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 # 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

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