Tag Archives: Palmetto

WOD Wednesday December 23rd

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading “WOD Wednesday December 23rd”

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Holiday Hours are as follows: Tuesday: Normal hours Wednesday: Last class at 4:30 (Party at 7:00) Thursday: 9 – 11 ClassContinue reading

WOD Monday December 21st

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.   Warm up: Ride a thing / Warm up your weights The Solstice 12 rounds for time of: 1 Back squat @Continue reading “WOD Monday December 21st”

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs 1. Every minute complete the following reps: 1 Deadlift @ Heavy 2 Wallballs *Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute* So minute 1 is: 1 Deadlift + 2 Wallballs, minuteContinue reading “WOD Friday December 18th”

WOD Tuesday December 15th

Warm up: 2 rounds of: 12 Pushups / 12 KB swings Every minute on the minute for 12 minutes: Odds: Bench Press x 1 Evens: Ring rows x 30 seconds 2. 3 Rounds for time: 30 KB swings 20 Handstand pushups 10 Pistols or something like a pistol

WOD Monday December 14th

Warm up: 10 Hip Brides, 10 Air Squats, 10 Glute Ham Raise, 10 Empty Bar thrusters Every minute on the minute for 20 minutes: Odds: Anderson Squats x 3 Evens: Cluster x 1 2. For time: 30 Burpee Box jump overs 30 Dumbbell thrusters

WOD Thursday December 10th

Warm up: 30 jumping jacks / 20 Mountain climbers / 10 tuck jumps Every minute on the minute for 15 Minutes: Minute 1. Swimming frog x 10 Minute 2.Bulgarian split squat x 6 each leg Minute 3. Seated plate press x 15 2. 5 Rounds for time of: 10 Pullups * Round 1 – 8 strict,Continue reading “WOD Thursday December 10th”

WOD Monday November 30th

Warm up: 3 Rounds: 8 squats / 8 Sit ups / 8 pushups Every minute on the minute for 20 minutes: Odds: Anderson Squats x 2 Evens: Cluster x 2 2. As many rounds as possible in 10 minutes of: 30 Handstand pushups or 50 Pushups 20 Chest to bar pullups or 30 Pullups 10Continue reading “WOD Monday November 30th”