Workout of the Day – Page 328

WOD Wednesday April 2nd

Warm up # 6 1. Snatch: find 1 rep max for the day 2. Isabel: 30 snatches for time A 135 / 93 lbs

Today is the 1st . Rent is Due Thanks! Warm up: 1000 meter row 1. Weighted pullup: 5,5,3,3,1,1 2. 6 rounds for time of: 4 Weighted pistols (each leg) @ 1 pood 6 Behind the neck pullups ( bring the back of your neck to the pullup bar) 4 Bottoms up presses (each arm) @Continue reading “WOD Tuesday April 1st”

Warm up # 1 1. Front squat: 2 reps every 2 minutes for 12 minutes 2. 5 rounds for time of: 10 Ring Dips 5 Power cleans @ 3/4 body weight

WOD Friday March 28th

Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees Post time to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open. Top male and female scores will receive $2,014. Enlarge image For complete workout standards, video and scorecard click here. Watch Archived Footage of Rich Froning, Sam Briggs, JasonContinue reading “WOD Friday March 28th”

WOD Thursday March 27th

Warm up # 4 1. Every 2 minutes for 14 minutes: Press x 2 Push press x 4 Jerk x 6 2. For time: 40 Kettlebell swings @ 2 pood / 1.25 pood 400 Meter run 40 Kettlebell swings @ 2 pood / 1.25 pood https://www.youtube.com/watch?v=mmlGz5J_O4A https://www.youtube.com/watch?v=bS89_wepgBM This man is the reason I opened aContinue reading “WOD Thursday March 27th”

WOD Wednesday March 26th

Warm up # 2 6 Rounds for time of: 6 Muscle ups or 12 chest to bar pullups 12 Deadlifts @ body weight 18 Sit ups 24 Air squats

WOD Tuesday March 25th

Warm up # 6 1. Clean and jerk: 1,1,1,1,1,1,1,1,1,1 2. 2 rounds for time of: 20 Burpees 20 Double leg mountain climbers

WOD Monday March 24th

Warm up # 1 1. Back squat: 2 reps every 2 minutes for 12 minutes 2. Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bar 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups

WOD Friday March 21st

Warm up of your choice “Andy bring’s the Dam Rath” 2 Rope ascents Run 200 4 Bar muscle ups Run 400 6 Snatches @ 115 lbs Run 800 8 Deadlifts @ 275 lbs Run 800 6 Snatches @ 115 lbs Run 400 4 Bar muscles ups Run 200 2 Rope ascents

FREE week for new members!

Hey guys we are excited to show everyone the new gym location here in Palmetto and so we are offering a FREE week for all new members, March 23rd-29th. Come to any class next week and invite your friends! See you then!