INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: Row 500 Meters, Split Jerk Drills Every 90 Seconds for 15 Minutes: 2 Cleans + 2 Split Jerks (Hold on to theContinue reading “WOD Thursday September 29th”
Tag Archives: Glute ham sit ups
WOD Friday September 23rd
Warm up: 600 meter run 3 Rounds not for time of: 12 Glute ham raise 12 Glute ham sit ups * Add resistance if needed 2. 10 Rounds for time of: 3 Power clean and jerks (Heavier than the snatches from Wednesday obviously) 3 Muscle ups
WOD Thursday August 11th
Warm up: 10 Back extensions, 10 Overhead Squats, 10 Sit ups Every 30 Seconds for 8 minutes: 1 Snatch 2. Every minute on the minute for 8 minutes: 1 Snatch 3. 6 Rounds for time: 1 Snatch + 2 Overhead Squats 10 Glute ham sit ups
WOD Wednesday July 27th
Warm up: 800 Meter Run For Time: 30 Overhead Lunges 60 Single legged mountain climbers 30 Glute ham Sit ups 3 Rope Climbs (legless if you can) 60 Thrusters 3 Rope Climbs (legless if you can) 30 Glute ham Sit ups 60 Single legged mountain climbers 30 Overhead lunges
July 4th , 6th and 9th
Monday: Snatch: 2,2,2 @ 85% 2. Snatch: 1,1,1 @ 90% 3. Snatch grip deficit deadlift: 4,4,4,4,4 @ 110% 4. GHR / GHSU : 3 x 15 each Wednesday: Power clean + 3 Jerks x 3 sets @ 90% of power clean max 2. Clean & Jerk: 1,1,1 @ 85% 3. Clean Pull under: 6 xContinue reading “July 4th , 6th and 9th”
WOD Wednesday June 29th
Warm up: 2 rounds of: 1 minute of kettlebell stuff / 1 minute of jumping jacks Weighted Pullups: 5,5,3,3,1,1 2. As many Rounds as possible in 18 minutes of: 300 Meter run 20′ Handstand walk / 40′ Bear crawl 10 Glute ham sit ups
WOD Tuesday May 31st
Time to sign up for this months Gymnastics Club! Get personalized coaching from Coach Tracy Rankin. Tuesday and Thursday at 6 p.m. Only $40 for current All Access members. $60 for all other members or non-members. Click to check out this weeks Workouts! KidsClub Starts TONIGHT! $50.00 per child for one month of classes. 5pm forContinue reading “WOD Tuesday May 31st”
WOD Wednesday May 11th
This Thursday at 7 p.m. FIRST NUTRITION MEETING! Learn how to get the results you want by putting the right foods in your body! $5.00 per person. 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 HangoutContinue reading “WOD Wednesday May 11th”
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 Friday April 8th
Get Ready for The Havoc Games “Gym Olympics” !!! TOMORROW! April 9th! 12 pm! Warm up: 500 meter row / Glute ham raise x 15 / Hanging knee raises x 15 ( no kipping) Deadlift MAX!!! 30 minutes to figure out how much weight you can stand up with. 2. Every minute on the minute for 18 minutesContinue reading “WOD Friday April 8th”
CrossFit Havoc 