WOD Monday March 29th

Warm up: 2 minutes on a thing / 10 Single leg hip bridge / 20 Banded good mornings

  1. Every 2 minutes for 6 sets: 1 Front squat ( Max out next week )

2. “Billy”

For time:

100 reps ground to overhead 95 / 63

– Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep

– You may use multiple methods of getting the bar overhead within the workout: example-25 power snatches, 50 power clean and push press, 25 clean and split jerk

– The workout starts with a 100 meter run

– After every 4 minute time period elapses an additional 100 meters is tacked onto the next run

– So it goes like this: 100 meter run, come back and start getting the bar overhead. Lets say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 m. Come back and get on the bar, say you finish 79 reps total by  the 8 minute mark, now you run 300 m. Continue adding 100 meters to each run until all 100 reps are completed. There is  a 400 meter run cap.

May be an image of Bill Shiffler

WOD Monday March 15th

*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 thing / 2 rounds: 10 GHD Raises / 10 sit ups

  1. Every minute on the minute for 20 minutes:

Odds: Front squat x 2

Evens: Power snatch x 1

3. For time:

30 Calorie row

30 Wallballs

30 Pullups

WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats

  1. Back squat: 2 sets of 5 @ 85%

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Watch Martin Luther King Jr.'s speech at Stanford University about “The Other America” | by Charles Russo | THE SIX FIFTY

The time is always right to do what is right.

WOD Monday December 28th

Hey, Holiday hours for this week are:

Monday: Normal

Tuesday: Normal

Wednesday: Normal

Thursday: Last class @ 4:30

Friday: Closed

Weekend: Normal hours

Warm up: 2 minutes of jump rope / 10 Kang squats / 10 BTN push presses

  1. Every 3 Minutes for 5 sets:

1 Overhead squat

3 Front squats

5 Back squats

*You are welcome to change weights whenever you want.

(Example: 155 Overhead squat, 185 Front squat, 225 back squat)

2. For time:

20 Shoulder to overhead @ heavy

15 Strict pullups

10 Shoulder to overhead @ heavier

5 Strict pullups

*Don’t be the person who tries to go from a rack. Blech.