Category Archives: Workout of the Day

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”

The gym will be closed this Thursday and Friday. We will see you after Thanksgiving! Yoga tonight @ 7pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by next Tuesday at the latest. Thanks! “Gobble Gobble” For time: 20 Kettelbell snatch (10 each arm) @ 2 pood 30Continue reading “WOD Wednesday November 21st”

Due to Thanksgiving and building repairs, the gym will be closed this Thursday and Friday. Yoga  tomorrow night @ 7 pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by this Wednesday. Thanks! Warm up # 11 1. Weighted pullup: 3,3,3,3,3 2. For time: 10,8,6,4,2 repsContinue reading “WOD Tuesday November 20th”

The gym will be closed this Thursday and Friday. Yoga tonight @ 6 pm If you plan on running the Crucible on December 1st. Please bring $60 to Natasha or Maressa for registration by this Wednesday. Thanks! Warm up # 25 “The Other Total” Find your 1 rep max for these 3 movements. You get 3Continue reading “WOD Monday November 19th”

Warm up of your choice 1. Every minute on the minute for 16 minutes: Turkish get up x 1 – Alternate arms each minute  2. 3 Rounds for time: 155 lb Power clean and jerk x 6 Burpees x 9 This is an example of perfection in the split jerk.

Warm up #19 1. Deadlift: 5, 5, 5, 5, 5 2. Max reps in 2 minutes of : Glute-ham sit-ups Push ups One-armed kettlebell swings (alternate arms each rep) Row Pistols (Rest 1 minute between each movement. Movements can be done in any order.)

Nutrition w/ Jen @ 5:30 pm YOGA today @ 7pm Warm up # 12 As many rounds as possible in 20 minutes of: 10 Pullups 20 Air squats 30 Double unders

Warm up # 17 1. Front squat: Find 1 rep max 2. For time: 225 lb Power clean x 2 205 lb Power clean x 4 185 lb power clean x 6 165 lb Power clean x 8 145 lb Power clean x 10 3. For time:  100 lb Dumbell snatch x 1 each armContinue reading “WOD Tuesday November 13th”