Guys, Barbell club STARTS at 6:30. If you show up at 6:30 and start warming up then you are late and should not expect the people who showed up on time to wait for you. We will have until 7:00 to find maxes on our lifts this week and then we are moving on. ComeContinue reading “Weightlifting March 27th, 29th, 31st”
Tag Archives: Bradenton
WOD Monday March 27th
Warm up: 100′ high skip / 100′ back pedal / 15 Glute ham raise / 15 Glute ham sit up Every minute on the minute for 20 minutes: 1 Front squat for the first 10 minutes Add some weight 1 Back squat for the second 10 minutes 2. 3 Rounds of: Ring pushups x 30Continue reading “WOD Monday March 27th”
WOD Friday March 25th
Warm up: 100′ Bear Crawl, 100′ High Skips, 50′ Burpee Broad Jump Open Workout 17.5: 10 Rounds for Time: (Time Cap of 40 min) 9 Thrusters @ 95 / 63 35 Double Unders Scaled: 65 / 43 and Single Unders
WOD Thursday March 23rd
Warm up: 15 calorie row / 10 pullups / 10 calorie row / 5 pullups Every 4 minutes x 3 sets: 35 / 15 lb weighted pullup x max reps No freaking kipping! 2. For time: 30 Calorie row 15 Burpees 20 Calorie row 10 Burpees @ the 10 minute mark 50 Wallballs (start withContinue reading “WOD Thursday March 23rd”
WOD Wednesday March 22nd
Warm up: 10 Burpees / 20 Air squats / 10 Glute ham sit ups / 20 Pushups For time: 600 meter run 30 Thrusters @ 95 lbs 9 Muscle ups / 18 Pullups 30 Double unders 30 Push press @ 95 lbs 6 Muscle ups / 12 Pullups 30 Double unders 30 Overhead squats @ 95Continue reading “WOD Wednesday March 22nd”
WOD Tuesday March 21st
Warm up: 4 rounds: 100 meter run / 6 pushups / 8 air squats Strict Press: 5, 5, 5, 3, 3, 3 2. 5 minutes of max Power Cleans @ 155 lbs / 105 lbs Every minute starts with 5 Box Jumps @ 30″ 3. 5 minutes of max Box Jumps @ 30″ Every minuteContinue reading “WOD Tuesday March 21st”
Weightlifting March 20th, 22nd, 24th
Monday: Snatch: 2,2,2,1,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 105 – 110% x 6 (mid shin to knee) 3. Back squat: 5 x 1 @ 90 % or more 4. Accumulate 3 minutes of weighted butt plank Wednesday: Clean: 2,2,2,1,1,1 (every 3 minutes) 2. Jerk from rack: 6 x 1Continue reading “Weightlifting March 20th, 22nd, 24th”
WOD Monday March 20th
Warm up: 2 Rounds of: 1 minute of jump rope / 15 banded good mornings / 15 sit ups Every minute on the minute for 15 minutes: Back squat x 1 @ 5 – 10 lbs heavier than last week 2. For time: 20 Hang power snatches @ 95 / 65 20 Toes to bar 15Continue reading “WOD Monday March 20th”
WOD Friday March 17th
Warm up: 500 meter row / 15 sit ups / 15 Ball slams Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts @ 225 lb / 153 lb 55 Wall-ball shots 20 / 14 55 Calorie row 55 Handstand push-ups
WOD Thursday March 16th
Warm up: 2 Rounds of: 100′ karaoke / 100′ high skips / 100′ back pedal For time: 40 Thrusters @ 75 / 53 lbs 200 Meter run 20 Wollymockers 200 Meter run 20 Power cleans @ 165 / 113 200 meter run 10 Wollymockers 200 meter run
CrossFit Havoc 