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WOD Tuesday February 4th

Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run

WOD Thursday January 30th

Warm up # 6 1. Clean and jerk: 1 rep every 90 seconds for 12 minutes 2. For time: 400 meter run 30 shoulder to overhead @ 115 lbs 30 Glute ham sit ups 30 shoulder to overhead @ 115 lbs 400 meter run

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 10th

Warm up # 2 6 rounds for time of: 400 meter run 6 Clean and jerks @ 3/4 body weight 2 Muscle ups

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”

WOD Thursday December 5th

1. Two hands any how : Do it 2. “Time to sweat” 50 burpees Mall run ( 1 lap around entire outside of mall ) 9/10 of a mile 50 Calories on rower