Tags » Palmetto

WOD Friday April 24th

Warm up of your choice

1. Bench press: 8,8,6,6,4,4,2,2 ( progressive weight increase )

2. For time:

50 Floor wipers @ 75 / 53 lbs… 20 more words

CrossFit

WOD Thursday April 23rd

Warm up : Group mobility

1. Pullup / Muscle up stuff for 30 minutes

2. Double under stuff for 10 minutes

CrossFit

WOD Wednesday April 22nd

Hey guys tonight at 6:30 Andrew Wengert, Chiropractor from Lakewood Ranch will be coming to the gym. If you have any injury or mobility issues please do not hesitate to ask him. 25 more words

CrossFit

WOD Tuesday April 21st

Warm up: Handstand hold x 30 seconds / Back extension x 20 x 2 rounds

1. Evey 2 minutes for 20 minutes:

1 Press

2 Push presses… 12 more words

CrossFit

WOD Monday April 20th

Warm up # 1

1. Back squat: 3,3,3,3,3 working up to a 3 rep max

2. 10 rounds for time of:

5 Pushups

10 Sit ups

15 Air squats

CrossFit

WOD Friday April 17th

Do something to warm up that you have never done before.

As many rounds as possible in 8 minutes of:

2 Rope climbs

6 Thrusters @ 115 / 83… 39 more words

CrossFit

WOD Thursday April 16th

Warm up # 2

1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup

Rest 1 minute

As many reps as possible in 45 seconds  of 45 / 25 lb Weighted Pushup… 35 more words

CrossFit