Category Archives: Workout of the Day

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! Warm up: 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . 2 Sets of 15 Reps: Front Squat 2 . 5 Rounds for Time: 5 Shoulder to Overhead 10 Toes to Bar 15 lateralContinue reading “WOD Monday February 27th”

Last CrossFit Class is at 5:30 p.m. Today. We will be doing the Open Workout at 6:30 p.m. Click for Details. Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean 1 . Every Minute on the Minute for 20 Minutes: 1st Minute:Continue reading “WOD Friday February 24th”

Warm up: 100′ Back pedal / 50′ Bear Crawl / 100′ karaoke / 50′ Bear Crawl 1 . Every 3:00 for 4 Sets: 300 Meter Row 2 . For Time: 10 down to 1 Hang Power Snatches Box Jumps *100 Meter Run After Each set of box jumps

Warm up: 20 Air Squats, 20 Sit ups 800 Meter Bike 40 Burpees 20 Thrusters 30 Pull ups 15 Thrusters 10 Rope Climbs 15 Thrusters 30 Pull ups 20 Thrusters 40 Burpees 800 Meter Bike

Warm up: 4 Wollymockers 1 . 7 Sets of 3 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . As Many Rounds as Possible in 12 Minutes: 24 Double Unders 12 Kettlebell Snatches (6 per arm) 6 Step Overs Holding your Kettlebell

Warm up: 10 Kang squats / 8 Tuck jumps / 6 Kang squats / 4 Tuck jumps 1 . 3 Sets of 10 Reps: (heavier than last week) Front Squat 2 . For Time: 30 Handstand Push ups 20 Power Cleans 10 Wall Walks 5 Full Cleans

Last CrossFit Class is at 5:30 p.m. Today. We will be doing the Open Workout at 6:30 p.m. Click for Details. Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean 1 . Every Minute on the Minute for 20 Minutes: 1st Minute:Continue reading “WOD Friday February 17th”

Warm up: 100′ Back pedal / 100′ high skip / 100′ karaoke / 100′ side shuffle 1 . Every 2:30 for 4 Sets: 250 Meter Row 2 . For Time: 20, 15, 10, 5 Devil Presses Reverse Burpees

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 20 Rounds for Time: 1 Snatch 1 Rope Climb *100 Meter Run after every Round

Warm up: 4 Wollymockers 1 . 6 Sets of 4 Reps: Strict Handstand Push ups (if you are good at these on the floor then add a deficit) 2 . As Many Rounds as Possible in 14 Minutes: 4 Box Jumps 8 Wallballs 16 Double Unders