Category Archives: CrossFit

SEE YOU GUYS AT 9:30 A.M.! “JOSIE” For time: *Wearing a 20-lb. vest 1 Mile Run Then, 3 rounds of: 30 Burpees 4 Power Cleans @ 155 / 103 6 front squats Then, 1-mile run Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015.Continue reading “HERO WOD Saturday January 12th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Banded Good Mornings, 10 Lunges, 10 Sit ups 1. Every minute for 8 sets each: 1st Min: 5 Deadlifts 2nd Min: Right # of Toes-to-bar 2. As many Rounds as Possible in 8 minutes:Continue reading “WOD Friday January 11th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 20 Kettlebell Figure 8’s, 20 Mountain Climbers 1. Every 2 Minutes for 5 Sets: 15 Kettlebell Swings 30 Switch Steps 2. For Time: 20 Clean and Jerks 40 Ring Push ups 60 Dumbbell Box Step Overs

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Jumping Pull ups, 10 Jumping Squats For Time: 10 Rounds of: 3 Muscle ups 2 Burpee Box Jump Overs 1 Cluster (Clean into a Thruster) 5 Rounds of: 10 Handstand Push ups 5Continue reading “WOD Wednesday January 9th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 30 Second Handstand Hold, 10 Glute Ham Raise, 10 GHD Sit ups 1. Every 30 Seconds for 5 minutes: 1 Hang Power Snatch *Use the same weight, extended warm up* 2. Every minute forContinue reading “WOD Tuesday January 8th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Hip Bridges, 30 Sec Wall Sit, 10 Lunges, 10 Sit ups 1. Every 2 minutes for 7 Sets: 3 Back Squats 2. For Time: 800 Meter Run (Around Block Twice) 40 Pull ups 20 Push PressContinue reading “WOD Monday January 7th”

See you guys at 9:30 a.m.!! “Tyler” 5 rounds for time: 7 Muscle-ups 21 Sumo Deadlift high pulls @ 95 / 63 U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. HeContinue reading “HERO WOD Saturday January 5th”

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 20 Air Squats,  10 Jumping Squats 1. Max Reps in one Set: Empty Bar Thrusters 2. As many Rounds as possible in 12 minutes: 24 Mountain Climbers 12 Burpees 6 Broad Jumps

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Back extensions, 10 Lunges 6 Rounds each for Time: 50 ft Yoke Carry 2 Rope Climbs 50 ft Yoke Carry 15/12 Calorie Bike

Register Now for The Havoc Games!  $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: Empty bar clean and jerk work 1. Every 2 minutes for 8 Sets: 1 Clean + Hang Clean + Jerk (Can be Power of Squat) 2 Muscle ups 2. For Time: 40 Glute-Ham Sit ups 40Continue reading “WOD Wednesday January 2nd”