INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, Handstand Push up/Handstand Hold Technique Work 3 Sets of Max Reps: Strict Handstand Push ups (use band or matsContinue reading “WOD Friday September 30th”
Category Archives: CrossFit
WOD Thursday September 29th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: Row 500 Meters, Split Jerk Drills Every 90 Seconds for 15 Minutes: 2 Cleans + 2 Split Jerks (Hold on to theContinue reading “WOD Thursday September 29th”
WOD Wednesday September 28th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 2 Rounds: 10 Burpees, 10 Bench Dips, 10 Air Squats For Time: 10, 8, 6, 4, 2 Muscle ups Thrusters (Increase weightContinue reading “WOD Wednesday September 28th”
WOD Tuesday September 27th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, 10 Empty Bar Power Snatch, 10 Empty Bar Power Clean Every minute on the minute for 6 minutes: 2Continue reading “WOD Tuesday September 27th”
WOD Monday September 26th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”
WOD Friday September 23rd
Warm up: 600 meter run 3 Rounds not for time of: 12 Glute ham raise 12 Glute ham sit ups * Add resistance if needed 2. 10 Rounds for time of: 3 Power clean and jerks (Heavier than the snatches from Wednesday obviously) 3 Muscle ups
WOD Thursday September 22nd
Warm up: 2 rounds of: 8 plyo pushups on bench / 10 bench sit ups Bench press: 3,3,3,10 2. 10 Rounds for time of: 3 Overhead squats 135 / 93 3 Toes to bar
WOD Wednesday September 21st
Warm up: 2 rounds of: 15 Kettlebell swings / 15 Overhead squats ( pvc ) For time: 1500 meter row 10 rounds of: 3 Power snatches ( you should not be able to do touch and go reps) 3 Handstand pushups ( ring , parallette , or regular ) 1500 meter row Mattie Rogers is stronger thanContinue reading “WOD Wednesday September 21st”
WOD Tuesday September 20th
Warm up: 2 rounds of: 1 minute jump rope / 15 Pushups Strict press: Find 3 rep max 2. 10 Rounds for time of: 3 Deadlifts 3 Strict pullups
WOD Monday September 19th
Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 19th”
CrossFit Havoc 