WOD Thursday January 24th

Register Now for The Havoc Games! 

8 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!

CLICK TO REGISTER!

Warm up: 10 Duck Walk Steps, 10 Banded Good Mornings, 10 Sit ups

1. Every 2 minutes for 24 minutes Alternating sets (6 Sets of Each):

1st set of 2 minutes: Weighted Walk w/ belted Kettlebell

2nd set of 2 minutes: Right # of Glute Ham Sit ups

2. For Time:

10 Thrusters @ Bodyweight

10 Bar Muscle ups

WOD Monday January 21st

Register Now for The Havoc Games! 

11 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!

CLICK TO REGISTER!

Warm up: 30 Second Handstand Hold, 10 Back Extensions, 30 Sec Handstand Hold, 10 Kettlebell Swings

1. Every 1:30 minutes for 8 Sets:

2 Overhead Squats

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

HERO WOD Saturday January 19th

SEE YOU GUYS AT 9:30 A.M.!

“Paul Pena”

7 rounds, each for time of:

100 Meter sprint

19 Kettlebell swings @ 70 / 53

10 Burpee box jumps @ 24 / 20

Rest 3 minutes

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

WOD Wednesday January 16th

Register Now for The Havoc Games! 

16 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st!

CLICK TO REGISTER!

Warm up: Get your Shin Protectors on, 10 Good Mornings, 10 Empty Bar Back Squats, 30 Sec Handstand Hold, 5 Broad Jumps

For Time:

5 Rope Climbs

50 Box Jumps

25 Back Squats

4 Rope Climbs

40 Handstand Push ups

20 Back Squats

3 Rope Climbs

30 Box Jumps

15 Back Squats

2 Rope Climbs

20 Handstand Push ups

10 Back Squats

1 Rope Climb

10 Box Jumps

5 Back Squats