Tag Archives: Power clean

WOD Tuesday October 20th

We are heading over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser this Saturday! Lets get a big group together and show our support. Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You canContinue reading “WOD Tuesday October 20th”

WOD Friday October 16th

Festivus Games this Saturday,October 17th @ CrossFit Bradenton! Come out and help us cheer on Kat, Dion, James, Rob and Frank. October 24th lets head over to CrossFit Lakewood Ranch for the Barbells for Boobs Fundraiser! Please sign up at the gym! October 31st Havoc Partner WOD @ 11 AM! Warm up: 2 rounds: 10 Glute-ham raise, 30Continue reading “WOD Friday October 16th”

WOD Friday October 9th

FYI: Jim and Natasha will be out of town until this coming Sunday. Tracy, Dustin, Stirling, and Paul will be leading the rest of the weeks classes and open gym. There will be no Weightlifting Class on Wednesday and Saturday. Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up!Continue reading “WOD Friday October 9th”

WOD Monday September 21st

Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope. Warm up: 10 Single leg hip bridge, 10 GHD sit ups, 10 Glute ham raise, 10 Empty bar overhead squats Overhead Squat: 20 minutes to find a 3 Rep Max 2. As many rounds as possibleContinue reading “WOD Monday September 21st”

WOD Wednesday September 9th

Warm up: 2 Rounds of: 10 push ups, 30 second plank hold Bench press: 3, 3, 3, 3, 3 @ 85-90% your max 2. 8 Rounds for time: 2 Bar muscle-ups 4 Power cleans @ 135/93 6 Handstand Push ups 8 Lateral bar jumps (double count)

WOD Tuesday August 25th

Warm up: 2 Rounds: 10 Ring rows, 10 Sit ups 3 Sets of max reps of Weighted pullups @ 53/35, 35/26, 26/15 (idea is to start with the hardest pullup and progress to the easiest pullup) 2. Find max weight “Bear Complex” Without stopping or dropping the bar, complete the following sequence, Seven times: Power Clean;Continue reading “WOD Tuesday August 25th”

WOD Monday August 17th

Warm up #1 Back squat: work up to a 5 rep max 2. For time: 30 Glute ham sit ups 20 Strict presses @ 115 / 73 lbs 30 Pullups 20 Front squats @ 115 / 73 lbs 30 Knees to elbows 20 Hang power cleans @ 115 / 73 lbs