Category Archives: Workout of the Day

Warm up of your choice “Billy” For time: 100 reps ground to overhead 95lbs – Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overhead within the workout:Continue reading “WOD Friday March 29th”

Todays 7:00 p.m. Class is only for Open WOD 13.4 Validation. Thanks! Warm up #17 1. Hang power snatch: 2, 2, 2, 2, 2 2. As many rounds as possible in 15 minutes of: 3 Handstand push-ups 6 Front squats @ 135 lbs / 95 lbs 9 Kettlebell swings @ 1.5 pood / 1 pood

Warm up # 13 The Army Physical fitness test – Havoc style Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run The next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups, situps, and 800 meterContinue reading “WOD Wednesday March 27th”

Warm up # 8 “DT” 5 Rounds for time of: 155lb Deadlift x 12 155lb Hang power clean x 9 155lb Push jerk x 6 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy isContinue reading “WOD Tuesday March 26th”

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”