Hey Guys, The gym will have limited hours this weekend. We will be closed Friday after 1 pm. Open on Saturday from 10:00 till 1:00 and closed on Sunday. Our competitors will be competing in the Fit Nation Thunder Dome in Estero FL. Wish us luck! Warm up # 2 For time: 115 lb HangContinue reading “WOD Wednesday June 18th”
Tag Archives: Power clean
WOD Tuesday June 10th
Warm up # 3 1. Press: 3,3,3,3,3 @ 80% 2. Every minute on the minute for 8 minutes 1 Power clean 2 Front squats 3 Jerks 3. For time: 15 Burpees 30 Box jumps @ 30″ 15 Burpees
WOD Tuesday May 27th
Warm up # 1 1. For 24 minutes: Minutes: 1,4,7,10,13,16,19,22 – 2 Power clean and jerks Minutes: 2,5,8,11,14,17,20,23- 2 Rope climbs Minutes: 3, 6, 9, 12,15,18,21,24 – Max reps in 30 seconds of lateral barbell jumps Yo, check out our article in the Bradenton Herald from yesterdays Murph here.
WOD Friday April 4th
Warm up # 6 1. Every 4 minutes for 20 minutes ( 6 total sets): 3 Deadlifts 2 Power cleans 1 Clean 2 Jerks 3 Muscle ups 2. For time: 40 Thrusters @ 115 lbs 400 meter sprint Do not jog, do not even run. Sprint.
Warm up # 1 1. Front squat: 2 reps every 2 minutes for 12 minutes 2. 5 rounds for time of: 10 Ring Dips 5 Power cleans @ 3/4 body weight
WOD Friday February 7th
Warm up # 2 “Natasha” 15 Rounds for time: 1 Rope Climb 2 Muscle ups 3 Handstand Pushups 4 Power Cleans @ 135 lbs/ 95 lb
WOD Tuesday February 4th
Rent is Due. Thanks! Warm up # 2 For time: 800 meter run 20 muscle ups 400 meter run 10 Power Clean and jerks @ body weight 400 meter run 20 Muscle ups 800 meter run
WOD Tuesday December 24th
Hey guys Holiday hours are as follows: Tuesday Dec 24th – 9-1 Wednesday Dec 25th – closed 26-30th normal hours Tuesday Dec 31st – 9-1 Wednesday Jan 1st – closed You are welcome to wear some Christmas gear today! “Ho Ho Oh No” Every minute on the minute for 20 minutes: Bodyweight deadlift x 3 BodyweightContinue reading “WOD Tuesday December 24th”
WOD Friday November 29th
1. Havocomplex-clean (clean, front squat, jerk,jerk): 20 minutes to find max load 2. 4 rounds for time of: 15 Toes to bar 5 Hang power cleans @ 155
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