Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Course Warm up: 500 Meter Row, Split Jerk Drills Every minute on the minute forContinue reading “WOD Tuesday May 10th”
Tag Archives: Bradenton
WOD Monday May 9th
Lots of Events coming up! Click to Register for the CrossFit Lakewood Ranch Competition on June 11th! Register by May 15th to save some Money. Beach Workout and Hangout on May 21st. Ed Coan Powerlifting Workshop June 4th. USAW Sports Performance Coach Course. Warm up: 30 sec bottom of squat, 10 Glute ham raise, 30 secContinue reading “WOD Monday May 9th”
WOD Friday May 6th
Kipping Clinic: Tomorrow from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 20 sit ups, 10 burpee broad jump “WHITE” 5 Rounds for time of: 3 Rope climbs 10 Toes to bar 21 Walking lunges holding plate overhead (45 lbs/25 lbs) 400 Meter runContinue reading “WOD Friday May 6th”
WOD Thursday May 5th
Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 1000 meter row For Time: START WITH: 10 minute ascending ladder of: Power Snatch @ heavy Lateral Burpee over bar (Start at 1 rep of each and increase by oneContinue reading “WOD Thursday May 5th”
WOD Tuesday May 3rd
Gymnastics Club Sign up: Today is the day to sign up for our Monthly Gymnastics Club. Strengthen your core and shoulder strength and learn new skills. Classes will be Tuesday and Thursday @ 6:00 p.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Kipping Clinic: This SaturdayContinue reading “WOD Tuesday May 3rd”
WOD Monday May 2nd
Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Improve your Clean & Jerk and Snatch. 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! KippingContinue reading “WOD Monday May 2nd”
WOD Friday April 29th
Warm up: Bear crawl x 100 feet Bench press: 3,3,3,3,3 @ heavier than last week 2. For time: 50 Pushups 50 Push press’ @ 75 / 53 50 Toes to bar 50 Overhead squats @ 75 / 53 NOT PUSHUPS PUSHUPS
WOD Thursday April 28th
Warm up: 1 minute of kettlebell stuff / 1 minute of of plank / 15 ring rows Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. 2 Rounds for time of: 60 Double unders 40 Power wallballs 20 Power Cleans @ kinda heavy
WOD Wednesday April 27th
Warm up: 3 minutes of jump rope 3 Rounds not for time of: 15 Glute ham sit up 15 Swimming frogs 2. For Time: Walk 800 meters holding a barbell @ 135 / 93 Every 100 meters do 10 back squats If you drop the barbell to the ground you must to 10 burpees *Don’t beContinue reading “WOD Wednesday April 27th”
WOD Tuesday April 26th
Warm up: 500 meter row / 5 minutes of movement practice Every 90 seconds for 15 Minutes: 1 Drop snatch + 1 Heaving snatch balance ( 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00 ) 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) 1.5 / 1Continue reading “WOD Tuesday April 26th”
CrossFit Havoc 