run – Page 17 – CrossFit Havoc

WOD Thursday June 18th

Warm up # 4 For time: 300 meter run 30 Pistols 30 Toes to bar 300 meter run 30 Wallballs 30 Weighted sit ups holding med ball 300 meter run 30 Calorie row 30 Renegade rows 300 meter run

WOD Tuesday June 9th

Warm up # 7 1. Weighted pushup: 10,10,10,10 2. For time: Havoc loop run 30 Burpees Havoc loop run 30 Burpees

Today we only have class at 6 a.m. , 9 a.m. and 11 a.m. Your choice of: Murph , Partener Murph or sMurph. MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘BodyContinue reading “WOD Monday May 25th”

WOD Monday May 18th

Warm up # 1 1. Every 2 minutes for 16 minutes: Front Squat x 2 reps @ about 85% 2. “Helen” 3 Rounds for time of: 400 meter run 21 kettlebell swings @ 1.5 / 1 pood ( American swings) 12 Pullups

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 May 11th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up # 1 1. Every 2 minutes for 16 minutes: Back squat x 2 reps 2. “Time to sweat” 50 burpees Havoc loop run 50 Calories on rower

WOD Friday May 1st

There is no 6 a.m. class today and the gym is closed this coming Sunday! Thanks to Melissa, Ani and Stirling for holding it down at the gym for us Friday and Saturday! See you guys Monday! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFitContinue reading “WOD Friday May 1st”

WOD Thursday April 30th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up #5 1. 20 minutes: Work on Rope Climb technique/holds 2. 20 minutes: Handstand technique (on wall/ free standing/ handstand walking)

WOD Thursday April 16th

Warm up # 2 1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 45 seconds of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 30 seconds of 45 / 25 lb WeightedContinue reading “WOD Thursday April 16th”

WOD Thursday April 9th

Nutrition Seminar this Saturday April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up #7 5 Rounds for time: 20 Push Press @ 95 lbs / 63 lbs 200 Meter Run 20 Pull ups 200 Meter Run 20 BoxContinue reading “WOD Thursday April 9th”