Category Archives: CrossFit

Warm up: push ups, handstand hold, sit ups 1 . 4 Rounds Not For Time: 5 Double Kettlebell/Dumbbell Push Press + 50ft Overhead Walk × 2 (so total of 10 push press and 100ft of walking) 10 Glute Ham Sit Ups 2 . Every 3 Minutes For 5 Rounds: 15 Wallballs 10 Reverse Burpees 5Continue reading “WOD Thursday March 31st”

For Time: 10 Clean and Jerks 20 Muscle Ups 40 Deadlifts 80 Sit ups 160 Double Unders 3200 Meter Bike

Warm up: Back extensions, bottom of squat hold, sit ups 1 . For 3 Sets: 5 Back Squat with pause in bottom *same weight across 2 . As Many Rounds as Possible in 7 Minutes: 7 Sumo Deadlift High Pulls 7 Toes to Bar As Many Rounds as Possible in 7 Minutes: 7 Front SquatsContinue reading “WOD Monday March 28th”

Warm up: back extensions, kang squats, push ups, sit ups 1 . 5 Rounds Not For Time: 4 Pendlay Rows 4 Bench Press 2 . For Time: 20, 15, 10, 5 Barbell Lunges Chest to bar pull ups *300 Meter Run After Each Round

Warm up: push ups, handstand hold, sit ups 1 . 4 Rounds Not For Time: 5 Double Kettlebell/Dumbbell Push Press + 50ft Overhead Walk × 2 (so total of 10 push press and 100ft of walking) 10 Glute Ham Sit Ups 2 . For Time: 50 Wall balls 40 Australian pull ups 30 Kneeling SquatContinue reading “WOD Thursday March 24th”

Warm up: empty bar clean work, planks, sit ups Every Minute on the Minute for 40 Minutes: 1st Minute: Clean 2nd Minute: Calories on a thing 3rd Minute: Clean 4th Minute: Handstand push ups

Warm up: Back extensions, bottom of squat hold, sit ups 1 . For 3 Sets: 5 Back Squat with pause in bottom *same weight across 2 . 4 Rounds For Time: 8 Ring Dips 16 Kettlebell Swings 24 sit ups 32 Double Unders

INFO: – TODAY – GYM CLOSES AT 5:30 P.M. FOR COMPETITION SET UP – TOMORROW- SATURDAY – GYM CLOSED FOR WORLD’S STRONGEST MANATEE COMPETITION. COME ON BY. STARTS AT 9:00 A.M. Warm up: back extensions, kang squats, push ups, sit ups 1 . 5 Rounds Not For Time: 5 Pendlay Rows 5 Bench Press 2Continue reading “WOD Friday March 18th”