Category Archives: Workout of the Day

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 4 Row 500 meters —Overhead squat 3/4 bodyweight x 6 —Powerclean 3/4 bodyweight x 8 —Ring Dips x 10 —Chest to bar pullups x 12 x 3 rounds Row 500 meters

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up #20 “KALSU” On the minute: Complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute performContinue reading “WOD Friday October 9th”

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 1. Deadlift 5,5,5 2. 20,15,10,5 20″ Box jump  20″ Incline Pushups  

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 24 1. Push press 3,3,3 2. For time: 10-1 Pullups Handstand Pushups    

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 23 “Michael” 3 rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 8 1. 15 muscle ups for time. 2. Back squat 1,1,1,30 3. Battling rope x 2 minutes

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 10 Turkish get up 1,1,1 2 Hands Anyhow 1,1,1 Wind Mills 5,5,5  

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 14 “Daniel” For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups  

Reminder, The CrossFit Havoc Fitness Challenge is Saturday October 17th starting at 9 am. We still need volunteers and competitors!!! Warm Up # 16 1. Power clean 2,2,2,2 2. Weighted Dip 3,3,3,3 3.  For time: Jump rope x 75 or 25 double unders run 100 meters x 4 rounds   3.

Warm up #4 For time: Deadlift 275 x 5 burpees x 10 x 5 rounds