Category Archives: Workout of the Day

Warm up of your choice “Pearl” For time: 20 Muscle ups 20 Overhead squats @ 135 30 Glute ham sit ups 30 Chest to bar pullups 40 Box jumps 30″ box 40 one leg burpees (alternating 20 for each leg)

Starting Monday, December 10th we will have new morning classes Monday-Friday at 6:00am and 10:00am. Saturday, December 15th. Partner WOD!! 12:30pm Warm up #1 “The Bear” 5 Rounds: 7 Sets of this sequence per round: Power Clean Front Squat Pushpress Back Squat Pushpress (You can not release your grip on the bar between each sequence.Continue reading “WOD Thursday December 6th”

Starting Monday, December 10th we will have new morning classes Monday-Friday at 6:00am and 10:00am. Saturday, December 15th. Partner WOD!! 12:30pm Nutrition With Jen @ 5:30 pm. There will be some free food samples. YOGA with Nikki @ 7pm. Warm up #4 1. Deadlift: 3, 3, 3, 3, 3 2. For time:  20 Pistiols 40 Kettlebell SnatchesContinue reading “WOD Wednesday December 5th”

RENT IS DUE! Thanks! Starting Monday, December 10th we will have new morning classes Monday-Friday at 6:00am and 10:00am. Saturday, December 15th. Partner WOD!! 12:30pm Warm up : 30 second hand stand hold / 10 sit ups x 4 1. Strict Press: 5,5,5,5,5 2. 4 Rounds for time of: 20 Kettlebell figure 8’s @ 1.5/1Continue reading “WOD Tuesday December 4th”

RENT IS DUE! Thanks! Starting Monday, December 9th we will have new morning classes Monday-Friday at 6:00am and 10:00am. Saturday, December 15th. Partner WOD!! 12:30pm Warm up #6 1. Front Squat: 3, 3, 3, 3, 3 2. AMRAP in 12 minutes of: 6 Thrusters @ 115lbs/80lbs 6 Chest-to-bar pullups

Yo. The Crucible is this Saturday. The Havoc team heat will start at 12:15 pm. If you are running you need to be at CrossFit Havoc @ 10 am. Warm up of your choice 1. Weighted Pushup: 5,5,5,5,5 2. 3 rounds for time of: 25 wallballs – Every time you drop the medicine ball do 5 pushups. 200 meterContinue reading “WOD Friday November 30th”

Warm up: 2 rounds of: Behind the neck jerk with empty bar x 10, Back extension x 10 1.  Power Snatch : 2 reps EMOTM for 10 minutes 2.  AMRAP in 10 minutes of: 1 Power Snatch @ 75% of last 2 reps from EMOTM 2 Rope Climbs 3 Burpees with jump over the bar  

Nutrition with Jen at 5:30 Yoga at 7:00 Warm up # 2 J.J. U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting combat operationsContinue reading “WOD Wednesday November 28th”

This Saturday is the Crucible run in OKC. If you want to be on the Havoc team please bring your $60.00 entry fee by Today.  Warm up # 5 1. Every minute on the minute for 10 minutes: 1 Power clean 1 Hang clean 2.  2 rounds for time of: 135 lb bench press xContinue reading “WOD Tuesday November 27th”

This Saturday is the Crucible run in OKC. If you want to be on the Havoc team please bring your $60.00 entry fee by Tuesday.  Yoga today at 6:00 Warm up: 3 rounds of Glute ham raise x 10/ Burpees x 5 1.  Back squat: 3,3,3,3,3 2. For time: Wall climbs x 20 GHD sitContinue reading “WOD Monday November 26th”