CrossFit Havoc

WOD Friday May 29th

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . 4 Rounds for Time: 10 Overhead Squats 20/16 Calorie Row

WOD Friday May 29th Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . 4 Rounds for Time: 10 Overhead Squats 20/16 Calorie Row

WOD Thursday May 28th

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Clean + 1 Front Squat + 2 Shoulder to Overhead *increase weight as you go 4 . For Time: 50/40 Calorie Bike 30 Toes to Bar 10 Clean and Jerks

WOD Thursday May 28th Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Clean + 1 Front Squat + 2 Shoulder to Overhead *increase weight…

WOD Wednesday May 27th

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups For Time: 10 Wall Walks 100 Feet of Walking Lunges 9 Wall Walks 90 Feet of Broad Jumps 8 Wall Walks 80 Feet of Walking Lunges 7 Wall Walks 70 Feet of Broad Jumps 6 Wall Walks 60 Feet of Walking Lunges…...

WOD Wednesday May 27th Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups For Time: 10 Wall Walks 100 Feet of Walking Lunges 9 Wall Walks 90 Feet of Broad Jumps 8 Wall Walks 80 Feet of Walkin…

WOD Tuesday May 26th

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 2 Push Press 2nd Minute: Calorie Row 2 . As Many Rounds as Possible in 12 Minutes: Sit ups Burpees Double Unders *Starts at 3 Reps Each and add 3 Each Round until the 12 Minutes is up

WOD Tuesday May 26th Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 2 Push Press 2nd Minute: Calorie Row 2 . As…

WOD Monday May 25th

The Gym is Open From 5:30a.m. - 12:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 6:00 a.m., 8:00 a.m., 10:00 a.m. IF YOU DID NOT ALREADY SIGN UP PLEASE CALL TO SEE IF A SPOT IS AVAILABLE! “Murph” For Time: 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run…...

WOD Monday May 25th The Gym is Open From 5:30a.m. – 12:00a.m. Get Ready For Murph!! Bring a Towel and Lots of Water! Heats are at 6:00 a.m., 8:00 a.m., 10:00 a.m. IF YOU DID NOT ALREADY SIGN UP PLEASE CALL TO SE…

WOD Friday May 22nd

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . Every 3 Minutes for 4 Rounds: 200 Meter Run 10 Double Legged Mountain Climbers 5 Reverse Burpees

WOD Friday May 22nd Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Kang Squats 1 . For 4 Sets: 3 Anderson Squats 6 Deadlifts 2 . Every 3 Minutes for 4 Rounds: 200 Meter Run 10 Double Legged Mountain Climbers 5 Re…

WOD Thursday May 21st

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 30 seconds for 10 Rounds: 1 Hang Full Clean (Stay at same weight, warm up weight) 2 . Every 1:30 for 5 Rounds: 1 Full Clean 1 Full Clean and Jerk 3 . Every 1:30 for 5 Rounds: 1 Full Clean and Jerk 4 . 5 Rounds for Time: 20 Pull ups 20 Dumbbell Thrusters

WOD Thursday May 21st Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks 1 . Every 30 seconds for 10 Rounds: 1 Hang Full Clean (Stay at same weight, warm up weight) 2 . Every 1:30 f…

WOD Wednesday May 20th

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups As Many Rounds as possible in 32 Minutes: 1 Mile Bike 2 Rope Climbs 10 Devil Press 20 Push ups

WOD Wednesday May 20th Warm up: 200 Meter Jog / 10 Ring Rows / 10 Burpees / 10 Air Squats / 10 Sit ups As Many Rounds as possible in 32 Minutes: 1 Mile Bike 2 Rope Climbs 10 Devil Press 20 Push ups

WOD Tuesday May 19th

Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 3 Push Press 2nd Minute: Calorie Row 2 . For Time: 40 Hang Power Cleans 30 GHD Sit ups 20 Hang Power Snatches 10 Muscle ups

WOD Tuesday May 19th Warm up: 100 Ft Bear Crawl / 10 Push ups / 10 Sit ups / 10 Ring Rows / 10 Empty Bar Push Press 1 . Every Minute on the Minute for 16 Minutes: 1st Minute: 3 Push Press 2nd Minute: Calorie Row 2 . Fo…

WOD Monday May 18th

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Inch Worms / 10 Push ups 1 . For 6 Sets: 3, 3, 3, 1, 1, 1 Back Squat (Increase weight as you go) * Right # of Handstand Push ups after Each Set 2 . As Many Rounds as Possible in 10 Minutes: 10 Burpee Box Jump Overs 20 Wallballs Then: 1 Mile Run

WOD Monday May 18th Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Inch Worms / 10 Push ups 1 . For 6 Sets: 3, 3, 3, 1, 1, 1 Back Squat (Increase weight as you go) * Right # of Hands…