Tag Archives: Palmetto

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 January 6th

Warm up # 2 1. Dumbell bench press: 5,5,5,5,5 2. 3 Rounds of: Max hang power cleans in 1 minute Rest 1 minute Max Double unders in 1 minute Rest 1 minute Max 30″ / 24″ step ups in 1 minute Rest 1 minute Max jerks in 1 minute Rest 1 minute

WOD Friday January 2nd

Rent is due. Thanks! Warm up # 9 1. 20 minutes to find a 2 rep max clean 2. As many rounds as possible in 12 minutes of: 1 Power clean 2 Front squats 3 Push presses 4 Jerks 5 Pullups  (Strict) * Don’t punk out on the weight if you are trying to get strong.

WOD Wednesday December 31st

We aren’t open in the evening today. We are closed on New years. Warm up # 4 FALKEL As many rounds as possible in 25 minutes of: 8 Handstand pushups 8 Box jumps @ 30 / 24 1 Rope climb @ 15′ U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned toContinue reading “WOD Wednesday December 31st”

WOD Tuesday December 30th

Warm up # 2 1. Bench Press: 5,5,5,5,5 2. For time: 600 meter run 10 Deadlifts @ 315 / 225 400 Meter run 10 Deadlifts @ 315 / 225 200 Meter run 10 Deadlifts @ 315 / 225 These girls weigh 48 kilos or less. Step your game up.

WOD Monday December 29th

Holiday hours are posted. You should look at them. Warm up # 1 1. Front Squat: 2,2,2 2. Back Squat: 2,2,2 * Go up 3 to 5% from last weeks triples 3. As many rounds and reps as possible in 3 minutes of: 115 / 83 lb Power snatch x 3 Pushups on bar x 6Continue reading “WOD Monday December 29th”

WOD Friday December 26th

Warm up of your choice 1. For time: 100 kb swings @ 2 pood : 5 Glute ham sit ups every time you put down the bell 2. 5 rounds for time of: 1 Ring handstand pushup 2 Wall climbs 3 Handstand pushups 40 Feet of handstand walk http://www.youtube.com/watch?v=scqGttghjEI

Warm up # 6 “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 Bodyweight Power clean x 2 Bodyweight Squat clean & jerk x 1 If you do not make it the entire 20 minutes, you must do 10 burpees every minute for the remainder of the 20 minutes. IfContinue reading