Tag Archives: Palmetto

WOD Thursday December 3rd

Okay Guys! We are giving you two more days to sign up for The Havoc Games!! Lets get together and make this a great weekend!  Warm up #3 15 minutes: HS Hold/ Handstand Walk Practice 2. 15 minutes: Find a max weight Turkish Get-up (does not have to be on both sides, this is aContinue reading “WOD Thursday December 3rd”

WOD Monday November 30th

Register for The Havoc Games by December 1st! That is tomorrow!! Warm up #6 Every Two minutes for 24 minutes: 1st set of 8 minutes: Overhead Squat 3 reps @ 80% 2nd set of 8 minutes: Front Squat 3 reps @ 80% 3rd set of 8 minutes: Back Squat 3 reps @ 80% 2. “Annie”Continue reading “WOD Monday November 30th”

WOD Friday November 27th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Classes Today: 12 pm, 4 pm, 5 pm, 6 pm, 7 pm Warm up #11 Every minute on the minute for 10 minutes: 1st Minute: 2 Strict Press @ 85% 2nd Minute: 2 Deadlifts @ 85% 2. 3 Rounds For Time: 15 Ring DipsContinue reading “WOD Friday November 27th”

WOD Thursday November 26th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! One class today. 10:00a.m. Be there! “Earn your Turkey” Partners of 2 or 3 For Time: 3000 Meter row 60 Push press 60 Pull ups 60 Thrusters 60 Power wallballs 60 Hang cleans (You and your partner can choose the weight you use andContinue reading “WOD Thursday November 26th”

WOD Wednesday November 25th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 Rounds: 6 Glute Ham Raise, 6 Empty Bar Clean and Jerks Every 2 minutes for 12 minutes: 2 Cleans + 2 Jerks Every minute on the minute for 6 minutes: 1 Clean and Jerk 2. For Time: 25, 20, 15, 10,Continue reading “WOD Wednesday November 25th”

WOD Tuesday November 24th

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up: 2 rounds: 10 push ups, 30 sec plank hold Bench Press: 5, 5, 5, 5, 5 @ 75-80% 2. 5 Rounds for Time: 2 Rope Climbs 4 Power Snatch 6 Hand Release Clapping Push ups 8 Kneeling Squat Jumps  

WOD Monday November 23rd

Partner WOD and Gear Swap this Saturday 28th @ 11 a.m.! Warm up #6 Every minute on the minute for 17 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 85% of your max then increase weight on the 1’s) One minute of Rest Minutes 7-11 : Front Squat: 2,Continue reading “WOD Monday November 23rd”

WOD Friday November 20th

Strength Camp Challenge is TOMORROW at the Tampa Fairgrounds. Come check it out!!  Warm up #11 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 80% your max 2nd minute: 3 Deadlifts @ 80% your max 2. Six 100 Meter Row Intervals with a 1 minute rest between each