INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 2 Rounds: 10 Burpees, 10 Bench Dips, 10 Air Squats For Time: 10, 8, 6, 4, 2 Muscle ups Thrusters (Increase weightContinue reading “WOD Wednesday September 28th”
Tag Archives: Workout of the Day
WOD Tuesday September 27th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 500 Meter Row, 10 Empty Bar Power Snatch, 10 Empty Bar Power Clean Every minute on the minute for 6 minutes: 2Continue reading “WOD Tuesday September 27th”
Weightlifting September 26th, 28th, 30th
Monday Snatch: 80, 82, 85, 83, 85, 90, 85, 90, 92+% 2. Power Clean and jerk: 75, 77, 80, 78, 82, 85, 82, 86, 90+% Wednesday: Power snatch: 80, 82, 85, 83, 85, 90, 85, 90, 92+% 2. Clean and jerk: 75, 77, 80, 78, 82, 85, 82, 86, 90+% Friday: Every 2 minutes for 16Continue reading “Weightlifting September 26th, 28th, 30th”
WOD Monday September 26th
INFO: Weightlifting Club is now on Monday, Wednesday and Friday at 6:30 p.m. This Saturday we will be at Battle of the Boxes in Tampa if you want to hang out. Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold Every minute on the minute for 17 minutes:Continue reading “WOD Monday September 26th”
WOD Friday September 23rd
Warm up: 600 meter run 3 Rounds not for time of: 12 Glute ham raise 12 Glute ham sit ups * Add resistance if needed 2. 10 Rounds for time of: 3 Power clean and jerks (Heavier than the snatches from Wednesday obviously) 3 Muscle ups
WOD Monday September 19th
Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 19th”
WOD Friday September 16th
Warm up: 200′ shuttle run / 50′ shuffle left / 50′ shuffle right / empty bar snatch work Every 3 minutes for 24 Minutes: 1 Snatch Pull 2 Power snatches 3 Hang snatches 4 Pullups *Go up in weight every round 2. For time: 100 Double unders 50 Wallballs 14 / 10 lbs (Yes 14Continue reading “WOD Friday September 16th”
WOD Thursday September 15th
Warm up: 2 rounds of 10 pushups / 15 sit ups / 10 band pull aparts (slow) Bench Press: 5,5,5,10 2. 12 Rounds for time of: 6 Kettlebell swings 6 Double leg mountain climbers
WOD Tuesday September 13th
Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”
WOD Monday September 12th
Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 12th”
CrossFit Havoc 