*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup! Warm up: 2 minutes on a thingContinue reading “WOD Monday March 15th”
We will be doing this as a Partner workout today.
Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Friday 210312 Open 21.1 For time: 1 wall walk 10 double-unders 3 wall walks 30Continue reading “WOD Friday March 12th”
Yo, we are meeting up at 6:30 this Friday for the first workout of the CrossFit Open. Henry Vs. Evan will be the match up this week. Feel free to bring food and drinks to share. See you there! https://games.crossfit.com/open Warm up: Pvc stuff / Empty bar practice Heaving snatch balance: 5 x 3 repsContinue reading “WOD Thursday March 11th”
Warm up: Empty bar work 20 Rounds for time: 1 Power clean and jerk 1 Muscle up ( strict ? ) 1 Power clean Wallballs ( 5 on the odd rounds 10 on the even rounds )
Warm up: 12 Pushups / 12 Bench dips / 12 Ring rows Every 3 minutes x 4 sets: Bench press x 4 + Strict pullups x 6 – 12 2. As many rounds a s possible in 12 minutes: 6 Toes to bar 12 Kettlebell swings 24 Double unders
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103
Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats Every 3 Minutes for 5 sets: Alternating Kettlebell rows x 12 reps per side + 30 Foot kettlebell bear walk 2. Every 3 minutes for 5 sets: 3 Deadlifts 50′ Sled drag 3 Deadlifts *Build in weight.
Warm up: 50 jumping jacks / 1 minute of running in place 10 minutes of something you suck at. *Things you might suck at: Pistols, Jump rope, Pullups, Muscle ups, Overhead squats, Telling jokes, Snatch balance, L- Sit, Handstand walks, etc. 2. 3 rounds for time of: 5 Muscle-ups 10 Box jump overs 15 GHDContinue reading “WOD Thursday March 4th”
Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”