Warm up # 2 1. Weighted Pullups: 1,1,1,1,1 2. “GI Jane” 100 burpee pullups for time
Tag Archives: Workout of the Day
WOD Monday January 13th
Warm up # 1 Total This. Front Squat Push press Power snatch You have 3 official attempts at each lift to establish a score for each. Your best attempts at each lift will be added together for your total.
WOD Friday January 10th
Warm up # 2 6 rounds for time of: 400 meter run 6 Clean and jerks @ 3/4 body weight 2 Muscle ups
WOD Thursday January 9th
Warm up # 5 1. Snatch technique x 10 minutes 2. For time: 95 lb snatch x 20 Pullups x 15 115 lb snatch x 15 Pullups x 15 135 lb snatch x 10 Pullups s x15 155 lb snatch x 5 Pullups x 15 One of favorite weightlifting videos
WOD Tuesday January 7th
Warm up # 4 1. Weighted Pullup: 3,3,3,3,3 2. For time: 24″ Box jump x 50 Wallball x 50 Knees to elbows x 50 1.5 pood/1 pood kb figure 8 x 50 (25 each side) Every 2 minutes do 20 double unders. If you can’t get at least 10 double unders in a row. DoContinue reading “WOD Tuesday January 7th”
Monday January 6th
Today is the first day of 6am classes. We will be holding them every Monday, Wednesday, and Friday. Warm up # 3 1. For 20 minutes: Odd minutes: Back squats x 2 Even minutes: Push press x 3 2. For time: 500 meter row 40 Thrusters @ 75/53 lbs 500 meter row
WOD Friday January 3rd
Beginning of the month. Rent is Due. Thanks! Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. 1. For time: 45 / 25 lb plate 1 mile run 1 Rope climb 25 Burpees 1 Rope climb 400 meter run 1 Rope climb 25 Pushups 1Continue reading “WOD Friday January 3rd”
WOD Monday December 30th
Announcement!!!!! Starting next Monday January 6th CrossFit Havoc will be offering 6 am classes Monday, Wednesday and Fridays. The gym will be open from 9-1 on Tuesday Dec 31st and closed on Jan 1st 1. 3 sets of max reps : strict pullups – rest 3 minutes between efforts 2. For 20 minutes: OddContinue reading “WOD Monday December 30th”
WOD Friday December 27th
For time: 155 lb Overhead squat x 20 Glute ham sit up x 25 155 lb Front squat x 30 Toes to bar x 35 155 lb Back squat x 40 Sit ups x 45 6′ /4′ Burpee broad jumps x 50
WOD Tuesday December 24th
Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 BodyweightContinue reading “WOD Tuesday December 24th”
CrossFit Havoc 