Tag Archives: Box jump

WOD Wednesday September 30th

GIRLS NIGHT OUT! This Friday 6 PM class! Followed by dinner!  Double Under Clinic this coming Sunday, October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Wednesday September 30th”

WOD Monday September 28th

Weightlifting Club Sign up: Today is the day to sign up for our new 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! GIRLS NIGHT OUT! This Friday 6Continue reading “WOD Monday September 28th”

WOD Tuesday September 22nd

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope. Warm up: 10 Burpee Pull ups / 15 Sit ups Strict Pull ups: 3 sets of max reps (rest 3 min between each set) 2. For Time: 10Continue reading “WOD Tuesday September 22nd”

WOD Tuesday September 15th

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up #4 For Time: 20 Glute Ham Sit ups 40 Burpee Box Jumps @ the right height 60 Kettlebell Swings @ the correct weight 80 Lateral Bench Jumps (40 each side) 100 Walking LungesContinue reading “WOD Tuesday September 15th”

WOD Wednesday September 2nd

Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

WOD Friday August 28th

Warm up #8 Every 30 seconds for 5 minutes: 1 power snatch Rest 1 minute Every minute on the minute for 5 minutes: 1 power snatch 2. As many rounds as possible in 5 minutes of: 5 Wallballs 5 Box jumps 5 Kettlebell Swings Rest 2 minutes As many rounds as possible in 5 minutesContinue reading “WOD Friday August 28th”

WOD Tuesday July 28th

Warm up # 2 1. Push press + Jerks: 1,1,1 @ 95 – 100% (end each set of push presses with 2 jerks) 2. For time: 30 Glute ham sit ups 30 Box jumps @ 30/24″ 30 Double leg mountain climbers 30 Pullups 30 KB Sumo deadlift high pull @ 2/ 1.5 pood Anybody know whoContinue reading “WOD Tuesday July 28th”