Tag Archives: Workout of the Day

WOD Wednesday April 8th

Nutrition Seminar this Saturday 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 # 9 1. Clean and jerk: 30 minutes to find 1 rep max 2. 10 rounds for time of: 3 Burpees 3 Front squats @Continue reading “WOD Wednesday April 8th”

WOD Tuesday April 7th

Nutrition Seminar this Saturday 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 # 5 1. 100′ Farmers walk x 5 efforts 2. 6 Rounds for time of: 8 Glute ham sit ups or 8 toes to barContinue reading “WOD Tuesday April 7th”

WOD Monday April 6th

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 #1 1. Front Squat: 3, 3, 3, 3, 3 2. Turkish get up: 1 rep every minute for 16 minutes Odds: left / Evens : rightContinue reading “WOD Monday April 6th”

WOD Friday April 3rd

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 of your choice “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″Continue reading “WOD Friday April 3rd”

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 31st

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 : 2 rounds: 30 Sec Handstand Hold, 10 Back Extentions 1. Push Press: 5, 5, 5, 5, 5 Max Reps Push Press @ about 70% your lastContinue reading “WOD Tuesday March 31st”

WOD Monday March 30th

Warm up # 1 1. Back Squat: 5,5,5 2. “Billy” For time: 100 reps ground to overhead 95lbs – Any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep – You may use multiple methods of getting the bar overheadContinue reading “WOD Monday March 30th”

WOD Friday March 27th

This Saturday we will be going down to Fit Crew in Bradenton for a Weightlifing Competition! Come cheer everyone on or sign up to compete.  Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Warm up # 6 1. Deadlift: Every minute on the minute for 10 minutes 2 reps @Continue reading “WOD Friday March 27th”

WOD Tuesday March 17th

Register Now for THE HAVOC GAMES on March 21st!! Register by March 19th!! Lots of Events coming up! Click to check it out! Warm up # 7 1. Every 90 seconds for 12 minutes: 1 Power clean + 2 Push presses + 2 Jerks 2. 10 Rounds for time of: 6 Box jumps @ HighContinue reading “WOD Tuesday March 17th”