Hey guys, join us for a free workout at the Reebok Outlet Store in The Ellenton Premium Outlets! It will be an all inclusive workout and will be held at 8am on Saturday December 14th. If you participate you get 40% off the entire store directly following the workout! 1. Deadlift: 3,3,3 2. For 20Continue reading “WOD Tuesday November 3rd”
Category Archives: CrossFit
WOD Monday December 1st
Hey guys new month. Rent is due. Thanks. 1. Front Squat: 5,5,5 – take 85% of your last work set and try and hit 8-10 reps with it (if this is not really hard, then you probably didn’t go heavy enough on your last triple) 2. For time: Complete 100 hand release clapping pushups Every minuteContinue reading “WOD Monday December 1st”
WOD Friday November 29th
1. Havocomplex-clean (clean, front squat, jerk,jerk): 20 minutes to find max load 2. 4 rounds for time of: 15 Toes to bar 5 Hang power cleans @ 155
WOD Thursday November 28th
“Gobble Gobble” For time: 20 Kettelbell snatch (10 each arm) @ 2 pood 30 Deadlifts @ 315lbs 40 Shoulder to Overhead @ 135lbs 50 Kettelbell thrusters (25 each arm) @ 2 pood
WOD Wednesday November 27th
The Gym will be open on Thanksgiving Day from 10 am – 1 pm. Come on in. 1. Weighted Pullup: 3,3,3,2,2,2,1,1,1 2. For time: 30 Double leg mountain climbers 30 Burpees 30 Sit ups 30 Pullups 30 Walking lunges 30 Jumping air squats
WOD Tuesday November 26th
The Gym will be open on Thanksgiving Day from 10 am – 1 pm. Come on in. 1. Push press: 5,5,5,5,5 2. 5 rounds for time of: 15 Kettlebell swings @ 2 pood (Russian) 15 Pushups with both hands on ball of Kettlebell
WOD Monday November 25th
1. Back squat: find 1 rep max 2. Grace: 135 lb from ground to shoulder to overhead x 30 reps for time Full lockout of knees, hips, and elbows, is required at the top of every rep.
WOD Friday November 22nd
1. Weighted Pushup: 5,5,5,5,5 2. 8 rounds for time of: 20 Double unders 10 Glute ham sit ups 5 Sumo deadlift high pulls@ 105 Had to put this one up again! That’s what I’m talkin’ bout.
WOD Thursday November 21st
1. Power Clean: 1,1,1,1,1 2. 5 minutes of max Power Cleans @ 155 lbs/105 lbs every minute starts with 5 Box Jumps @ 30″ 3. 5 minutes of max Box Jumps @ 30″ every minute starts with 5 Power Cleans @ 155 lbs/105 lbs
WOD Wednesday November 20th
1. 3 rounds for time of: 400 meter run Rope climb x 3 2. 95 lb overhead squat x 75 in as few sets as possible
CrossFit Havoc 