strict press – Page 10 – CrossFit Havoc

WOD Friday March 13th

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 # 11 1. Deadlift:1 Rep max! 2. Press: 1 Rep max! 3. For time: 500 Meter row 30 Burpees

WOD Tuesday March 3rd

Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Warm up # 2 1. Press: 2,2,2,2,2 @ 90% 2. Bench: 2,2,2,2,2 @ 95% 3. Max double unders in 6 minutes Begin every minute with 1 Wollymocker

WOD February 24th

Lots of Events coming up! Click to check it out! The Havoc Games Registration Opens This Wednesday @ 8 a.m. The CrossFit Open Starts This Thursday! Time to Sign Up! Warm up: 2 rounds: 30 second handstand hold or plank / 20 sit ups / 10 super mans 1. Press: 5,5,5,5,5 @ 80% 2. BenchContinue reading “WOD February 24th”

WOD Tuesday January 10th

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: Pushups x 20 / Sit ups x 20 / Empty bar barbell row x 20 1. Press: 5 x 3 @ 85% 2. Bench press 5 x 3 @ 85%Continue reading “WOD Tuesday January 10th”

WOD Tuesday February 3rd

Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up: 2 rounds: 30 seconds of handstand hold, 10 back extensions, 10 GHD sit ups 1. Strict press: 3, 3, 3, 3, 3 @ 80% 1 rep max 2. Bench press:Continue reading “WOD Tuesday February 3rd”

6 Week Strength Cycle

We are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press, Bench Wednesday: Regular programming Thursday: Back squat Friday: Deadlift If you miss any days you are welcome to make them up on weekends or double up Squats and presses ifContinue reading “6 Week Strength Cycle”

WOD Tuesday January 27th

Yo this is the link for The Havoc Strength Fest Site. Check it out!! https://havocstrengthfest.wordpress.com/ Warm up # 9 1. 6 cycles of: 1 Press, 2 push presses, and 3 jerks 2. 5 Rounds for time of: 20 Air squats 5 L-pullups 20 Double unders 5 Weighted pullups @ 35 / 15 lbs

WOD Tuesday December 23rd

Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up: 2 rounds: 8 empty bar presses, 8 back extensions, 8 long jumps 1. Every minute on the minute for 10 minutes: First 5 minutes: 2 Strict press Second 5 minutes: 2 Push press 2. For Time: 5 Wall climbsContinue reading “WOD Tuesday December 23rd”

WOD Friday November 21st

Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups

WOD Tuesday October 7th

Warm up # 3 1. Dumbell Bench press: 5,5,5,5,5 2. 8 Rounds for time of: 100 Meter run 10 Pullups (every other round is kipping) 10 Strict press @ 95 lbs