WOD Tuesday February 6th

Warm up: Band stuff Super set 5 sets of: Weighted pullups x 5 ( no kipping) Strict Press x 5 2. For time: 200 meter run 25 Barbell rollouts 200 meter run 25 Glute ham sit ups 200 meter run 25 Knees to elbows 200 meter run 25 Weighted sit ups

WOD Thursday November 17th

Warm up: 20 pushups / 200′ shuttle run / 1 minute handstand hold Bench Press: 3,3,3,3 ( heavier than last week) 2. For time: 25 Toes to bar 25 Sit ups 20 Strict pullups 20 sit ups 15 Ring dips 15 Sit ups 10 Knees to elbow 10 sit ups 5 Muscle ups ( ringContinue reading “WOD Thursday November 17th”

WOD Tuesday February 2nd

Gymnastic Class Sign up: Today is the day to sign up for the Gymnastics Class. It will be Tuesday and Thursday @ 6 pm.  Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:00! Warm up: 1 minute jump rope / 1 minute handstand hold / 1 minuteContinue reading “WOD Tuesday February 2nd”

WOD Wednesday January 13th

Warm up: 1000 Meter Row “The Seven” Seven Rounds for Time: 7 Handstand Push-ups 7 Thrusters @ 135 / 95 7 Knees to Elbow 7 Deadlifts @ 245 / 170 7 Burpees 7 Kettlebell Swings @ 70 / 53 7 Pull ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base inContinue reading “WOD Wednesday January 13th”

WOD Wednesday September 2nd

Warm up # 4 “The Filthy fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

WOD Monday August 17th

Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs

WOD Thursday February 26th

Lots of Events coming up! Click to check it out! The Havoc Games Registration Opens This Wednesday @ 8 a.m. The CrossFit Open Starts This Thursday! Time to Sign Up! Warm up # 6 1. Back Squat: 2,2,2,2,2 @ 95% 2. For time: 50 Knees to elbows 50 2 pood swings 50 Wallballs Break theContinue reading “WOD Thursday February 26th”

WOD Wednesday January 7th

Hey guys CrossFit Bradenton will be hosting a competition this Saturday. Little late notice but I think you can still register here: https://www.facebook.com/events/1505435536404570/permalink/1516567568624700/ Warm up # 4 “The Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press,Continue reading “WOD Wednesday January 7th”

WOD Tuesday September 23rd

Only 2 days left to sign up for the Battle @ Havoc! Click to sign up! Warm Up: 10 pullups, 20 pushups, 20 mountain climbers, 10 pullups 1. Bench press: 5,5,5,5,5 2. For time: 10 Wall Climbs 20 Pushups 5 Wall Climbs 10 Pushups 10 Knees to elbows 20 Glute ham sit ups 5 KneesContinue reading “WOD Tuesday September 23rd”

WOD Thursday July 3rd

Warm up : Knees to elbows x 10 (no kipping) / Single leg hip bridge x 10 ea / Knees to elbows x 10 / Single leg back extension x 10 ea 1. Back Squat: 2,2,2,2,2 @ 95% 2. 5 rounds for time of: 8 Hang squat snatch @ 95 / 63 12 Knees toContinue reading “WOD Thursday July 3rd”