INFO: – FRIDAY – GYM CLOSES AT 5:30 PM FOR COMPETITION SET UP – SATURDAY – GYM CLOSED FOR WORLD’S STRONGEST MANATEE COMPETITION. COME ON BY. STARTS AT 9:00 A.M. Warm up: empty bar snatch work, double under and rope climb practice For Time: Buy in: 800 Meter Run 12 Rounds of: 1 Rope ClimbContinue reading “WOD Wednesday March 16th”
Category Archives: Workout of the Day
WOD Tuesday March 15th
Warm up: push ups, handstand hold, sit ups 1 . For 5 Sets: 5 Seated Strict Press 1 minute on bike between sets 2 . As Many Rounds as Possible in 13 Minutes: 13 Hang Cleans 13 Push Press 26 lateral barbell jumps
WOD Monday March 14th
Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 6, 6 2 . Front Squat: 4, 4 3 . Back Squat: 2, 2 4 . For Time: 50 Ft Burpee Broad Jump 25 Pull ups 100 Ft Walking Lunge 25 Pull upsContinue reading “WOD Monday March 14th”
WOD Friday March 11th
Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 4 Rounds For Time: 300 Meter Run 20 Wall balls 15 Pull ups
WOD Thursday March 10th
Warm up: Planks, sit ups, handstand work 1 . Handstand Walk Practice 2 . Max Reps Per Minute For 18 Minutes: 1st Minute: Hang Power Snatches @ 75/53 2nd Minute: Burpees over the bar 3rd Minute: Change weight/ Rest 4th Minute: Rest 5th Minute: Power Snatches @ 95/63 6th Minute: Calorie Bike 7th Minute: ChangeContinue reading “WOD Thursday March 10th”
WOD Wednesday March 9th
For Time: “Filthy Fifty” 50 Box jumps @ 24 / 2050 Jumping pull ups50 Kettlebell swings @ 35 / 2650 Walking Lunge (single count)50 Knees to elbows50 Push press @ 45 / 3350 Back extensions50 Wallballs @ 20 / 1450 Burpees50 Double unders
WOD Tuesday March 8th
Warm up: Empty bar jerk work 1 . Find a max: jerk 2 . For Time: 1000 Meter Row 20 Power Cleans 30 Handstand push ups 20 Power Cleans 1000 Meter Row
WOD Monday March 7th
Warm up: wrist-shoulder-back stretches, bottom of squat hold, air squats, sit ups, kang squats, empty bar overhead squats 1 . Overhead Squat: 8, 8 2 . Front Squat: 6, 6 3 . Back Squat: 4, 4 4 . As Many Rounds As Possible in 8 Minutes: 16 Ball Slams 8 push ups 4 Toes toContinue reading “WOD Monday March 7th”
WOD Friday March 4th
Warm up: Lunges, sit ups, mountain climbers 1 . For 3 Sets: 10 Per Leg Bulgarian Split Squats 15 Back Extensions 2. 3 Rounds For Time: 12 Thrusters 12 Pull ups
WOD Thursday March 3rd
Warm up: Planks, sit ups, handstand work 1 . Find a Max Set of Handstand Push ups 2 . For Time: 1 Mile Bike 50 Push ups 25 Toes to bar 50 Mountain Climbers 1 Mile Bike
CrossFit Havoc 