*Hey! Words Strongest Manatee is this Saturday! Come out and meet the World Record Bench Press Holder Julius Maddox and watch some exciting competition! *We have another Friday Night Lights event this Friday! Bring a dish to share and be ready to throw down after our next matchup! Warm up: 2 minutes on a thingContinue reading “WOD Monday March 15th”
Tag Archives: power snatch
WOD Monday March 8th
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 2 Evens: Power snatch x 1 2. 3 Rounds for time: 10 Burpee Box jump overs 20 / 24″ 10 Shoulder to overhead @ 155 / 103
WOD Monday March 1st
Warm up: 400 meter run / 2 rounds: 10 GHD Raises / 10 sit ups Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. 3 Rounds for time: 20 Wallballs 30 Double leg mountain climbers
WOD Friday February 12th
Warm up: 2 minutes on a thing / Banded good mornings / tuck jumps / ghd sit ups Deadlift: 2 x 2 @ 90+ % 2. “Isabel” For Time: 30 Snatches @ 135 / 93 or go Heavy Isabel
WOD Thursday February 4th
Warm up: 3 rounds 10 lunges / 8 ghd sit ups Front rack lunge: 3 x 6 each leg 2. As many rounds as possible in 5 minutes: 10 Calorie effort on a thing 10 Hang power snatches @ 75 / 53 Rest 2 Minutes As many rounds as possible in 5 minutes: 10 CalorieContinue reading “WOD Thursday February 4th”
WOD Thursday January 28th
Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke Front Rack Lunge: 3 x 8 each leg 2. For time: 8 Power snatches 16 Pullups 7 Power snatches 14 Toes to bar 6 Power snatches 12 Pullups 5 Power snatches 10 Toes to bar 4 Snatches 8 Pullups 3 Snatches 6 ToesContinue reading “WOD Thursday January 28th”
WOD Wednesday January 20th
Warm up: 2 minutes on a thing / Warm up your snatch 32 Minute EMOM: 1 Power snatch 10 Toes to bar 1 Snatch 8 / 12 Calories on a thing
WOD Wednesday January 13th
Warm up: PVC Pull Throughs, Empty Bar Behind the neck Press, Empty Bar Snatches For time: 40 Burpees 10 Power snatches 30 Chest to bar pullups 10 Snatches 20 Handstand Pushups 10 Power cleans 10 Muscle ups 10 Cleans
WOD Friday January 8th
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Deadlift: 3 x 5 @ 75% 2. For time: 8 Power snatches 10 GHD Sit ups 7 Power snatches 10 Toes to bar 6 Power snatches 10 GHD sit ups 5 Power snatches 10 Toes to bar 4Continue reading “WOD Friday January 8th”
WOD Monday December 21st
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share. Warm up: Ride a thing / Warm up your weights The Solstice 12 rounds for time of: 1 Back squat @Continue reading “WOD Monday December 21st”
CrossFit Havoc 