WOD Wednesday March 24th

Hey, We will be having our open announcement workout this Thursday night @ 6:30. See you there! Warm up: 2 minutes on a thing / Dynamic mobility For time: 20 Wallballs 40 Double unders 18 Wallballs 40 Pushups 16 Wallballs 40 Sit ups 14 Wallballs 30 Double unders 12 Wallballs 30 Pushusps 10 Wallballs 30Continue reading “WOD Wednesday March 24th”

WOD Wednesday March 17th

*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 rounds: 5 clean pullundersContinue reading “WOD Wednesday March 17th”

WOD Tuesday December 29th

Hey, Holiday hours for this week are: Monday: Normal Tuesday: Normal Wednesday: Normal Thursday: Last class @ 4:30 Friday: Closed Weekend: Normal hours Warm up: 10 Push ups, 30 Second Plank, 10 Sit ups   1 . Every 3 minutes 6 sets (18 minutes): 3 Bench Press 6 Toes-to-bar 12/9 Calorie Bike 2 . 3 Rounds of:Continue reading “WOD Tuesday December 29th”

WOD Friday December 18th

Warm up: 400 meter run / 15 Seated good mornings / 10 Wallballs 1. Every minute complete the following reps: 1 Deadlift @ Heavy 2 Wallballs *Every minute you will increase the Wallballs by 2 reps until you can not complete the reps in that minute* So minute 1 is: 1 Deadlift + 2 Wallballs, minuteContinue reading “WOD Friday December 18th”

WOD Thursday October 15th

Warm up: 2 rounds of: 10 pushups / 15 sit ups / 20 jumping jacks Weighted pushups: 10, 10, 5, 5 2. As many rounds as possible in 6 minutes of: Wollymockers Rest 2 minutes: As many rounds as possible in 6 minutes of: 6 Dumbbell thrusters 6 Dumbell squat thrusts This is the versionContinue reading “WOD Thursday October 15th”

WOD Monday October 12th

Big event coming up in November! Check it out here Warm up: 2 minutes on a thing / 12 kang squats / 12 Single leg RDL Back squat: Work up to a kinda heavy single. 2. Back squat: 1 set of max reps @ bodyweight or max reps @ bodyweight in 6 minutes (obviously youContinue reading “WOD Monday October 12th”

WOD Monday September 21st

Warm up:  2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”