Category Archives: Workout of the Day

Yo. We are having another strongman contest this year. Check out the link below to find out more. http://strongmanchallenge.wordpress.com/ We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am. http://www.facebook.com/#!/events/276118812463387/ Warm up # 7 “Nancy ” 5 rounds for time of: 400Continue reading “WOD Wednesday April 25th”

Yo. We are having another strongman contest this year. Check out the link below to find out more. http://strongmanchallenge.wordpress.com/ We will also be going to the Heart WOD at F5 CrossFit on May 5th. We will meet at the gym at 7 am. http://www.facebook.com/#!/events/276118812463387/ Warm up # 12 1. Power clean: 1 rep every minute onContinue reading “WOD Tuesday April 24th”

Thank you to everyone who came out this past Saturday. We raised over 600 dollars for Ssgt Mills and his family! Warm up # 8 1. Front squat x 50 This is one set as heavy as possible. Good luck. 2. 2 rounds for time of:  20 Clapping pushups 20 Hand relaese pushups 20 Hand release clappingContinue reading “WOD Monday April 23rd”

We are having a fundraiser WOD THIS SATURDAY April 21st at 12:00pm for Ssgt Travis Mills, cousin of Boomer Betts who worked out at CF Havoc last year while stationed at Ft Sill. http://travismills.org/Home_Page.html Warm up of your choice 5 rounds for time of: 3 Rope climbs 6 Dumbell bench presses @ 3/4 bodyweight 9Continue reading “WOD Friday April 20th”

We are having a fundraiser WOD THIS SATURDAY at 12:00pm for Ssgt Travis Mills, cousin of Boomer Betts who worked out at CFHavoc last year while stationed at Ft Sill. http://travismills.org/Home_Page.html Warm up:  2 rounds of Glute ham raise x 12 Glute ham sit up x 12 1. Deadlift: 3,3,3,3,3 2. 3 Rounds for timeContinue reading “WOD Thursday April 19th”

We are having a fundraiser WOD THIS SATURDAY at 12:00pm for Ssgt Travis Mills, cousin of Boomer Betts who worked out at CFHavoc last year while stationed at Ft Sill. http://travismills.org/Home_Page.html Warm up: 5 strict pullups, 10 pushups, 20 situps, 40 jumping jacks 1. Jerk: 1,1,1,1,1 2. 3 rounds for time of: 800 meter runContinue reading “WOD Wednesday April 18th”

Warm up # 6 “Echo” As many rounds as possible in 18 minutes of: 18 wallballs 18 Box jumps @ 24″ 18 One arm overhead squats with 1 pood kb (9 each arm) SFC Nic Moses. He is late of 3rd BN, 5th Special Forces Group stationed at Fort Campbell, KY. He was a SpecialContinue reading “WOD Tuesday April 17th”

Warm up # 21 1. Overhead Squat: Find 1 rep max 2. “The Berger Beater” As many rounds as possible in 20 minutes of: 5 Burpees 10 Kettlebell swings @ 1.5 pood 15 Air squats    

Warm up of your choice Lucky 13 3 rounds for time: 13 push ups 13 situps 13 box jumps @ 20″ 13 kb swings @ 1.5 pood 13 45lb push press 13 pullups 13 mountain climbers (double count) 13 knees to elbows 13 walking lunges (each leg) 13 parallel bar dips 13 air squats 13 jumpingContinue reading “WOD Friday April 13th”

Warm up # 3 1. Pendlay Row: 5,5,5,5,5 2. 8 rounds for time of: 1 pood bottoms up kb press x 6 each side Single arm ring row x 4 each side