Tags » Palmetto

WOD Wednesday July 26th

Warm up: 2 minutes of jump rope

Every minute on the minute for 18 minutes:

  1. Burpees x 10 or less

2. Sit ups x 20 or less… 54 more words

CrossFit

WOD Tuesday July 25th

Warm up: 100 ft high skip / 50 ft kb swing walk / 100 ft bear crawl

1. Every 2 minutes for 12 minutes: Strict press + Push press + Push jerk + Split Jerk… 34 more words

CrossFit

Weightlifting July 24th, 26th, 28th

Monday:

1. Snatch: 3, 2, 1, 3, 2, 1

2. Below the knee Panda pulls x 6 x 3

3. Back squat: Singles every 2 minutes for 16 minutes (build) 62 more words

Bradenton

WOD Monday July 24th

Warm up: 500 meter row  2 rounds Р8 kang squats / 12 sit ups

  1. Front squat: 1,1,1,1,1

2. Back squat: 1,1,1,1,1

3. For time:

30 Calorie row

30 Wallballs

30 Pullups

CrossFit

WOD Friday July 21st

Warm up: 400 meter run / 10 burpees

For time:

30 Bench press @ 115 / 83

30 Double unders

30 Pushups

30 Double unders… 15 more words

CrossFit

WOD Thursday July 20th

Warm up:  2 rounds of: 10 overhead squats / 1 min of jump rope

Every minute on the minute for 30 minutes:

Minute 1: Power snatch + Hang snatch… 17 more words

CrossFit

WOD Wednesday July 19th

Warm up: 100′ of side shuffle / 100′ of high skip / 100′ of back pedal / 100′ of karaoke

10 Rounds each for time of: 64 more words

CrossFit