Category Archives: CrossFit

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 timeContinue reading “WOD Monday January 21st”

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 enemyContinue reading “HERO WOD Saturday January 19th”

Register Now for The Havoc Games!  14 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Push ups, 10 Double legged mountain climbers, 10 sit ups 1. Every 5 minutes for 4 Sets: 10 Bench Press 400 Meter Run 2. 3 Rounds for Time: 15Continue reading “WOD Friday January 18th”

Register Now for The Havoc Games!  15 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up:  1. Every 2 minutes for 6 Sets: 3 Hang Power Snatches 6 Burpees over the bar 2. For Time: 48, 24, 12, 6 Power Wallballs Medicine Ball Sit ups

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 SquatsContinue reading “WOD Wednesday January 16th”

Register Now for The Havoc Games!  17 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 5 Inch Worm Steps, 20 Mountain Climbers, 5 High Jumps, 1. Every 1:30 for 6 sets: 2 Power Cleans + 2 Push Press 2. Every 1:30 for 6 Sets: 1 Power CleanContinue reading “WOD Tuesday January 15th”

Register Now for The Havoc Games!  18 MORE DAYS : $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 Front Squats 2. For Time: 1500 Meter Row 150 Double Unders 15 SnatchesContinue reading “WOD Monday January 14th”

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