Tag Archives: sit up

WOD Monday April 4th

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Get some extra help on improving your Clean & Jerk and Snatch. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members.Continue reading “WOD Monday April 4th”

WOD Monday March 21st

CrossFit Open Competitors: Today is the last day to complete 16.4. All scores must be entered by 8 p.m. tonight! Last week of the Open! We will be at the gym Thursday at 8 p.m. watching it announced live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to doContinue reading “WOD Monday March 21st”

WOD Monday February 29

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! CrossFit Open Competitors: Today is the last dayContinue reading “WOD Monday February 29”

WOD Friday February 26th

Get signed up for the Open! We will do the workouts on Saturdays at 11:30 a.m.  Sign up now! Make sure to choose “CrossFit Havoc” as your affiliate.  Warm up: 800 Meter Row For Time: 400 Meter Run 40 Toes-to-Bar 40 Power Wallballs 400 Meter Run 40 Ball Slams 40 1-Legged Burpees (20 per leg) 400 MeterContinue reading “WOD Friday February 26th”

WOD Friday February 12th

Warm up: 2 rounds – Good mornings x 8  / Kang squats x 8  / Heaving snatch balance x 8 Overhead squat: 5 Reps every 3 minutes for 15 minutes 2. For time: 40 Burpees 10 Sit ups 30 Burpees 20 Sit ups 20 Burpees 30 Sit ups 10 Burpees 40 Sit ups Who are these people?Continue reading “WOD Friday February 12th”

WOD Tuesday February 2nd

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm.  Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 1 minute jump rope / 1 minute handstand hold / 1 minuteContinue reading “WOD Tuesday February 2nd”

WOD Thursday December 17th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Warm up: 2 Rounds: 6 Glute-ham raise, 6 Empty bar Snatch Balance Snatch Balance: 2, 2, 2, 2 ,2 (Work up to a heavy set of 2) 2. 4 Rounds for Time: 5 Snatch 20Continue reading “WOD Thursday December 17th”

WOD Tuesday December 8th

Havoc Holiday Party! December 19th @ 6 pm. Pot Luck and White Elephant Gift Exchange.  This Saturday and Sunday the gym will be closed for The Havoc Games Competition. Come cheer on your fellow Havoc Crew! Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ approxContinue reading “WOD Tuesday December 8th”

WOD Monday November 30th

Register for The Havoc Games by December 1st! That is tomorrow!! Warm up #6 Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2nd set of 8 minutes: Front Squat 3 reps @ 80% 3rd set of 8 minutes: Back Squat 3 reps @ 80% 2. “Annie”Continue reading “WOD Monday November 30th”