Category Archives: Workout of the Day

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up # 8 For time: 400 meter run 300 Double unders 200 Jumping lunges ( 100 per leg ) 100 Burpees 400 meter run Break up Double unders , lunges, and burpees as needed.  ( I would do 10Continue reading “WOD Wednesday May 23rd”

CrossFit Havoc will be hosting a Strongman contest on June 23rd. Check the link for details: http://strongmanchallenge.wordpress.com/ Warm up # 14 1. Deadlift: 3,3,3,20 2. 8 rounds for time of: Bodyweight Power clean x 4 Bodyweight jerk x 1 Pullups x 8 This is what you call giving your all.

Warm up # 10 1. Back squat: 3,3,3,20 2. 3 rounds for time of: 2 pood kettlebell swings x 30 Ring pushups x 30

Warm up of your choice “Brian” Three rounds for time of: 15 foot Rope climb, 5 ascents 185 pound Back squat, 25 reps Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). Post time to comments. Enlarge image U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned toContinue reading “WOD Friday May 18th”

Warm up # 19 1. Weighted Pullups: 3,3,3,3,3 2. Five rounds for time of: 135 pound Power clean x 10 Wallballs x 15  

Warm up # 2 The Army PT test: CrossFit Style Four rounds of: Max pushups in 30 seconds Rest 30 seconds Max Situps in 30 seconds Rest 30 seconds 800 meter run Thr next round begins precisely 6 minutes after the beginning of the 800 meter run. Add all pushups, situps, and 800 meter splits forContinue reading “WOD Wednesday May 16th”

Warm up # 13 Sorry guys…  For time: Muscle ups x 20 135 lb Thruster x 20 135 lb Strict press x 20 Knees to elbows x 20 Glute ham sit ups x 20 Toes to bar x 20 Lateral barbell jumps x 20 30″ box jumps x 20 Burpees x 20

Warm up:  Sotts press x 15   Glute ham raise x 15 x 2 rounds 1. Overhead Squat x 50 reps (This is one set as heavy as possible) 2. Every minute on the minute for 20 minutes: 2 Deadlifts 2 Hang power cleans 1 Jerk

Warm up of your choice 1. Row 100 meters x 4 with 45 seconds rest between efforts 2.  “Grace” For time: 135 lbs from ground to shoulders to overhead x 30 reps Or Running Grace: 10 rounds for time of: 135 lbs from ground to shoulders to overhead x 3 100 meter run

Warm up # 23 1. Behind the neck jerk: 1,1,1,1,1,1,1,1,1,1 2. “Annie” 50,40,30,20,10 reps for time of: Double unders Sit ups