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”
Tag Archives: squat
WOD Friday May 15th
THIS SUNDAY: Havoc Beach WOD and Hang Out! Share with everyone you know in the local CrossFit Community! Warm up of your choice Sorry guys… For time: 165 lb Strict press x 5 Muscle ups x 5 165 lb Push press x 10 Muscle ups x 5 165 lb Thruster x 15 Muscle ups x 5Continue reading “WOD Friday May 15th”
WOD Thursday May 7th
Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community! Warm up: 2 Rounds: 8 Chest-to-Bar Pull ups , 8 Ring Dips , 8 Sit ups 1. 20 minutes of: Muscle up Skill work 2. For Time: 30 GHD Sit ups 30 Thrusters @ 75 lbsContinue reading “WOD Thursday May 7th”
WOD Monday April 20th
Warm up # 1 1. Back squat: 3,3,3,3,3 working up to a 3 rep max 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats
WOD Thursday March 12th
This Thursday @ 8 pm we will be watching the Open 15.3 announcement. Bring a snack to share and lets watch Julie Foucher and Lauren Brooks throw down! Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 6Continue reading “WOD Thursday March 12th”
WOD Tuesday November 18th
Warm up: 1000 meter row “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats
WOD Monday August 4th
Rent is due. Thanks! Warm up # 1 1. Front Squat: 2 Reps every minute on the minute for 10 minutes 2. 10 Rounds for time of: 100 meter run 2 Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground atContinue reading “WOD Monday August 4th”
WOD Thursday June 12th
Warm up: 10 good mornings / 10 Step ups / 10 Glute ham raise x 2 rounds 1. Back Squat: 5,5,5,5,5 @ 80% 2. 10 rounds for time of: 5 Handstand pushups 15 Sit ups
Warm up: Sure “Murph” For time: 1 Mile run 100 Pullups 200 Pushups 300 Air squats 1 Mile run Partition the middle stuff as needed. Suck it up on the runs. http://navyseals.com/ns-overview/notable-seals/michael-p-murphy/
WOD Tuesday January 21st
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”
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