Get up Right arm 2nd Minute: Turkish Get up Left arm 2. For Time: 5000 meterContinue reading “WOD Thursday January 14th”
WOD Wednesday January 13th
Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”
WOD Tuesday January 5th
Warm up: Run Havoc Loop “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop betweenContinue reading “WOD Tuesday January 5th”
WOD Friday January 1st
Open from 3:30 p.m. – 8 p.m. today! Warm up #2 “2016” Row 2016 Meters 20 Push Press 16 Burpee broad jumps 20 Walking Lungs 16 Burpees over bar 20 Thrusters 16 Burpees
WOD Wednesday December 23rd
Warm up: 20 Burpees Weighted Push up: 5, 5, 3, 3, 1, 1 2. For Time: 500 Meter Row 40 Kettlebell Swings 30 Wallballs 20 Toes-to-bar 10 Wall Climbs
WOD Friday December 18th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Today you have two options. We are scheduled to do “The CrossFit Total” on this coming Monday December 21st. If you will not be here on Monday and would like to do this today youContinue reading “WOD Friday December 18th”
CrossFit Havoc 