Category Archives: CrossFit

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Walking Lunges / 10 Toes to Rings 1 . 5 Sets of Each: 5 Hip Thrusts 5 Bulgarian Split Squats (per leg) 2 . For Time: 30 Back Squats 30 Burpee Pull ups 20 Front Squats 20 Burpees over Bar 10 Overhead Squats 10 BurpeeContinue reading “WOD Friday December 6th”

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Jerks 1 . 5 Sets of 5 Reps: Jerk (Increase weight as you go) 2 . For Time: 100, 200, 300, 400, 500 Meter Row 10, 20, 30, 40, 50 Sit ups 1, 2, 3, 4, 5 Power Snatch

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Sit ups / 20 Jumping Jacks / 20 Mountain Climbers Every Minute on the Minute for 36 Minutes: 1st Minute: Right # of Muscle Ups 2nd Minute: 3 Deadlifts (Increase weight each set) 3rd Minute: Right # of Double Unders

Warm up: 100 Meter Run / 10 Good Mornings / 5 Empty Bar Hang Cleans / 5 Empty Bar Front Squats / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . Every 2 Minutes for 16 Minutes: 1 Hang Clean + 1 Thruster + 1 Jerk (Increase weight as you go) 2Continue reading “WOD Tuesday December 3rd”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Find a Max: Front Squat 2 . As Many Rounds as Possible in 16 Minutes: 30 Air Squats 20 Push ups 10 Pull ups 5 Box Jumps

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . Find a Max: Push Press 2 . As Many Rounds as Possible in 18 Minutes: 3 Deadlifts 6 Burpees over Bar 12 Sit ups *Every 3 Minutes Row 150 Meters

Happy Thanksgiving! Join us for a Beach Workout at 9:30 A.M. At Manatee Public Beach 4000 State Road 64 and Gulf Drive, Holmes Beach, FL 34217

Holiday Hours: Wed November 27th – RegularThu November 28th – Closed (9:30 Beach Workout @ Manatee Public Beach)Fri November 29th – Open 10:30 a.m. – 5:30 p.m. Warm up: 100 Meter Run / 10 Ring Rows / 10 Sit ups / 20 Jumping Jacks / 20 Mountain Climbers 12 Rounds For Time: 8 Pull upsContinue reading “WOD Wednesday November 27th”

Holiday Hours: Wed November 27th – RegularThu November 28th – Closed (9:30 Beach Workout @ Manatee Public Beach)Fri November 29th – Open 10:30 a.m. – 5:30 p.m. Warm up: 10 Air Squats / 30 Second Plank / 10 Sit ups / 30 Second Handstand Hold / Empty Bar Clean Work 1 . Every Minute onContinue reading “WOD Tuesday November 26th”

Holiday Hours: Wed November 27th – RegularThu November 28th – Closed (9:30 Beach Workout @ Manatee Public Beach)Fri November 29th – Open 10:30 a.m. – 5:30 p.m. Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 2Continue reading “WOD Monday November 25th”