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Partner WOD Saturday March 27th

Alternating every 2 minutes x 6 rounds per partner: 15 Calorie row 10 D ball over shoulder or 20 ground to overhead with plate

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 Monday March 15th

*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”

WOD Wednesday March 3rd

Warm up: 1 minute jump rope / 12 Lunges / 1 minute plank For time: 1200 Meter row 30 Burpees 600 Meter row 20 Handstand pushups 300 Meter row 10 Cleans @ kinda sorta heavy @ the 20 or 25 minute mark ( Try and give yourself a few minutes to recover. ) Take 10Continue reading “WOD Wednesday March 3rd”

WOD Thursday February 18th

Warm up: 3 rounds : 5 Front squats / 5 jerks / 5 hang power cleans Every 90 Seconds for 8 sets: 1 Clean + 1 Front squat + 2 jerks 2. Every 75 seconds for 6 sets: 1 Clean and jerk 3. Every 60 seconds for 4 sets: 1 Clean 4. For time: 500Continue reading “WOD Thursday February 18th”

WOD Friday January 22nd

Warm up: 3 Rounds: 8 Back extensions / 12 Air squats Deadlift: 2 x 5 reps @ 80% 2. As many rounds as possible in 12 Minutes of: 200 Meter row 20 Overhead squats 45 / 33 10 Pullups

WOD Thursday October 29th

Warm up: 2 minutes on a thing / 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar Every 30 seconds for 5 minutes: 1 Hang Snatch (yes Squat) 2. Every minute on the minute for 10 minutes: 1 Hang Snatch (yes Squat) 3. For Time: 400 Meter RunContinue reading “WOD Thursday October 29th”

Partner WOD Saturday October 11th

I go you go for 10 Rounds: Rounds 1 – 5 15 Calorie Bike 15 Pushups Rounds 6 – 10 200 Meter run 20 Kettlebell swings

WOD Tuesday October 6th

Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5 Every 3 minutes for 10 sets: 1 Power clean and jerk 2 Muscle ups or something else 1 Clean and jerk 2 Muscle ups or something else 2. For time: 30 Calorie row

WOD Wednesday September 30th

Warm up: Get ready to snatch As many rounds as possible in 5 minutes of: 5 Burpee Box jump overs 10 Calorie row or bike Rest 5 minutes, at the 10 minute mark: 10 rounds for time of: 15 / 12 calorie row or bike 1 snatch (choose own weight) ONE attempt at each snatchContinue reading “WOD Wednesday September 30th”