Category Archives: Workout of the Day

Warm up # 18 “CrossFit Total” Back squat 1,1,1 Press 1,1,1 Deadlift 1,1,1 The max attempts of all 3 movements  are added together for your total.

Warm up of your choice. For time: Row 1000 meters 45 lb thruster x 50 reps 1.5 pood swings x 50 45 lb thrusters x 25 reps 1.5 pood swings x 25 reps row 500 meters

Warm up # 19 Max reps in 3 min of: Hang power clean 155/105 Box jumps 30″ Burpee pullups Dumbell snatch 60/40 Rest 2 minutes between each movement

Warm up # 8 1. Back squat 3,3,3,10 2. For time: 45 lb weighted pushup x 5 Inside outside plyo pushup x 5 20″ Decline pushup x 5 Pushup x 5  x 5 rounds

Warm up # 22 “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps Post time to comments. Some highlights from the Fitness Challenge.

Warm up # 2 1. Snatch: 1,1,1,1,1 2. Isabelle: 135 pound snatch x 30 reps So we had our first fitness Challenge this past Saturday, and it was a success! We had a tight group of competitors that put out their best and fought hard for all four events. Great weather and a positive competitiveContinue reading “WOD Monday October 19th”

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 18 1. Deadlift 10,10,10 2. Row 2k

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 11 For Time: Run 400 m Push press 135 x 10 Run 400 m Push press 135 x 10 Run 400 m Bench press 135 x 15 Run 400 m Bench PressContinue reading “WOD Thursday October 15th”

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 12 1. Front squat: 3,3,3,20 2. For time:  Double unders x 30  1.5 pood KB snatch x 10 x 4 rounds

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 25 For Time: Sand Bag load x 10 Pullups x 20 2 pood swing x 30 x 4 rounds WSM 09′