Tags » Palmetto

WOD Tuesday September 23rd

Only 2 days left to sign up for the Battle @ Havoc!

Click to sign up!

Warm Up: 10 pullups, 20 pushups, 20 mountain climbers, 10 pullups… 25 more words

CrossFit

WOD Friday September 19th

Warm up of your choice

“MANnie”

5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)

50 Double unders

50 Sit ups… 61 more words

CrossFit

WOD Thursday September 18th

Warm up # 6

1. Within 20 minutes find a max for this complex:

Power clean x 2

Hang Squat clean x 3

Front squat x 4… 30 more words

CrossFit

WOD Wednesday September 17th

Warm up # 4

1. Deadlift: 5,5,5,5,5

2. For time:

135 lb Barbell overhead hold x 3 minutes

225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift) 33 more words

CrossFit

WOD Tuesday September 16th

Reminder! The normal DeNofa team will not be in the gym tomorrow. Paul will be teaching am classes and Justin will be opening the gym at 4 pm and teaching the evening classes. 56 more words

CrossFit

WOD Monday September 15th

Warm up # 1

1. Overhead squat: 3,3,3

2. 3 Rounds for time of:

30′ Handstand walk

15 Handstand pushups

30 Calorie row

CrossFit