REMINDER!!! Gym is closed all day Saturday! Head out to Dunedin to watch everyone compete in wod wars. DONT BE LATE TODAY. we are going to get right into things so we can get to the wodWarm up-2 rounds6 paces of Samson Stretch 400 M slow run5 pull ups TESTING1 Mile For TimeMax Strict Pull...Read More
Weighted Vest Wednesday- Bring a vest if you have, if you don’t, no problem.. wod was written to do either wayWarm up3 rounds200m Run 10 pass through10 Front Squats with an empty bar90 seconds each arm of elbow up on racked bar to stretch for front rackStrength-take 5 minutes to warm up to your first...Read More
Warm up3 rounds10 squat jumps10 push ups10 sit ups200m run Skill TESTINGMax Vertical Jump (Measured on the wall, stand sideways by the wall jump and reach as high as you can)1 min max push ups1 min max sit ups Shuttle run (we will have stop watches, partner up with someone)1 Min Max Cal Bike “Cindy”...Read More
Warm up3 Rounds10 Good Mornings10 Hip Circles10 Push Ups10 Barbell Curls Review deadlift form-Warm up to slowly to your first working set. LOOK CLOSELY at the percentages and reps today. they go up and down. Deadlift 6 Sets 5Reps @ 70% 3@75% 5@70% 3@80% 5@75% 3@85% Wods like this can be a little confusing to...Read More
Hero Wod. Bring a vest if you have one. We will time cap this at 1 hour.All work is split on this wod. Burpees are over your partner! not over a bar EOD 133 Hero Wod Partners (Vested) 65 Front Squats (135/95) 65 KBS(70/53) 16 Burpee Over Partner 400m Run 65 Hang P.Cleans(135/95) 65 Single...Read More
8am Endurance- The race we are prepping for is in a few short weeks. Sign up! Put your team as Train Harder Crossfithttps://runsignup.com/Race/FL/Tampa/RoarThroughYbor?remMeAttempt= 8Am- 5k Training2×200 rest 1 minute in between4×400 rest 2 minutes between2×800 rest 3 minutes between4×400 rest 2 minutes between2×200 rest 1 minute in between9AM- Mobility10AM TEAMS OF 2100 T2B 150 Box...Read More
Warm Up2 Rounds15 Kip Swings 10 Squat therapy Reps10 PVC Passthorugh 10 PVC OHS in Rig Stregnth Overhead Squat-Point of performance Body Postion, Grip, Active Shoulder,Squat 5×5 60% to 80% going up each set or work light and Focus on full depth WOD:7-14-21-14-7 Cal BikeSnatches 95-65Read More
Warm up and skill 15 M EMOM 1-10 Banded Hamstring Curls 2- 10 Banded Bicep Curls 3-6 Inchworms W/Push up 4-8 Cossack Squats(can be weighted) 5-10 Jumping Jacks Get equipment ready and practice double unders. “Emily” 10 Rds for time 30 Double unders 15 pull ups (Sub ring rows)30 air squats 100 m sprint 2...Read More
Warm Up 3 Rds 10 Medball Deadlifts 15 Air Squats 10 PVC Pass throughs Strength: Hang Power SnatchPoints of performance- Body Position, Close Bar Path, Extension, Correct overhead positionEMOM 1- 8 Snatch High pull 2- 6 Pwr Pos Pwr Snatch3- 6 Hang High Pull 4-7 Hang Pwr SnatchAfter EMOM build up to a 1 rep...Read More
Warm up and skill work:15 Min EMOM 1-6 Banded PVC Lat Pulls 2- 10 Kip Swings 3-5 Pull ups 4- 5 Hip To Bar 5-Rest 10 Mins Muscle up practice If you don’t have muscle ups we will help you with the right progressions. If you don’t have pull ups, we will work on strict...Read More
