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!!! Come to the Park! Greer park, on 38th street a.k.a. Kid Zone. Here is a map: http://maps.yahoo.com/;_ylc=X3oDMTExNmIycG51BF9TAzI3MTYxNDkEc2VjA2ZwLWJ1dHRvbgRzbGsDbGluaw–#mvt=m&lat=34.605705&lon=-98.42816&zoom=15&q1=2019%20sw%20washington%20ave%20lawton%20ok%20&w0=34.608910351485655%2C-98.43990325927734&gid1=48241187&q2=greer%20park%20lawton%20ok Here is my # 580-2284-3310 Don’t forget water.

Warm up # 1. 500 meter row max 2. For time: Dumbell snatch 70 lbs x 1   /  40lbs 60 lbs x 2  /  35lbs 50 lbs x 3  /  30lbs 40 lbs x 4  /  25lbs 30 lbs x 5  /  20lbs 20 lbs x 6  /  15lbs 10 lbs x 7  /  10lbs

Warm up # 25 Event # 3 For time: 100 meter sandbag run 15 deadlifts 185/135 25 box jumps x 3 rounds 100 meter sandbag run

Warnm Up # 8 1. Front Squat 5,5,5,5 2. For time: 50 ft long jump 10 plyo pushups 10 box jumps 10 lateral switch steps x 4 rounds

Warm Up # 18 For Time: 10-1 Pullups (strict if youv’e got them) Press 95 lbs So we had our girls Pulling some huge numbers yesterday. Every female who trains here can deadlift over 125 pounds! Jodi and Brenda Pulled 125 for triples, Erica Pulled 155 for a triple, Maressa pulled 205 for a tripleContinue reading “WOD Tuesday Septemer 22nd”

Warm up # 21 1. Deadlift 3,3,3,20 2. For Time: Run 200 meters 5 ring dips 5 burpees x 5 rounds

Warm Up # For Time: Row 1000 meters 135 back squat x 10 135 lb powerlean x 8 135 lb thruster x 6 x 4 rounds

Warm Up #  20 “Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50

Warm Up # 14 Overhead Squat 5, 10, 15, 20 Bench Press 3,3,3 Weighted Pullup 3,3,3

Warm Up # 5 “Time to Sweat” For time: 800 meter run 20 burpees 800 meter run 20 pullups 800 meter run 20 burpees 800 meter run 20 pullups