Category Archives: Workout of the Day

Yo, check the sign up sheet at the gym and the CrossFit Havoc Facebook page to sign up for the BBQ Social at the gym this Sunday. Warm up of your choice. For time: 40 Box jumps @ 20″ 30 Bar facing burpees 20 thrusters @ 75 lbs 10 Muscle ups 20 thrusters @ 75 lbsContinue reading “WOD Friday October 14th”

Warm up # 24 1. One arm barbell snatch: 1,1,1,1,1 2. As many rounds as possible in 6 minutes of: 45 lb dumbell power snatch x 6 each side 45 lb dumbell overhead squat x 3 each side

Warm up # 14 For time: 35 lb weighted pullup x 25 Ring handstand pushups x 20 35 lb weighted pullup x 15 135 lb Strict press x 10 35 lb weighted pullup x 5 

Warm up # 15 1. Bench press: 3,2,1,3,2,1 2. 5 rounds for time of: 10 deadlifts @ 275 200 meter run 

Warm up # 4 1. Back Squat : 3,2,1,3,2,1 2. 3 Rounds for time of: 20 Glute ham sit ups 15 Hang Squat snatch @ 115lbs

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. For time: Row 1000 meters 45lb dumbell thrusters x 30 30″ box jump x 30

Warm up # 25 For time: 400 meter run 40 jumping pullups 400 meter run 40 jumping pullups  400 meter run 40  hand release clapping pushups 400 meter run 40 hand release clapping pushups

Warm up # 13 1. Power clean: 3,2,1,3,2,1 2. 30 reps for time of: 185lb clean and jerk

Rent is due. Thanks! Warm up # 11 1. Strict press: 3,2,1,3,2,1 2. 10 rounds for time of: 20 double unders 10 Snatches @ 1.5 pood ( 5 each side) 5 Back squats @ 135 lbs – from the floor is rx’d 

RENT IS DUE! THANKS! Warm up # 3 1. Front squat: 3,2,1,3,2,1 2. 3 Rounds for time of: 75 lb barbell turkish get up x 6 ( 3 each side) 75 lb barbell single arm power snatch x 12 ( 6 each side)