Category Archives: Workout of the Day

RENT IS DUE. THANKS! Warm up of your choice. 1. Hang Squat clean: 2,2,2,1,1,1 2. 3 rounds for time of: 115lb hang squat clean x 12 115lb push press x 9 Muscle ups x 6  

RENT IS DUE. THANKS! Warm up # 8 For time: Strict pullups x 20 Burpee pullups x 20 Strict pullups x 10 Burpee pullups x 10 Glute ham situps x 20 30″ box jumps x 20 Glute ham sit ups x 10 30″ box jumps x 10

Today is the 2nd, rent is due. Thanks! Warm up # 1 1. Overhead squat: 5,5,3,3,1 2. For time:   21-15-9 225 pound Deadlift 135 pound Overhead squat

So, today was supposed to be a special day. CrossFit Havoc opened February 1st 2009. We were going to do Havoc! today to celebrate the 2 year anniversary of the gym, but it seems that mother nature has other plans. The gym will be closed today due to the snow and ice and such. Sorry forContinue reading “WOD Tuesday Febuary 1st”

Wrm up # 4 1. Dumbell bench press : 5,5,5,5,5 2. “The Pusher” For time: Ring Handstand pushup x 15 135 lb Bench press x 30 Ring pushup x 45 65 lb thruster x 60

Warm up of your choice For time: Run 1 mile holding a 45/25 lb plate Run 1 mile

Warm up # 6 For time: 400 meter 2 pood rack walk Tire flips x 20

Warm up # 7 1. Strict press: 5,5,3,3,3 2. 6 rounds for time: 60lb Dumbell snatch x 6 per arm 60lb dumbell thrusters x 6 per arm 60 lb dumbell Push jerk x 6  per arm So I know that you go to a CrossFit gym, and it is cool that you can drop stuff, and yell, and useContinue reading “WOD Wednesday January 26th”

Warm up # 23 1. Deadlift 5,5,3,3,3 2. Three rounds for time of: 12 Muscle-ups 75 Squats

Warm up # 12 Total this: 1. 800 meter run – For the run to make sense in a total format the higher the number must equal the better the score. Therefore there will be a 6 minute cut off for the 800 meters.  To get your score subtract your time in seconds from 6 minutes. Example-Continue reading “WOD Monday January 24th”