Category Archives: Workout of the Day

WOD Wednesday October 5th

Warm up: 800 Meter Run “Fight Gone Bad” Three rounds of: Wall-ball @ 20 / 14 Sumo Deadlift high-pull @ 75 / 53 Box Jump @ 20″ Push-press @ 75 / 53 Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop betweenContinue reading “WOD Wednesday October 5th”

WOD Tuesday October 4th

Tonight at 7 p.m. we will have a Nutrition Meeting to talk about continuing eating healthy and what your options for this are. Click here for more info. Warm up: 8 High Jumps land in quarter squat, 8 Hang Power Snatch with empty bar, 8 Toes to bar, 8 Hang Power Clean with empty barContinue reading “WOD Tuesday October 4th”

WOD Monday October 3rd

Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s) One Minute of Rest Minutes 7-11 : FrontContinue reading “WOD Monday October 3rd”

WOD Friday September 30th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 500 Meter Row, Handstand Push up/Handstand Hold Technique Work 3 Sets of Max Reps: Strict Handstand Push ups (use band or matsContinue reading “WOD Friday September 30th”

WOD Thursday September 29th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: Row 500 Meters, Split Jerk Drills Every 90 Seconds for 15 Minutes: 2 Cleans + 2 Split Jerks (Hold on to theContinue reading “WOD Thursday September 29th”

WOD Wednesday September 28th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 2 Rounds: 10 Burpees, 10 Bench Dips, 10 Air Squats For Time: 10, 8, 6, 4, 2 Muscle ups Thrusters (Increase weightContinue reading “WOD Wednesday September 28th”

WOD Tuesday September 27th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 500 Meter Row, 10 Empty Bar Power Snatch, 10 Empty Bar Power Clean Every minute on the minute for 6 minutes: 2Continue reading “WOD Tuesday September 27th”

WOD Monday September 26th

INFO:  Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out.  Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”