Warm up: 2 rounds: 10 Back extensions, 6 Empty bar clean and jerks Every 2 minutes on the minute for 16 minutes: Clean + Hang Clean + 2 Jerks (Try to increase weight each set) 2. For Time: 20 Handstand Push ups 40 Wallballs 60 Kettlebell Swings 80 Double Unders Goal is to do allContinue reading “WOD Wednesday November 18th”
Tag Archives: Palmetto
WOD Tuesday November 17th
Warm up: #4 For Time: 300 Meter Run 30 Pull ups 30 Push Press 30 Weighted Lunges 30 Glute Ham Sit ups / Regular Sit ups 300 Meter Run 30 Glute Ham Sit ups / Regular Sit ups 30 Weighted Lunges 30 Push Press 30 Pull ups 300 Meter Run
WOD Monday November 16th
Warm up #1 Every minute on the minute for 15 minutes: Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s) Minutes 6-10 : Front Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight onContinue reading “WOD Monday November 16th”
WOD Friday November 13th
Tonight is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! BRO NIGHT WORKOUT IS A SURPRISE! Regular WOD: Warm up #6 Every minute on the minute for 10 minutes: 1st minute: 3 Strict Press @ 75% your max 2nd minute: 3 Deadlifts @ 75% your max 2. 5 Rounds for time:Continue reading “WOD Friday November 13th”
WOD Thursday November 12th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up #3 Weighted Pull up: 5, 5, 3 3, 1, 1 2. For Time: 100 Double Unders 50 Burpees 25 Calorie Row
WOD Wednesday November 11th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: 2 Rounds: 30 sec handstand hold, 6 empty bar cleans “J.J.” U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force,Continue reading “WOD Wednesday November 11th”
WOD Tuesday November 10th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up #8 Snatch: Find 1 Rep Max 2. For Time: “Isabel” 30 Snatches @ 135 / 93
WOD Monday November 9th
This Friday is BRO Night! 7 pm class followed by Wing House! Invite your BRO’s!! Warm up: #1 Front Squat: Find one rep max 2. As many reps as possible in 12 minutes: Pull ups Box Jumps Ball Slams Add a rep each round… Start at 1 each, then 2, 3, 4, 5, etc. Continue reading “WOD Monday November 9th”
WOD Friday November 6th
Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: 2 Rounds: 10 Glute-Ham Raise, 30 Sec Handstand Hold Split Jerk: Find one rep max 2. 4 Rounds for time: 200 Meter Run 20 Bench Press @ 50%Continue reading “WOD Friday November 6th”
WOD Thursday November 5th
Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both! Register by December 1st! Warm up: #11 For Time: 6, 5, 4, 3, 2, 1 Muscle up Deadlift Hang Power Clean Thruster Box jump *Choose a starting weight and add 10-20 lbs each round.Continue reading “WOD Thursday November 5th”
CrossFit Havoc 