Warm up: 100′ high skip / 100′ side shuffle x 3 rounds 1. 30 seconds on 30 seconds off air squat hold x 10 sets 2. Nancy 5 rounds for time of: 400 meter run 15 Overhead squats @ 95 / 63
Tag Archives: run
WOD Monday May 29th
There will only be one class today @ 9:00 a.m.! Everyone is invited! 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 ‘Body Armor.’ From here on it will be referred to asContinue reading “WOD Monday May 29th”
WOD Tuesday May 16th
Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5 x 4 (5 sets of 4 reps) @ 75-80% of your max 2. 2 Rounds for time: 800 Meter Run 4 Rope Climbs 16 Thrusters Do not take this guys advise, but he is pretty funny. For Mature Audiences Only.
WOD Friday May 12th
Warm up: 500 Meter Row, 3 Rounds: 5 Banded Good Mornings, 5 Push ups Superset: Deadlift and Bench Press 4 x 4 (try to end heavier then last week) 2. 2 Rounds for Time: 200 Meter Farmers Carry 300 Meter Run with Plate 400 Meter Run
WOD Monday May 1st
Who won this weeks and MONTHS Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! INFO: New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner? Our 7am class is now our 30 minute CardioBlast Class! Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, orContinue reading “WOD Monday May 1st”
WOD Monday April 24th
Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this LAST week? Everyone starts back at ZERO! The Havoc Games “Gym Olympics”! THIS SATURDAY April 29th @ 12 pm. Get ready to have fun! BYOB! Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups BackContinue reading “WOD Monday April 24th”
WOD Monday April 17th
Who won this weeks Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! Who will take it this week? Everyone starts back at ZERO! INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class orContinue reading “WOD Monday April 17th”
WOD Wednesday April 12th
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Wednesday April 12th”
WOD Friday April 7th
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Friday April 7th”
WOD Monday April 3rd
INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Monday April 3rd”
CrossFit Havoc 