WOD Thursday April 20th

INFO: 

  • New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @ 12:15- 12:45 p.m., your perfect active recovery day. Cost is $40 a month for All Access Members and $60 a month for Non and Open Gym Members. 
  • April Challenge! Calories Rowed! Row calories before-after class or during warm-up to accumulate the most calories and win prizes. Prizes will be given on a weekly and monthly basis. Add your name to the giant white board and update your calorie total as needed! May the most dedicated win!
  • The Havoc Games “Gym Olympics”! April 29th @ 12 pm. Get ready to have fun! BYOB!

Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans

  1. Every 90 seconds for 8 Sets:

1 Clean + 1 Hang Clean

2. For Time:

2, 4, 6, 8 Wall Climb

8, 6, 4, 2 Power Clean and Jerk

(so you do 2 Wall Climbs, 8 Clean and Jerk, 4 Wall climbs, 6 Clean and Jerk….etc.)

 

 

WOD Wednesday July 13th

Warm up: 400 Meter Run, 20 Burpees

For Time:

First do 10 Rounds:

1 Wall Climb

2 Bar Muscle ups

3 Power Snatch

Then Immediately do 10 Rounds:

1 Rope Climb

2 Thrusters

3 Burpee Broad Jump 6′ / 4′

*Use same weight for both the Power Snatch and Thrusters.

*Please mop up your chalk after you finish the workout.

Both of these athletes are beasts! Jacob may have the best work capacity of any Games Athlete and Brooke is the strongest female Games Athlete! Watch them crush the CrossFit Games next week!

WOD Monday May 9th

Lots of Events coming up!

Warm up: 30 sec bottom of squat, 10 Glute ham raise, 30 sec bottom of squat, 10 tuck jumps

  1. Back Squat: 2, 3, 4, 5, 6 @ 70-75% of your max

2. For Time:

3 Wall Climbs

30 Taters

6 Wall Climbs

60 KB Snatch (30 per side)

9 Wall Climbs

90 KB Swings

WOD Wednesday March 16

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 30 sec handstand hold, 1 minute kettlebell swing, 30 sec handstand hold

  1. Superset (3 Sets of 10 each): Weighted Glute-Ham Sit ups and Weighted or Banded Glute-Ham raise

2. Every minute on the minute for 10 minutes:

1 Push Press + 1 Jerk @ 85-90 % your max push press

3. As many rounds as possible in 12 minutes:

Ascending ladder of:

Handstand push ups or Wall Climbs

Burpees

*Start with 1 rep of each, then increase to 2 reps of each, then 3 reps of each… etc. until time is up.

 

WOD Friday March 4th

Tonight Open Workout at 7 p.m. Class!

This Saturday! “Eat Right and Look Good Naked” Challenge ends! See you this Saturday at 10 a.m. We will re-test the workout and get all weights and measurements. Winners will be announced Monday March 7th!

Warm up: 10 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats

  1. Every minute on the minute for 10 minutes:

2 Overhead Squats @ 70-80%

5 Deadlifts @ 60-70 %

2. 2 Rounds for time:

4 Wall Climbs / 40 Ft Handstand Walk

40 Wall balls

40 Box Jumps

A look at this weeks open workout!

 

WOD Monday November 16th

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Warm up #1

  1. Every minute on the minute for 15 minutes:

Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s)

Minutes 6-10 : Front Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s)

Minutes 11-15 : Back Squat: 2, 2, 2, 1, 1 (start at about 80% of your max then increase weight on the 1’s)

2. On a 12 minute clock:

Minutes 1-3:

10 Wall Climbs

In remainder of time: Max Mountain Climbers

Minutes 4-6:

20 Burpees

In remainder of time: Max Air Squats

Minutes 7-9:

30 Mountain Climbers

In remainder of time: Max Wall Climbs

Minutes 10-12:

40 Air Squats

In remainder of time: Max Burpees

 

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WOD Friday October 23rd

FYI: The gym will be closed this Saturday! Come join us at the Barbells for Boobs Fundraiser at CrossFit Lakewood Ranch! Even if you don’t want to to the workout you can just come hang out! Meet everyone there at 9 a.m.

October 31st Havoc Partner WOD @ 11 AM!

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Get ready for The Havoc Games!! Individual Competition on December 12th and Team Competition on December 13th! You can sign up for both!

Warm up: 2 rounds: 10 Glute-ham raise, 30 sec handstand hold

  1. Split Jerk: 3, 3, 3, 3, 3 @ 75-80%

2. Split Jerks: 1 set of max reps at 50% of your current 1 rep max

3. 3 Rounds for time:

3 Wall climbs or 30′ Handstand Walk

6 Lunges per leg w/ challenging weight (front or back rack)

9 Broad jumps 4’/ 6′