The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym! Warm up: Warm up your barbell movements with an empty bar, set up all the things The Fittest 2018 Qualifier Workout 3: For Time: (There is no TimeContinue reading “WOD Wednesday November 7th”
Category Archives: Workout of the Day
WOD Tuesday November 6th
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym! Warm up: 500 Meter Row, Empty bar Clean and Jerk Work 1. Warm up your Clean and Jerk. 2. The Fittest 2018 Qualifier Workout 2: On a 12 Minute RunningContinue reading “WOD Tuesday November 6th”
WOD Monday November 5th
The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym! Warm up: 200 Meter jog, 10 PVC Overhead Squats, 10 Sit ups 1. Every 2 minutes for 9 sets: First 3 sets: 2 Overhead Squats Second 3 sets:Continue reading “WOD Monday November 5th”
WOD Friday November 2nd
Warm up: Step ups x 10 each leg / Single arm swings x 15 each arm / GH Situps x 15 1. Deadlift: 8,6,4,2 2. 4 rounds for time of: 8 Handstand pushups 10 Kneeling squat jumps 12 Deadlifts @ 155 / 103
WOD Thursday Novemebr 1st
The Fittest Starts Today!! Warm up: Snatch stuff Sotts Press: 2,2,2,2,2 2. Every 90 seconds for 8 sets: Hang Power snatch + Hang Snatch 3. 4 Rounds not for time: Ring dip x 12 Parallette pass through x 8 Skin the cat x 4
WOD Wednesday October 31st
Hey!!! The gym is open till 5 pm today. Happy Halloween! Dress up for the 4 pm class! You will win a thing if you win. Warm up: Get ready to lift weights 10 Rounds for time of: 300 Meter row 1 Clean + 1 hang power clean + 2 Front squats (Unbroken) Start @Continue reading “WOD Wednesday October 31st”
WOD Tuesday October 30th
Warm up: Bear crawl x 200 ft Every 90 seconds for 12 sets: Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets) Evens: Strict press x 3 + Push press x 2 +Continue reading “WOD Tuesday October 30th”
WOD Monday October 29th
Warm up: 500 meter row / 12 ghd raise/ 12 ghd sit up Every 2 Minutes for 12 minutes: Sets 1 – 3: Front squat x 3, 2, 1 Sets: 4 – 6: Back squat x 3, 2, 1 2. 2 Rounds for time: 12 Thrusters 200 Meter run
HERO WOD Saturday October 27th
SEE YOU GUYS AT 9:30 A.M.!! “VIOLA” As many Rounds as Possible in 20 Minutes: 400 Meter Run 11 Power Snatches @ 95 / 63 17 Pull ups 13 Power Cleans @ 95 / 63 U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds causedContinue reading “HERO WOD Saturday October 27th”
WOD Friday October 26th
Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute Farmers walk x 3 x 100′ Heavy guys. Heavy. 2. Sled pull x 3 x 100′ Also heavy 3. 10 rounds for time: 5 Glute ham sit ups 5 Burpees
CrossFit Havoc 