INFO: New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Wednesday April 19th”
Tag Archives: Thruster
WOD Friday March 25th
Warm up: 100′ Bear Crawl, 100′ High Skips, 50′ Burpee Broad Jump Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders
WOD Wednesday March 22nd
Warm up: 10 Burpees / 20 Air squats / 10 Glute ham sit ups / 20 Pushups For time: 600 meter run 30 Thrusters @ 95 lbs 9 Muscle ups / 18 Pullups 30 Double unders 30 Push press @ 95 lbs 6 Muscle ups / 12 Pullups 30 Double unders 30 Overhead squats @ 95Continue reading “WOD Wednesday March 22nd”
WOD Thursday March 16th
Warm up: 2 Rounds of: 100′ karaoke / 100′ high skips / 100′ back pedal For time: 40 Thrusters @ 75 / 53 lbs 200 Meter run 20 Wollymockers 200 Meter run 20 Power cleans @ 165 / 113 200 meter run 10 Wollymockers 200 meter run
WOD Wednesday March 8th
Warm up: 2 rounds 15 Pushups / 200 meter run Push press: 2,2,2,2,2,2 2. 3 Rounds for time: 15 Calorie row 10 Thrusters @ 115 / 83
WOD Monday February 27th
Warm up: 2 rounds of: Seated good mornings x 12 / jumping air squat x 8 Front squat: 30 minutes to establish a 1 rep max 2. Fran: 21, 15, 9 reps for time of: Thrusters @ 95 / 63 lbs Pullups or Mega fran 12, 9, 6 reps for time of: 155 / 108Continue reading “WOD Monday February 27th”
WOD Monday February 20th
Warm up: 2 rounds of: 1 minute of jumping jacks / 10 glute ham raise / 10 sit ups Front Squat: 1,1,1 2. Back Squat: 2,2 3. Every minute on the minute for 8 Minutes: Odd: 15 Thrusters @ 95 / 63 Even: 15 Pullups ( adjust reps to appropriate number) (not too appropriate though)
WOD Wednesday February 1st
Hey guys, CrossFit Havoc is 8 years old today. Warm up: 800 meter run 8 rounds for time of: 8 Pullups 8 Box jumps 8 Thrusters
WOD Wednesday January 18th
Click to see what is New for 2017! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 Empty Bar Thrusters Find one Rep Max: Thruster 2. For Time: 12, 10, 8, 6, 4, 2 Push Press Barbell Lunges https://youtu.be/93_vXLSLXDU
WOD Wednesday January 11th
Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Weightlifting starts tonight at 6:30 p.m.! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 sit ups Every minute on the minute for 10 minutes: 1st minute:Continue reading “WOD Wednesday January 11th”
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