Category Archives: Workout of the Day

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 PVC Throughs, 10 Heaving Snatch Balance, 10 Hang Power Snatch 1. Every minute for 6 sets: 2 Power Snatch Every minute for 6 Sets: 1 Power Snatch 2. For Time: 20, 15, 10, 5 Thruster Calorie Row Burpee Over Bar

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 1 minute bottom of squat hold, 20 Mountain Climbers, 1 minute bottom of squat hold, 10 Kang Squats 1. Every 1:30 minutes for 8 Sets: 2 Front Squats 2. 5 Rounds for Time: 10 Pull ups 100 Meter Run 10 Ring Dips 100 MeterContinue reading “WOD Monday February 4th”

SEE YOU GUYS AT 9:30 A.M.! “Luce” Wearing a 20 pound vest, Three rounds for time of: 1000 Meter Run 10 Muscle-ups 100 Squats Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle wasContinue reading “HERO WOD Saturday February 2nd”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Push ups, 30 Sec Plank, 20 Mountain Climbers 1.  Every 2 minutes for 5 sets: 3 Bench Press 12 / 9 Calories on the Bike 2.  “OPEN WORKOUT 18.3” 2 rounds for time of:  (14 Minute Time Cap) 100 double-unders 20 overheadContinue reading “WOD Friday February 1st”

THE HAVOC GAMES!! LAST DAY to SAVE: $120 Per Co-Ed Team of Two! CLICK TO REGISTER! Warm up: 10 PVC Pull Throughs, 10 Burpee Broad Jumps, 10 Air Squats 1. Every minute for 8 minutes: 1 Power Snatch + 1 Hang Snatch (Squat) 2. Every minute for 8 minutes: 1 Power Clean + 1 Hang Clean (Squat) 3. 3Continue reading “WOD Thursday January 31st”

THE HAVOC GAMES!! ONLY 2 MORE DAYS to SAVE: $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 500 Meter Row For Time: 50 Kettlebell Swings 5 Wall Climbs 50 Lunges Holding Kettlebell 5 Rope Climbs 50 Pull ups 5 Wall Climbs 50 Shoulder-to-Overhead w/ Kettlebell (25 Per side) 5Continue reading “WOD Wednesday January 30th”

THE HAVOC GAMES!! ONLY 3 MORE DAYS to SAVE: $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 lunges, 10 jumping lunges, 10 plyo push up off GHD or Bench, 30 Sec Handstand Hold 1. 10 minutes of: Jerk Technique Drills 2. Every 30 seconds for 5 minutes: 1 Jerk @Continue reading “WOD Tuesday January 29th”

THE HAVOC GAMES!! ONLY 4 MORE DAYS to SAVE: $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 1 minute Wall Sit, 20 Mountain Climbers, 1 minute Wall Sit, 10 Kang Squats 1. Every 1:30 minutes for 8 Sets: 2 Back Squats 2. For Time: 1000 Meter Run 20 Hang PowerContinue reading “WOD Monday January 28th”

Register Now for The Havoc Games!  7 MORE DAYS : $120 Per Co-Ed Team of Two now until January 31st! CLICK TO REGISTER! Warm up: 10 Glute Ham Raise, 10 Lunges, 10 Toes to bar 1. Every 3 minutes for 9 sets: 1 Deadlift 10 / 8 Calorie Row 5 / 4 Burpees over Rower 2. ForContinue reading “WOD Friday January 25th”