Tag Archives: Palmetto

WOD Friday May 29th

Remember the gym is closed this weekend so we can watch the Havoc teams compete at WOD JAMZ in St. Pete. Come on out and watch! Warm up of your choice For 24 minutes: Minutes: 1,4,7,10,13,16,19,22 – 2 Power clean and jerks Minutes: 2,5,8,11,14,17,20,23- 2 Rope climbs Minutes: 3, 6, 9, 12,15,18,21,24 – Max repsContinue reading “WOD Friday May 29th”

WOD Wednesday May 27th

Remember the gym is closed this weekend so we can watch the Havoc teams compete at WOD JAMZ in St. Pete. Come on out and watch! Warm up # 2 1. Heavy kettlebell swings x 100 reps in as few sets as possible 2. For time: 500 meter row 20 Deadlifts @ 225 / 153Continue reading “WOD Wednesday May 27th”

WOD Tuesday May 26th

Warm up # 9 1. Every 30 seconds for 4 minutes: Hang cluster x 1 Rest 1 minute Every minute for 8 minutes: Hang cluster followed by thruster x 1 2. For time: 5 Hang clusters @ 115 50 Double unders 5 Hang clusters @ 115 40 Double unders 5 Hang clusters @ 115 30Continue reading “WOD Tuesday May 26th”

WOD Monday May 25th

  Today we only have class at 6 a.m. , 9 a.m. and 11 a.m. Your choice of:  Murph , Partener Murph or sMurph. MURPH In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘BodyContinue reading “WOD Monday May 25th”