Tag Archives: row

WOD Tuesday November 14th

Warm up: 400 meter run / 15 Burpees Every 2 minutes for 16 minutes: 2 Strict presses + 2 push presses + 2 jerks 2. 25, 20, 15, 10, 5 reps for time of: Row or bike for calories Hand release clapping pushups      

WOD Thursday November 9th

Warm up: 2 minutes of row or bike / Banded good mornings x 15 Back Squat: 35 minutes to find 1 rep max 2. 3 rounds of 1 minute max effort Airdyne or row: Rest 3 minutes between each round. If you don’t need 3 full minutes of rest you are either a robot orContinue reading “WOD Thursday November 9th”

WOD Tuesday November 7th

Warm up: 3 rounds of 6 pushups / 6 mountain climbers / 6 bench sit ups Bench Press: 1 rep max 2. For time: 10 Strict press 15 Push press 20 Jerks 1000 meter row 5 Strict press 10 Push press 15 Jerks 500 meter row  

WOD Monday October 23rd

Hey, come to the gym on Saturday. Wear a costume and workout with some one. Partner WOD at 10 am. Let’s get it. Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Back Squat: 5 x 3 @ 85% 2. 10 roundsContinue reading “WOD Monday October 23rd”

WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”

WOD Friday October 6th

As many of you already know, we lost a member of our crew last Thursday. Shaun Feverston lost his life during a traffic crash. We will be having a memorial workout for Shaun on Saturday. If you knew Shaun, you knew how great of a guy he was, it would be great to have everyoneContinue reading “WOD Friday October 6th”

WOD Friday September 8th

Info: The gym will be open until 2:00 p.m. today. And Closed on Saturday and Sunday.  Warm up: 2 Rounds: 200 Meter Run, 6 Burpees 1. Every minute on the minute for 20 minutes: 1st minute: 1 Power Clean & Jerk 2nd minute: 1 Bench Press 2. For Time: 500 Meter Row 50 Power Wallballs

WOD Friday September 1st

The Gym is closed this Saturday! We will be at The Tampa Bay Games! We have 18 athletes competing and it is going to be a fun day! If you would like to come spectate please purchase your discounted tickets before Saturday! Click here for more info! Warm up: 500 Meter Row or 400 Meter Run,Continue reading “WOD Friday September 1st”

WOD Wednesday August 30th

Warm up: 1000 Meter Row or 800 Meter Run Every minute on the minute for 40 minutes: 1st minute: Calorie Row 2nd minute: Burpees 3rd minute: Toes-to-bar 4th minute: Front Squat or Wallball (This is Saturday COMP Prep! If you are competing use the weights and movements that you need to practice for Saturday!)