Warm up: 2 rounds of – 15 Seated good mornings / 10 Glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4 reps Rest 2 minutes Every minute on the minute for 3 minutes: 3 reps Rest 2Continue reading “WOD Tuesday September 6th”
Tag Archives: Palmetto
Weightlifting September 5th, 7th, 10th
Monday: Block Snatch (above knee) 2,2,2,1,1,1 2. Block snatch pulls: 5,5,5,5,5 @ 90% of top single for today 3. Snatch grip deficit deadlifts: 5,5,5,5,5 @ 100% of top single for today 4. Weighted sit ups: 3 x 15 Wednesday: Block clean and jerk: 8 x 1 2. Block clean: 6 x 2 3. Seated box jump:Continue reading “Weightlifting September 5th, 7th, 10th”
WOD Monday September 5th
FYI: There is only one Class today! 9:00 a.m.! Come join us for a Partner WOD!! Teams of 2 or 3 One person working at a time As many rounds as possible in 30 minutes of: 60 Kettlebell swings 1.5 / 1 pood 60 Wallballs 60 Burpees 60 Sit ups
WOD Friday September 2nd
Warm up: 2 minute row / Empty bar work x 5 minutes Clean Pull under: 2 reps every 2 minutes for 10 minutes (0-8) 2. Hang clean: 1 rep every minute for 8 minutes (10-18) 3. Clean: 1 rep every minute fro 6 minutes (20-26) Your bar should be increasing in weights the entire time. 4.Continue reading “WOD Friday September 2nd”
WOD Wednesday August 31st
Warm up: Dynamic mobility For time: 1000 meter row Then 3 rounds of: 275 lb Deadlift x 15 Muscle ups x 5 Then 3 rounds of: 185 lb power clean x 5 Handstand pushups x 15 Then 1000 meter row
WOD Tuesday August 30th
Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tonight at 7 p.m.! Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick aContinue reading “WOD Tuesday August 30th”
Weightlifting August 29th, 31st, September 3rd
Monday: Snatch Doubles x 8 working sets (80-85) 2. Snatch singles x 8 singles – end with max for the day Wednesday: Clean and jerk: 2 + 1 x 8 working sets (80-85) 2. Clean and jerk x 6 singles – end with max for the day Saturday: Every minute for 12 minutes: Power snatch + SnatchContinue reading “Weightlifting August 29th, 31st, September 3rd”
WOD Monday August 29th
Awesome turn out Sunday for the Nutrition Challenge! If you missed it don’t worry. Make up class is Tuesday night at 7 p.m.! Warm up: 30 Kettlebell swings / 20 Double leg mountain climbers / 10 Toes to bar (no kipping Back Squat Every minute on the minute for 3 minutes: 5 reps Rest 2Continue reading “WOD Monday August 29th”
WOD Friday August 26th
Nutrition Challenge Starts Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges Find Max: Deadlift OR Bench Press
WOD Thursday August 25th
Nutrition Challenge Starts this Sunday August 28th @ 10:00 a.m. Get ready to take your fitness to the next level! Warm up: 2 Rounds: 8 High Jumps- land in a squat, 8 High Hang Cleans, 8 Mountain Climbers Every 2 minutes for 16 minutes: 1 Clean + 1 Hang Clean + Front Squat (Yes youContinue reading “WOD Thursday August 25th”
CrossFit Havoc 