Tag Archives: Palmetto

WOD Friday May 1st

There is no 6 a.m. class today and the gym is closed this coming Sunday! Thanks to Melissa, Ani and Stirling for holding it down at the gym for us Friday and Saturday! See you guys Monday! Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFitContinue reading “WOD Friday May 1st”

WOD Thursday April 30th

Havoc Beach WOD and Hang Out on May 17th! Share with everyone you know in the local CrossFit Community!  Warm up #5 1. 20 minutes: Work on Rope Climb technique/holds 2. 20 minutes: Handstand technique (on wall/ free standing/ handstand walking)

WOD Tuesday April 28th

Warm up # 2 1. Windmills: 5 x 5 2. In as few sets as possible: 1.5 / 1 pood kettlebell snatch x 30 each side 1.5 / 1 pood kettlebell swings x 60 1.5 / 1 pood kettlebell snatch x 30 each side Try to not rest more than 1 minute between your sets.Continue reading “WOD Tuesday April 28th”

WOD Monday April 27th

Odds are you are on Facebook right now since no one uses the regular internet anymore, but if you happen to check our actual website you will notice that we now have a demo section for all barbell, kettlebell,and medicine ball movements that we do in our gym. If you ever need to know whatContinue reading “WOD Monday April 27th”

WOD Friday April 24th

Warm up of your choice 1. Bench press: 8,8,6,6,4,4,2,2 ( progressive weight increase ) 2. For time: 50 Floor wipers @ 75 / 53 lbs 50 Shoulder to overhead @ 75 / 53 lbs Every time you put your bar down on either movement run 100 meters as a penalty.  

WOD Wednesday April 22nd

Hey guys tonight at 6:30 Andrew Wengert, Chiropractor from Lakewood Ranch will be coming to the gym. If you have any injury or mobility issues please do not hesitate to ask him. He is here to help! Warm up #6 For Time: 20 Deadlifts @ 225 / 157 30 Handstand Push ups 20 Burpee Box Jumps 30″Continue reading “WOD Wednesday April 22nd”

WOD Tuesday April 21st

Warm up: Handstand hold x 30 seconds / Back extension x 20 x 2 rounds 1. Evey 2 minutes for 20 minutes: 1 Press 2 Push presses 3 Jerks 4 Pullups – no kipping please 2. For time: Row 40 calories 40 Power wallballs http://www.youtube.com/watch?v=2AaS3iZ8AWA  

WOD Friday April 17th

Do something to warm up that you have never done before. As many rounds as possible in 8 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As many rounds as possible in 6 minutes of: 2 Rope climbs 6 Thrusters @ 115 / 83 Rest 2 minutes As manyContinue reading “WOD Friday April 17th”