Workout of the Day – Page 300

WOD Friday March 27th

This Saturday we will be going down to Fit Crew in Bradenton for a Weightlifing Competition! Come cheer everyone on or sign up to compete. Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Warm up # 6 1. Deadlift: Every minute on the minute for 10 minutes 2 reps @Continue reading “WOD Friday March 27th”

WOD Thursday March 26th

Warm up # 10 1. 15 minutes to establish a max distance handstand walk 2. Karen: 150 wallball shots for time

WOD Wednesday March 25th

Warm up # 9 1. Every minute on the minute for 16 minutes: Odds: Power clean and jerk x 1 Evens: Bench press x 2 2. 100 meter intervals on the rower x 5 : rest 1 minute between efforts

WOD Tuesday March 24th

This Saturday we will be going down to Fit Crew in Bradenton for a Weightlifing Competition! Come cheer everyone on or sign up to compete. Warm up # 2 1. For Time: 5 Rope Climbs 10 Snatches 20 Lateral Burpees over bar 40 Pullups 600 Meter run 40 Pullups 20 Lateral Burpees over bar 10 Snatches 5Continue reading “WOD Tuesday March 24th”

WOD Monday March 23rd

Warm up # 1 1. Overhead squat: 5,5,5 2. 10 Rounds for time of: 4 Pistols ( 2 each leg ) 6 Kettlebell snatches ( 3 each arm ) 8 Kettlebell jerks ( 4 each arm )

WOD Friday March 20th

Lots of Events coming up! Click to check it out! This Saturday the gym is closed! Hope to see everyone at our first year of The Havoc Games! Warm up of your choice 1. 5 Rounds for time: 10 Glute-Ham Sit ups 10 Double-legged mountain climbers 2. OPEN WORKOUT 15.4 Complete as many reps asContinue reading “WOD Friday March 20th”

WOD Thursday March 19th

We will be at the gym tonight at 8 p.m. watching the Open 15.4 announcement! Come join us! Last day to register for THE HAVOC GAMES on March 21st!! Lots of Events coming up! Click to check it out! For time: 800 meter run carrying 45 / 25 lb plate 800 meter run 20 WallContinue reading “WOD Thursday March 19th”

WOD Tuesday March 17th

Register Now for THE HAVOC GAMES on March 21st!! Register by March 19th!! Lots of Events coming up! Click to check it out! Warm up # 7 1. Every 90 seconds for 12 minutes: 1 Power clean + 2 Push presses + 2 Jerks 2. 10 Rounds for time of: 6 Box jumps @ HighContinue reading “WOD Tuesday March 17th”

WOD Monday March 16th

Lots of Events coming up! Click to check it out! Warm up # 1 1. Front Squat: 5,5,5,5,5 2. Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders

WOD Friday March 13th

Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up # 11 1. Deadlift:1 Rep max! 2. Press: 1 Rep max! 3. For time: 500 Meter row 30 Burpees