SEE YOU GUYS AT 9:30 A.M.! “Brenton“ Five rounds for time of: 100FT Bear crawl 100FT Broad-jump *Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-byContinue reading “HERO WOD Saturday July 20th”
Category Archives: Workout of the Day
WOD Friday July 19th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: 3 Rounds of: 12 Kettlebell Swings, 8 Air Squats 1 . 3 Sets of: 6 Deadlifts @ 80-85% of your max 2 . 6 Rounds for Time: 8Continue reading “WOD Friday July 19th”
WOD Thursday July 18th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: 2 Rounds: 6 Overhead Squat, 8 Hang Power Snatch Every 1:30 for 20 Total Rounds, alternate each round for 10 of each: 1st Round: 1 Full Snatch +Continue reading “WOD Thursday July 18th”
WOD Wednesday July 17th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: Empty Bar Work 1 . 5 Sets of this Complex: 1 Clean Pull under + 1 Hang Clean + 1 Clean 2 . 5 Sets of this Complex:Continue reading “WOD Wednesday July 17th”
WOD Tuesday July 16th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: 12 Reverse Band Fly, 12 Dumbbell Front Raise, 12 Dumbbell Tricep Extension 1 . Every 2 minutes for 6 Sets: 2 Strict Press + 2 Push Press +Continue reading “WOD Tuesday July 16th”
WOD Monday July 15th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY AUGUST 4TH AND SAVE!! Warm up: 2 Rounds: 8 Single Legged RDL, 8 Jumping Air Squats 1 . Every 3 Minutes for 5 Sets: 2 Front Squats + 5 Back Squats @ 85% of yourContinue reading “WOD Monday July 15th”
HERO Workout Saturday July 13th
SEE YOU GUYS AT 9:30 A.M.! “Coffland“ For Time: Hang from a pull-up bar for 6 minutes *Each time you drop from the bar, perform: 800 Meter run 30 Push ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forcesContinue reading “HERO Workout Saturday July 13th”
WOD Friday July 12th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY JULY 14TH AND SAVE!! Warm up: 3 Rounds- 12 Kettlebell Swings, 8 Air Squats 1 . For 3 Sets: 8 Deadlifts @ 75-80% of your max 2 . 3 Rounds for Time: 12 FrontContinue reading “WOD Friday July 12th”
WOD Thursday July 11th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! SIGN UP BY JULY 14TH AND SAVE!! Warm up: 50 Kettlebell Figure 8’s Every minute for 20 minutes: 4 Wallballs 3 Pull ups 2 Wallballs 1 Pull up *Just like anything else we do, this should beContinue reading “WOD Thursday July 11th”
WOD Wednesday July 10th
Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!! Warm up: 2 Rounds- 12 Good Mornings, 6 Clean Pull under 1 . 10 Sets of: 1 Hang Clean 2 . 3 Rounds for Time: 12 Bench Press @ 3/4 Bodyweight 24 Alternating One-Legged Burpees
CrossFit Havoc 