Category Archives: Workout of the Day

Partner WOD this Saturday @ 12:30. Join event on Facebook. Christmas Party this Sunday @ 5pm. Click for info. Don’t froget we now have A.M. classes at 6:00 a.m. and 10:00 a.m. YOGA at 7pm. Warm up #11 “11 years” For time: 11 Rounds of: 11 Box Jumps @ 24/20″ 11 Kettelbell Swings @ 1.5 pood/1 poodContinue reading “WOD Wednesday December 12th”

Partner WOD this Saturday @ 12:30. Join event on Facebook. Christmas Party this Sunday @ 5pm. Click for info. Don’t froget we now have A.M. classes at 6:00 a.m. and 10:00 a.m. Warm up #17 1. Kipping Pullups: 3 sets of max reps 2. “Elizabeth” 21, 15, 9 of: Clean (yes you have to squat)@ 135 lbsContinue reading “WOD Tuesday December 11th”

Partner WOD this Saturday @ 12:30. Join event on Facebook. Christmas Party this Sunday @ 5pm. Click for info. YOGA with Nikki @ 6pm Warm up #22 1. Overhead Squat: Find 15 rep max 2. For Time:  20 Thrusters @ 75lbs 20 Overhead squats @ 75lbs 20 Front squats @ 75lbs 20 Hang snatches @ 75lbs 20Continue reading “WOD Monday December 10th”

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