WOD Tuesday January 12th

Warm up: Row 500 meters, 10 Push ups, 10 Sit ups, 10 Empty bar cleans Every minute on the minute for 10 minutes: 1st minute: 3 Bench press @ 80% 2nd minute: 1 Clean + 1 Hang Clean @ 80% your clean max 2. For Time: 20, 15, 10, 5 Push up or Weighted pushContinue reading “WOD Tuesday January 12th”

WOD Tuesday January 5th

Warm up: Run Havoc Loop “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop betweenContinue reading “WOD Tuesday January 5th”

WOD Friday November 27th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Classes Today: 12 pm, 4 pm, 5 pm, 6 pm, 7 pm Warm up #11 Every minute on the minute for 10 minutes: 1st Minute: 2 Strict Press @ 85% 2nd Minute: 2 Deadlifts @ 85% 2. 3 Rounds For Time: 15 Ring DipsContinue reading “WOD Friday November 27th”

WOD Monday October 19th

We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM!   Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! YouContinue reading “WOD Monday October 19th”

WOD Wednesday September 16th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 2 Rounds: 10 Push ups, 30 Sec Plank Hold Bench Press: 4, 4, 4, 4 @ 80-85% your max 2. 3 Rounds for time: 40 Double Unders 20 Sumo-Deadlift High-pulls 10 Toes-to-bar 5Continue reading “WOD Wednesday September 16th”

WOD Monday August 24th

Please welcome new Coach, Tracy to the Havoc team. She will be coaching some classes at Havoc and we are super excited to have her! Warm up #1 Overhead Squat: Find one rep max 2. As many rounds as possible in 15 minutes of: 200 Meter Run 15 Sumo-Deadlift high-pulls @ 95/ 63 10 LateralContinue reading “WOD Monday August 24th”

WOD Tuesday July 28th

Warm up # 2 1. Push press + Jerks: 1,1,1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. For time: 30 Glute ham sit ups 30 Box jumps @ 30/24″ 30 Double leg mountain climbers 30 Pullups 30 KB Sumo deadlift high pull @ 2/ 1.5 pood Anybody know whoContinue reading “WOD Tuesday July 28th”

WOD Friday April 3rd

Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up of your choice “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″Continue reading “WOD Friday April 3rd”

WOD Tuesday March 31st

Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up : 2 rounds: 30 Sec Handstand Hold, 10 Back Extentions 1. Push Press: 5, 5, 5, 5, 5 Max Reps Push Press @ about 70% your lastContinue reading “WOD Tuesday March 31st”

WOD Monday February 9th

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 # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. As many rounds as possible in 3 minutes of: 10 Thrusters @ 75 / 53 lbs 10 Pullups Rest 2 MinutesContinue reading “WOD Monday February 9th”