Category Archives: Workout of the Day

Warm up # 23 1. Front squat: 3,3,3,3,3 2. 21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster  

Yo. Come to the Barbeque at the gym on Saturday @ 1 pm. Bring some grub, sign up sheet at the gym. Warm up of your choice 1. Weighted dips: 10,8,6,4,2 2. For time: 100 kb swings @ 1.5/1 pood 3. Max effort 1000 meter row

Warm up # 12 1. Clean : work up to a 1 rep max 2. 3 rounds for time of: 60 Double unders 10 Hang cleans  @ 135 lbs    

Warm up # 17 “The Solstice” 75 lb Thruster x 40 Run 400 meters with 45 lb plate Wallballs x 40 Run 400 meters 45 lb Weighted pushup x 40 Run 400 meters with 45 lb plate  75 lb sumo deadlift high pull x 40 Run 400 meters    

This Saturday we are having a Pot-Luck/Barbeque at the Gym at 1pm. See sign up sheet at Gym. Warm up # 18 6 rounds for time of: 315 Deadlift x 6 45 lb Weighted pullup x 6 Ring handstand pushups x 6 0r Ring pushups x 12  

Warm up # 5 1. Every minute on the minute for 10 minutes: Back squat x 2 reps @ 80% of your 1 rep max 2. For time: 95 lb overhead squat x 50 Pullups x 40 95 lb strict press x 30 Toes to bar x 20

Warm up of your choice As many rounds as possible in 20 minutes of: Sit ups x 15 Double unders x 15 135 lb Deadlift x 15

Due to unforseen circumstances we will not be having the Strongman Challenge on June 23rd. Instead we will be having a Pot Luck/Barbeque at the gym on the 23rd at 1pm. Come eat and hang out. See sign up sheet at the gym. Warm up : 2 min of handstand hold 1. Strict Press: 3,3,3,3,3Continue reading “WOD Thursday June 14th”

Warm up # 25 1. As many reps as possible in 15 minutes of: Muscle ups Every time you miss a rep you must perform air squats. On the first miss, 10 reps, on the second, 15, on the third 20…. continue adding 5 reps for every time you miss a rep. 2. Row maxContinue reading “WOD Wednesday June 13th”

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up: 2 rounds of : hand hops x 15 / sit ups x 15 1. Weighted pushup: 5,5,5,5,5 2. 5 rounds for time of: 2 pood swings (Russian) x 15 Barbell rollouts x 10 Strict pullups x 5