Category Archives: CrossFit

Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups 1 . For 5 Sets: 4 Box Step ups per leg w/ a Dumbbell or Kettlebell Right amount of Ab Wheel Rollouts 2 . As Many Rounds as Possible in 16 Minutes: 1 Rope Climb 1 Snatch + Overhead Squat 10 /Continue reading “WOD Friday December 1st”

Warm up: 10 Back Extensions/ 10 Sit ups/ 5 Empty Bar Cleans / 5 Empty Bar Jerks 1 . Every 1:15 for 12 Sets: 1 Clean and Jerk *Increase weight as you go 3 . 3 Rounds for Time: 100 Meter Row 20 Kettlebell Swings 30 Mountain Climbers

Warm up: 100 Meter Run / 50 Ft Bear Crawl / 10 Good Mornings 10 Ring Rows For Time: 10 Wall Walks 50 Pull ups 8 Wall Walks 40 Box Jump Overs 6 Wall Walks 30 Deadlifts 4 Wall Walks 20 Bar Facing Burpees 2 Wall Walks 10 Muscle Ups

Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3 Sets of 3 Reps: Push Press Then, 2 Sets of 3 Reps: Jerks 2 . For Time: 600 Meter Run Then: 8, 10, 12, 14 Burpee Bangers 4, 5, 6, 7 PowerContinue reading “WOD Tuesday November 28th”

Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 2 Reps: Back Squat with Pause in Bottom *Increase Weight as you go Then, 3 Sets of 2 Reps: Back Squat *Increase Weight as you go 2 . For Time: 10 Toes to BarContinue reading “WOD Monday November 27th”

Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups 1 . For 5 Sets: 5 Box Step ups per leg w/ a Dumbbell or Kettlebell Right amount of Ab Wheel Rollouts 2 . 3 Rounds for Time: 400 Meter Run 3 Rope Climbs 20 Dumbbell Thrusters 10 Burpee Pull ups

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: Wednesday November 22nd – Regular Thursday November 23rd – Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m. Friday November 24th – Open 10:30 a.m. – 5:30 p.m. Warm up: 100 Meter Run / 10 Ring Rows / 5 Tuck Jumps / Empty Bar Clean and Jerk Work Every Minute onContinue reading “WOD Wednesday November 22nd”

Holiday Hours: Wednesday November 22nd – Regular Thursday November 23rd – Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m. Friday November 24th – Open 10:30 a.m. – 5:30 p.m. Warm up: 100 Meter Run / 30 Second Plank / 5 Empty Bar Push Press / 5 Empty Bar Jerks 1 . 3Continue reading “WOD Tuesday November 21st”

Holiday Hours: Wednesday November 22nd – Regular Thursday November 23rd – Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m. Friday November 24th – Open 10:30 a.m. – 5:30 p.m. Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats 1 . 2 Sets of 3 Reps:Continue reading “WOD Monday November 20th”