Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! 1. Handstand push-ups: 3 sets of max reps in 1 minute, rest 3 minutes between each set 2. EMOTM for 15 minutes: Power Snatch Hang Power Snatch HangContinue reading “WOD Thursday April 2nd”
Tag Archives: Palmetto
WOD Wednesday April 1st
Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up #4 As many rounds as possible in 25 Minutes: 5 Front Squats @ 115 lbs/ 80 lbs 10 Burpees 20 lateral Barbell Jumps 10 Push upsContinue reading “WOD Wednesday April 1st”
WOD Tuesday March 31st
Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up : 2 rounds: 30 Sec Handstand Hold, 10 Back Extentions 1. Push Press: 5, 5, 5, 5, 5 Max Reps Push Press @ about 70% your lastContinue reading “WOD Tuesday March 31st”
WOD Monday March 30th
Warm up # 1 1. Back Squat: 5,5,5 2. “Billy” For time: 100 reps ground to overhead 95lbs – 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 overheadContinue reading “WOD Monday March 30th”
WOD Friday March 27th
This Saturday we will be going down to Fit Crew in Bradenton for a Weightlifing Competition! Come cheer everyone on or sign up to compete. Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Warm up # 6 1. Deadlift: Every minute on the minute for 10 minutes 2 reps @Continue reading “WOD Friday March 27th”
WOD Thursday March 26th
Warm up # 10 1. 15 minutes to establish a max distance handstand walk 2. Karen: 150 wallball shots for time
WOD Wednesday March 25th
Warm up # 9 1. Every minute on the minute for 16 minutes: Odds: Power clean and jerk x 1 Evens: Bench press x 2 2. 100 meter intervals on the rower x 5 : rest 1 minute between efforts
WOD Monday March 23rd
Warm up # 1 1. Overhead squat: 5,5,5 2. 10 Rounds for time of: 4 Pistols ( 2 each leg ) 6 Kettlebell snatches ( 3 each arm ) 8 Kettlebell jerks ( 4 each arm )
WOD Friday March 20th
Lots of Events coming up! Click to check it out! This Saturday the gym is closed! Hope to see everyone at our first year of The Havoc Games! Warm up of your choice 1. 5 Rounds for time: 10 Glute-Ham Sit ups 10 Double-legged mountain climbers 2. OPEN WORKOUT 15.4 Complete as many reps asContinue reading “WOD Friday March 20th”
WOD Thursday March 19th
We will be at the gym tonight at 8 p.m. watching the Open 15.4 announcement! Come join us! Last day to register for THE HAVOC GAMES on March 21st!! Lots of Events coming up! Click to check it out! For time: 800 meter run carrying 45 / 25 lb plate 800 meter run 20 WallContinue reading “WOD Thursday March 19th”
CrossFit Havoc 