*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup! Every 3 minutes x 4 sets:Continue reading “WOD Tuesday March 16th”
Category Archives: Workout of the Day
WOD Monday March 15th
*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup! Warm up: 2 minutes on a thingContinue reading “WOD Monday March 15th”
Partner WOD Saturday March 13th
We will be doing this as a Partner workout today.
WOD Friday March 12th
Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Friday 210312 Open 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30Continue reading “WOD Friday March 12th”
WOD Thursday March 11th
Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Warm up: Pvc stuff / Empty bar practice Heaving snatch balance: 5 x 3 repsContinue reading “WOD Thursday March 11th”
WOD Wednesday March 10th
Warm up: Empty bar work 20 Rounds for time: 1 Power clean and jerk 1 Muscle up ( strict ? ) 1 Power clean Wallballs ( 5 on the odd rounds 10 on the even rounds )
WOD Tuesday March 9th
Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders
WOD Monday March 8th
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103
Partner WOD Saturday March 6th
25 minute AMRAP in teams of 2: 100 calories on a thing 80 Overhead walking lunges holding 45 / 25 lb plate 60 Ground to overhead with plate 40 Wallballs 20 Wollymockers
WOD Friday March 5th
Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats Every 3 Minutes for 5 sets: Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk 2. Every 3 minutes for 5 sets: 3 Deadlifts 50′ Sled drag 3 Deadlifts *Build in weight.
CrossFit Havoc 