Category Archives: Workout of the Day

RENT IS DUE! THANKS! Sign up for the CrossFit Open. Warm up #3 CrossFit Havoc has been open for 4 years! “HAVOC” 25, 20, 15, 10, 5 of: Pullups Deadlifts @ 1.5 Bodyweight Back squats @ Bodyweight  

RENT IS DUE! THANKS! Warm up of your choice 1. Bench Press: 1 set of max reps @ 80% bodyweight 2. “Cap’n ‘Merica” For Time: 1 Burpee 1 Rope climb 2 Burpees 1 Rope climb 3 Burpees 1 Rope climb ….increase Burpees until you reach 10 Burpees and 1 Rope climb

Warm up # 2 8 rounds for time of: 18 Double unders 12 Double leg mountain climbers 6 Pullups (back of the neck to the bar)  

Warm up # 19 1. Deadlift: 5,5,5,5,5 2. As many rounds as possible in 12 minutes of: 24″ Box jumps x 12 115 lb Hang power snatch x 6  

Warm up # 7 1. 10 minutes to find max distance long jump 2. For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings @ 1.5 pood 60 Sit-ups 70 Burpees

Warm up # 1 1. Overhead squat: 3,3,3,3,3 2. 3 two minute intervals for max rounds of: Heavy push press x 5  Weighted pullup x 5 Rest one minute between rounds Rest an additional minute after the 3rd round and then do: 3 one minute intervals for max rounds of : Jerks at the same weight as theContinue reading “WOD Monday January 28th”

This weekend we have 15 people competing in the “Fittest in OK” CrossFit competition! Everyone is invited to come up and support! Warm up of your choice 1. Max calorie row in 5 minutes 2. For Time: 100 Overhead lunges @ 95lbs / 63lbs Every time you drop the bar you will complete wall climbs. The firstContinue reading “WOD Friday January 25th”

This weekend we have 15 people competing in the “Fittest in OK” CrossFit competition! Everyone is invited to come up and support! Warm up #22 1. Push Press: Find 1 rep max 2. For time: 10 Rope climbs 20 Kettelbell snatches @ 1.5 pood 30 Box jumps @ 24″ 40 Sumo deadlift high-pulls @ 1.5 poodContinue reading “WOD Thursday January 24th”

Warm up # 23 1.  Strict pullups every minute on the minute for as long as possible adding 1 rep each minute. 2.  4 rounds for time of:  400 meter run Bodyweight clean and jerk x 5  

Warm up # 12 1. Snatch Balance or Heaving Snatch Balance: 5,5,5,5,5 2. 4 Rounds for time of: 12 Toes to bar 12 Pistols (6 each leg) 12 Wallballs 12 Jumping air squats (air squat with a hop at the top)