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”
Category Archives: CrossFit
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”
WOD Friday September 16th
Warm up: 200′ shuttle run / 50′ shuffle left / 50′ shuffle right / empty bar snatch work Every 3 minutes for 24 Minutes: 1 Snatch Pull 2 Power snatches 3 Hang snatches 4 Pullups *Go up in weight every round 2. For time: 100 Double unders 50 Wallballs 14 / 10 lbs (Yes 14Continue reading “WOD Friday September 16th”
WOD Thursday September 15th
Warm up: 2 rounds of 10 pushups / 15 sit ups / 10 band pull aparts (slow) Bench Press: 5,5,5,10 2. 12 Rounds for time of: 6 Kettlebell swings 6 Double leg mountain climbers
WOD Wednesday September 14th
Warm up: 50 kettlebell figure 8’s For time: 400 meter run 20 muscle ups + 1 extra dip at the top of each rep 300 meter run 20 Power clean and jerks @ bodyweight 200 meter run 20 Handtstand pushups or pushups on bar 100 meter run
CrossFit Havoc 