Category Archives: Workout of the Day

Warm up of your choice 1. Weighted pullup: 1,1,1,1,1 2. As many rounds as possible in 8 minutes of: 75 lb Thrusters x 10 185 lb Deadlift x 10 

Warm up # 11 1. Bench press: 3,3,3,3,3 2. Three rounds for time of: 135 pound Front squat, 12 reps 12 Burpee pull-ups I LOVE THESE GUYS!!!  

Warm up # 23 1. 1 arm barbell overhead squat: find 1 rep max for each side 2. 5 rounds for time of: 205 lb Power clean & jerk x 5 Ring handstand pushups x 5     Yo check this out: http://www.dynamic-eleiko.com/sportivny/library/farticles015.html I love these guys!  

Rent is due. Thanks. Warm up # 9 1. Push press: 5,5,5,5,5 2. 3 rounds for time of: 1 pood kettlebell swing x 40 400 meter run 40 dumbell snatches ( 20 each side) @ 45 lbs

 Rent is Due. Thanks. Yo. The gym will only be open from 10-1 today. Warm up # 25 “Jeremy” For time: 95lb Squat snatch x 10 95lb overhead walking lunge x 50 feet 95 lb front squat x 20 95lb overhead walking lunge x 50 feet 95lb overhead squat x 30 95lb overhead walking lungeContinue reading “WOD Monday July 4th”

Today is the 1st. Rent is Due. Thanks. Yo. The gym will only be open from 10-1 on Monday July 4th. Warm up of your choice “Taylor” 2 rounds for time of: 1 Deadlift @ 365 lbs 11 Muscle ups 11 Pistols each leg 1 Deadlift @ 365 lbs  7 Rope climbs (no feet) 85 lateralContinue reading “WOD Friday July 1st”

Yo. The gym will only be open from 10-1 on Monday July 4th. Thanks. Warm up # 17 1. Front squat x 2 reps @ 85% of 1 rep max, every minute on the minute for 10 minutes. 2.  As many rounds as possible in 12 minutes of: 6 Handstand pushups 18 double unders  

Warm up # 9 8 rounds for time of: 8 clapping hand release  pushups 8 swings @ 2 pood 8 Wallballs 8 Box jumps @ 30″

 Warm up # 7 “Yo mama so crazy” For time: 115lb snatch x 30 reps 115lb thruter x21 Pullups x 21 115lb thruster x 15 Pullups x 15 115lb thruster x 9 Pullups x 9 115lb clean and jerk x 30 reps

Warm up # 24 “The CrossFit Total” Max Back squat Max Shoulder press (strict press) Max Deadlift You have 3 attempts @ each movement. Add your max attempt at each movement for your total. http://www.youtube.com/watch?v=f0zKWYJR-_w Thanks to everyone who came out to The CrossFit Havoc Summer Strongman Challenge this past Saturday. The competitors showed alot ofContinue reading “WOD Monday June 27th”