Category Archives: Workout of the Day

SEE YOU GUYS AT 9:30 A.M.!! “René” 7 Rounds for time of: Run 400 Meters 21 Walking lunges 15 Pull ups 9 Burpees * If you have a 20-lb. weight vest or body armor, wear it.* Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvisedContinue reading “HERO WOD Saturday February 9th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Banded Good Mornings, 10 Toes to Bar, 30 Second Handstand Hold 1. Every Minute for 12 minutes (6 sets each, alternating sets): 1st minute: 4 Pendlay Rows 2nd minute: Right # of Double Unders OPEN WORKOUT 14.3 MEN/WOMEN – includes Masters Men/Women upContinue reading “WOD Friday February 8th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 50 Ft Bear Crawl, 20 Mountain Climbers 1. Every 4 minutes for 5 sets: 2 Bench Press Followed by a max set of push ups (you can only rest at the top of the plank, looking for continuous movement) 2. For Time: 100Continue reading “WOD Thursday February 7th”

The CrossFit Open is upon us!  Begins February 21st. Get Signed up! Warm up: 10 Back Extensions, 10 Push ups, 10 Pull ups, 10 Sit ups 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Push ups 4 Power Cleans @ 135 lbs/ 95 lbs  

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”