The gym will have limited hours this weekend. We will be closed Friday after 1 pm. Open on Saturday from 10:00 till 1:00 and closed on Sunday. Our competitors will be competing in the Fit Nation Thunder Dome in Estero FL. Wish us luck! Warm up: Good morning x 10 / Single leg hip bridgeContinue reading “WOD Thursday June 19th”
Tag Archives: Back squat
WOD Monday June 16th
Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop oneContinue reading “WOD Monday June 16th”
WOD Thursday June 12th
Warm up: 10 good mornings / 10 Step ups / 10 Glute ham raise x 2 rounds 1. Back Squat: 5,5,5,5,5 @ 80% 2. 10 rounds for time of: 5 Handstand pushups 15 Sit ups
WOD Monday June 9th
Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups
WOD Monday June 2nd
Rent is Due. Thanks! Warm up # 1 The CrossFit Total You have 3 official attempts at each of the following movements 1. Back Squat 2. Press 3. Deadlift
WOD Monday May 12th
Warm up # 1 1. Back Squat: 3,3,3,3,3 2. 10 Rounds for time of: 2 Muscle ups 4 Kneeling squat jumps 6 Sumo deadlift high pulls with a 2 pood kettlebell
WOD Monday April 28th
Warm up # 1 1. Back squat : 5,5,5,5,5 2. 40, 30, 20, 10 reps for time of: Pushups Box jumps @ 20″
WOD Monday April 7th
Warm up # 1 The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension ofContinue reading “WOD Monday April 7th”
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 Monday Febraury 3rd
Beginning of the month. Rent is due. Thanks! Warm up # 1 1. 30 seconds on / 30 seconds off for 8 minutes of Wallballs * keep track of your reps on every round 2. Back Squat Every minute on the minute for 4 minutes: 5 reps Rest 2 minutes Every minute on the minuteContinue reading “WOD Monday Febraury 3rd”
CrossFit Havoc 