Hey guys tonight at 6:30 Andrew Wengert, Chiropractor from Lakewood Ranch will be coming to the gym. If you have any injury or mobility issues please do not hesitate to ask him. He is here to help! Warm up #6 For Time: 20 Deadlifts @ 225 / 157 30 Handstand Push ups 20 Burpee Box Jumps 30″Continue reading “WOD Wednesday April 22nd”
Tag Archives: pushup
WOD Monday April 20th
Warm up # 1 1. Back squat: 3,3,3,3,3 working up to a 3 rep max 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats
WOD Thursday April 16th
Warm up # 2 1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 45 seconds of 45 / 25 lb Weighted Pushup Rest 1 minute As many reps as possible in 30 seconds of 45 / 25 lb WeightedContinue reading “WOD Thursday April 16th”
WOD Wednesday April 1st
Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up #4 As many rounds as possible in 25 Minutes: 5 Front Squats @ 115 lbs/ 80 lbs 10 Burpees 20 lateral Barbell Jumps 10 Push upsContinue reading “WOD Wednesday April 1st”
WOD Tuesday March 10th
This Thursday @ 8 pm we will be watching the Open 15.3 announcement. Bring a snack to share and lets watch Julie Foucher and Lauren Brooks throw down! Register Now for THE HAVOC GAMES on March 21st!! Register by March 15th!! Lots of Events coming up! Click to check it out! Warm up : 2Continue reading “WOD Tuesday March 10th”
WOD Wednesday March 4th
Lots of Events coming up! Click to check it out! Register Now for THE HAVOC GAMES on March 21st!! Warm up # For time: Row 600 meters 60′ Handstand walk or x 3 bear crawl 20 Glute ham sit ups 40′ Handstand walk or x 3 bear crawl 15 Glute ham sit ups 20′ Handstand walkContinue reading “WOD Wednesday March 4th”
WOD Wednesday February 18th
Warm up # 3 For time: 600 meter run 50 Pullups 60 Kettlebell swings @ 1.5 / 1 pood 50 Situps 40 Kettlebell swings @ 1.5 / 1 pood 50 Hand release pushups 20 Kettlebell swings @ 1.5 / 1 pood 600 meter run
WOD Monday February 2nd
Partner WOD and Fundraiser workout on February 14th! Lets send Henry to the GRID! Go to our EVENTS page for all upcoming events! Warm up #1 1. Back squat: 3, 3, 3, 3, 3 @ 80% your 1 rep max 2. 4 Rounds for time: 15 Power wallballs @ 20 / 14 10 Hang powerContinue reading “WOD Monday February 2nd”
WOD Friday January 23rd
Don’t forget about the Partner WOD this Saturday. Click to join event on Facebook. Time to sign up for the CrossFit Open. Click to register. Warm up of your choice 1. Weighted push up: 3, 3, 3, 3, 3 2. As many rounds as possible in 15 minutes: 10 Thrusters @ 95 / 65 10Continue reading “WOD Friday January 23rd”
WOD Monday December 29th
Holiday hours are posted. You should look at them. Warm up # 1 1. Front Squat: 2,2,2 2. Back Squat: 2,2,2 * Go up 3 to 5% from last weeks triples 3. As many rounds and reps as possible in 3 minutes of: 115 / 83 lb Power snatch x 3 Pushups on bar x 6Continue reading “WOD Monday December 29th”
CrossFit Havoc 