CrossFit Open Competitors: Today is the last day to complete 16.3. All scores must be entered by 8 p.m. tonight! This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workoutContinue reading “WOD Monday March 14th”
Tag Archives: strict press
WOD Wednesday March 2nd
This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! And lets do the workout this Friday at the 7 p.m. Class!!! This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weightsContinue reading “WOD Wednesday March 2nd”
WOD Thursday February 4th
Warm up: 2 Rounds of: 10 Glute ham raise / 10 Pendlay rows / 5 Burpees Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier than last week 2nd minute: 3 Deadlifts @ Heavier than last week 2. For time: 1000 meterContinue reading “WOD Thursday February 4th”
WOD Thursday January 28th
Warm up: High skips x 100 feet Glute ham raise x 10 Toes to bar x 10 Glute ham raise x 10 Toes to bar x 10 High skips x 100 feet Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ Heavier thanContinue reading “WOD Thursday January 28th”
WOD Thursday January 21st
Warm up: Run 600 meters, 10 Pendlay Rows, 30 Sec Handstand Hold, 10 Glute Ham Raise, 30 Sec Handstand Hold Every minute on the minute for 10 minutes: 1st minute: 1 Strict Press + 2 Push Press + 2 Jerks @ 80-85% 2nd minute: 5 Deadlifts @ 70-75% 2. Max reps in 3 minutes: ThrustersContinue reading “WOD Thursday January 21st”
WOD Monday December 28th
Warm up #1 The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension of theContinue reading “WOD Monday December 28th”
WOD Monday December 21st
Warm up #6 “The CrossFit Total” You have 3 official attempts at each of the following movements 1. Back Squat 2. Press 3. Deadlift
WOD Friday December 18th
This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!! Today you have two options. We are scheduled to do “The CrossFit Total” on this coming Monday December 21st. If you will not be here on Monday and would like to do this today youContinue reading “WOD Friday December 18th”
WOD Friday December 11th
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! If you are Competing this weekend take it easy today. If you plan on coming to the gym doContinue reading “WOD Friday December 11th”
WOD Wednesday December 9th
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: 10 Good mornings, 10 Front squats, 10 Jerks ALL w/ empty bar 20 minutes to find maxContinue reading “WOD Wednesday December 9th”
CrossFit Havoc 