Don’t forget the Partner WOD is today at 12 p.m. We will be at the gym at 10 a.m. to start setting up. There is no Open Gym today. Also after the workout we will be eating at El Sombreros about a mile from the gym. 3 Person teams. 3 Girls or 3 Guys. ComeContinue reading “Partner WOD Saturday January 24th”
Category Archives: CrossFit
WOD Friday January 23rd
Don’t forget about the Partner WOD this Saturday. Click to join event on Facebook. Time to sign up for the CrossFit Open. Click to register. Warm up of your choice 1. Weighted push up: 3, 3, 3, 3, 3 2. As many rounds as possible in 15 minutes: 10 Thrusters @ 95 / 65 10Continue reading “WOD Friday January 23rd”
WOD Thursday January 22nd
Warm up # 7 1. 100 meter sprint every 2 minutes x 8 efforts 2. 4 Rounds for time of: 10 Pullups 15 Glute ham sit ups 20 One arm kettlebell swings with switch at the top
WOD Wednesday January 21st
Warm up # 6 “Holleyman” 30 rounds for time of: 5 Wallballs 3 Handstand pushups 1 Power clean @ 225 / 155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, whenContinue reading “WOD Wednesday January 21st”
WOD Tuesday January 20th
Don’t forget about the Partner WOD this Saturday. Click to join event on Facebook. Time to sign up for the CrossFit Open. Click to register. Warm up # 1. Bench Press: 3, 3, 3, 3, 3 3. OPEN WORKOUT 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possibleContinue reading “WOD Tuesday January 20th”
WOD Monday January 19th
Warm up # 1 1. Front Squat: 5,5,5 2. For time: 40 Calorie row 30 Ring pushups 20 Calorie row 10 Ring pushups
WOD Friday January 16th
Reminder!! There is no 6 am class this Friday or next Monday. 1. 10 Minutes of Jump rope practice 2. As many rounds as possible in 20 minutes of: 1 Box jump 1 Burpee 1 Toes to bar 200 meter run 2 Box jump 2 Burpee 2 Toes to bar 200 meter run * continueContinue reading “WOD Friday January 16th”
WOD Thursday January 15th
Warm up # 10 1. Weighted Pullups: 3,3,2,2,1,1 2. Windmills: 5,5,5 3. Super set (not for time) x 3: Glute ham sit up x 12 Glute ham raise x 12 4. Smooth and easy 6 minute row
WOD Wednesday January 14th
Warm up # 7 “Linda” 10,9,8,7,6,5,4,3,2,1 Reps for time of: Deadlift @ 1.5 x Body weight Bench Press @ Body weight / 3/4 Body weight Squat clean @ 3/4 Body weight
WOD Tuesday January 12th
Warm up #3 1. Strict Press: 2, 2, 2, 2, 2 2. 10 Rounds for time: 1 Rope climb 2 Power clean and jerk 3 Long Jumps 4′ / 6′ 4 Ring Dips
CrossFit Havoc 