Category Archives: Workout of the Day

WOD Thursday November 26th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”

WOD Wednesday November 25th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 Rounds: 6 Glute Ham Raise, 6 Empty Bar Clean and Jerks Every 2 minutes for 12 minutes: 2 Cleans + 2 Jerks Every minute on the minute for 6 minutes: 1 Clean and Jerk 2. For Time: 25, 20, 15, 10,Continue reading “WOD Wednesday November 25th”

WOD Tuesday November 24th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 rounds: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 @ 75-80% 2. 5 Rounds for Time: 2 Rope Climbs 4 Power Snatch 6 Hand Release Clapping Push ups 8 Kneeling Squat Jumps  

WOD Monday November 23rd

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up #6 Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 85% of your max then increase weight on the 1’s) One minute of Rest Minutes 7-11 : Front Squat: 2,Continue reading “WOD Monday November 23rd”

WOD Friday November 20th

Strength Camp Challenge is TOMORROW at the Tampa Fairgrounds. Come check it out!!  Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 80% your max 2nd minute: 3 Deadlifts @ 80% your max 2. Six 100 Meter Row Intervals with a 1 minute rest between each

WOD Wednesday November 18th

Warm up: 2 rounds: 10 Back extensions, 6 Empty bar clean and jerks Every 2 minutes on the minute for 16 minutes: Clean + Hang Clean + 2 Jerks (Try to increase weight each set) 2. For Time: 20 Handstand Push ups 40 Wallballs 60 Kettlebell Swings 80 Double Unders Goal is to do allContinue reading “WOD Wednesday November 18th”

WOD Tuesday November 17th

Warm up: #4 For Time: 300 Meter Run 30 Pull ups 30 Push Press 30 Weighted Lunges 30 Glute Ham Sit ups / Regular Sit ups 300 Meter Run 30 Glute Ham Sit ups / Regular Sit ups 30 Weighted Lunges 30 Push Press 30 Pull ups 300 Meter Run  

WOD Monday November 16th

Warm up #1 Every minute on the minute for 15 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s) Minutes 6-10 : Front Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight onContinue reading “WOD Monday November 16th”

WOD Friday November 13th

Tonight is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! BRO NIGHT WORKOUT IS A SURPRISE!  Regular WOD: Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 75% your max 2nd minute: 3 Deadlifts @ 75% your max 2. 5 Rounds for time:Continue reading “WOD Friday November 13th”