Category Archives: CrossFit

Warm up # 4 1. Back squat: 30 minutes to establish a 1 rep max 2. 3 Rounds for time of: 135 lb Thruster x 5 Lateral barbell jumps x 25 (double count) 135 lb Thruster x 5 Pushups on barbell x 15  

Warm up of your choice For time: 315 lb Deadlift x 25  45 lb Overhead lunge x 30 ( Don’t drop empty bars ) 40″ Box jump x 35 45 lb Overhead lunge x 30 ( Don’t drop empty bars ) 315 lb Deadlift x 25    

Open WOD 13.3 validation @ 7pm tonight. Warm up #9 1. Strict press: Find 1 rep max 2. Strict press: Max reps @ 75% of 1 rep max 3. 5 Rounds for time: 2 Rope climbs 10 Dumbbell thrusters @ 50% bodyweight (sum of  both dumbbells)  

Warm up # 5 1. Row: max meters 1n 1 minute / 30 seconds / 15 seconds – Rest 1 minute between efforts 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups

Warm up # 25 1. 1 Minute max reps weighted pullup @ 1.5 pood (no kipping) Rest 2 minutes 1 Minute max reps weighted Pullup @ 1 pood (still no kipping) Rest 2 minutes 1 Minute max reps strict pullups Rest 2 minutes 1 Minute max reps kipping pullups 2. Every 3 minutes for 15 minutes:Continue reading “WOD Tuesday March 19th”

Warm up # 12 1. Overhead squat: 25 minutes to establish a 1 rep max. 2. 3 rounds for time of: 20 Overhead squats @ 75/53 lbs 20 Sumo deadlift high pulls @ 75/53 lbs  Team Havoc at The March Mayhem Power meet this past Saturday. Lot’s of Pr’s and a great time! Here are some shotsContinue reading “WOD Monday March 18th”

Open validation on Sunday @ 12pm. Some Havoc peps will be participating in a Powerlifting Meet on Saturday @ 8am in Rineheart gym on Fort Sill. Please come and support!! Warm up of your choice 1. Jerk: 2, 2, 2, 2, 2 2. For time: 800 Meter run 8 Kettlebell clean & jerk 600 Meter run 6 Kettlebell cleanContinue reading “WOD Friday March 15th”

Open WOD Validation today at 7pm and Sunday at 12pm. Warm up #3 1. Open WOD 13.2 As many rounds as possible in 10 minutes of: 5 Shoulder-to-overhead 115 / 75 10 Deadlifts @ 115 / 75 15 Box jumps @ 24″ / 20″ 2. As many rounds as possible in 10 minutes of: 5Continue reading “WOD Thursday March 14”

Warm up # 7 1. HOLLEYMAN 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, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughtersContinue reading “WOD Wendsday March 13th”

Warm up #1 1.  Bench press:  Find 1 rep max 2. For time: Accumulate 3 minutes each of the following movements: L-sit Bar hang Overhead hold @ 135 / 95 Wall-sit Movements may be done in any order.