Workout of the Day – Page 283

WOD Thursday November 12th

This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up #3 Weighted Pull up: 5, 5, 3 3, 1, 1 2. For Time: 100 Double Unders 50 Burpees 25 Calorie Row

This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: 2 Rounds: 30 sec handstand hold, 6 empty bar cleans “J.J.” U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force,Continue reading “WOD Wednesday November 11th”

WOD Tuesday November 10th

This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up #8 Snatch: Find 1 Rep Max 2. For Time: “Isabel” 30 Snatches @ 135 / 93

WOD Monday November 9th

This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: #1 Front Squat: Find one rep max 2. As many reps as possible in 12 minutes: Pull ups Box Jumps Ball Slams Add a rep each round… Start at 1 each, then 2, 3, 4, 5, etc. Continue reading “WOD Monday November 9th”

WOD Friday November 6th

Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 Rounds: 10 Glute-Ham Raise, 30 Sec Handstand Hold Split Jerk: Find one rep max 2. 4 Rounds for time: 200 Meter Run 20 Bench Press @ 50%Continue reading “WOD Friday November 6th”

WOD Thursday November 5th

Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: #11 For Time: 6, 5, 4, 3, 2, 1 Muscle up Deadlift Hang Power Clean Thruster Box jump *Choose a starting weight and add 10-20 lbs each round.Continue reading “WOD Thursday November 5th”

WOD Wednesday November 4th

Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 rounds: 6 sit ups, 6 glute ham raise, 3 havocomplex snatch w/ empty bar Find Max: Havocomplex Snatch (Power snatch x 1 , Hang snatch x 1Continue reading “WOD Wednesday November 4th”

WOD Tuesday November 3rd

Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 rounds: 30 sec handstand hold, 10 sit ups Strict Press: Find 1 rep max 2. As many rounds as possible in 8 minutes: 5 Overhead Squats 5Continue reading “WOD Tuesday November 3rd”

WOD Monday November 2nd

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30! Get ready for The Havoc Games!! Individual CompetitionContinue reading “WOD Monday November 2nd”

WOD Friday October 30th

This Saturday October 31st Havoc Partner WOD @ 11 AM! Wear a costume!! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold Split Jerk: 2, 2, 2, 2, 2 @ 90-95%Continue reading “WOD Friday October 30th”