Hey Guys, The gym will have limited hours this weekend. We will be closed Friday after 1 pm. Open on Saturday from 10:00 till 1:00 and closed on Sunday. Our competitors will be competing in the Fit Nation Thunder Dome in Estero FL. Wish us luck! Warm up # 2 For time: 115 lb HangContinue reading “WOD Wednesday June 18th”
Tag Archives: Palmetto
WOD Tuesday June 17th
Warm up # 3 1. Strict Press: 3,3,3,3,3 @ 85% 2. As many sets as possible in 8 minutes of: Wollymockers 1 Wollymocker is: 4 Pushups 4 Double leg mountain climbers 4 Air squats In order for a set to count, your knees can not touch the ground at all during the movements or the transitions between them. The only rest positionsContinue reading “WOD Tuesday June 17th”
WOD Monday June 16th
Warm up # 1 1. Back Squat: 4,4,4,4,4 @ 80% 2. For time: 135 lb Barbell overhead hold x 3 minutes 225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 135 lb Shoulder to overhead x 15 225 lb Deadlift x 15 For every time you stop oneContinue reading “WOD Monday June 16th”
WOD Friday June 13th
Warm up of your choice 1. Deadlift: 5,5,5,5,5 @ 75% 2. “Blame it on Paul” For time: 1 min of L sit 30 Pistols 800 meter run holding 45/25 lb plate 30 Pistols 1 minute of L sit
WOD Thursday June 12th
Warm up: 10 good mornings / 10 Step ups / 10 Glute ham raise x 2 rounds 1. Back Squat: 5,5,5,5,5 @ 80% 2. 10 rounds for time of: 5 Handstand pushups 15 Sit ups
WOD Wednesday June 11th
Warm up: 50′ Bear crawl / 50 foot crab walk x 2 rounds 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. For time: 15′ Rope climb x 5 2 Pood kettlebell swings x 50 15′ Rope climb x 5
WOD Tuesday June 10th
Warm up # 3 1. Press: 3,3,3,3,3 @ 80% 2. Every minute on the minute for 8 minutes 1 Power clean 2 Front squats 3 Jerks 3. For time: 15 Burpees 30 Box jumps @ 30″ 15 Burpees
WOD Monday June 9th
Warm up # 1 1. Back squat: 3,3,3,3,3 @ 80% 2. “Jackie” For time: 1000 Meter row 50 Thrusters @ 45 / 33 lbs 30 Pullups
Warm up of your choice For time: 30 Glute ham sit ups 30 Burpees 30 Deadlifts @ 185 lbs 30 Kettlebell swings @ 2 pood 30 Calories on the rower
WOD Thursday June 5th
Warm up # 5 1. Snatch 1,1,1,1,1 2. For time: 30 Muscle ups or 45 Dips and 45 pullups
CrossFit Havoc 