In honor of those who served the hero WOD for today is DT. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds...Read More
Strength- Power snatch- 6 (or more) sets of 3. drop the bar and reset every rep. rest after your third rep.build up in weight. No misses. keep working these sets of 3. No three rep max attempts (save it for next week) Wod- 3 Rounds 20 Power snatches 115/75 (pick your weight wisely. standing staring...Read More
Low hang clean 6×3 50 cal bike buy in 4 rounds 20 wall balls 20/14 15 push jerks 115/75 10 pull ups Extra: partner sled wod (Each partner pushes 100m 5 times) 1 partner pushes 100 m while the other does ab mat sit-ups until they returnRead More
strength 5 sets of 7 back squats- make this heavier than your 10’s last week. Wod- 12 Minute AMRAP -12 front rack lunges (6 each leg) -10 toes to bar (sub knee raises or 15 sit ups) -8 burpees Extra work! Do this 4 minutes max calorie row with a partner. split work however...Read More
It’s Sunday Funday.. do you really think we would post the Sunday Funday wod? Go to http://www.facebook.com/trainhardercrossfit and look at the Bird Day Beatdown pics!Read More
Closed. Come down and watch our athletes compete at Crossfit Pinellas. Endurance class… If you want to run at home run 2 miles just under your 5k pace from last weekRead More
Strength- 10 Minute EMOM (every minute on the minute) 1 power clean, 1 hang power clean, 1 jerk Perform 1 power clean for the floor, lower the bar back to the hang position and perform 1 hang power clean, then a jerk (push or split) Wod- 10 minute AMRAP (as many reps/rounds as possible) 10...Read More
11/03/16 Yeah Yeah It’s Cardio Day. Strength- Bench Press 8,8,8,8,8 Wod Chipper-complete in any order 800m Run (take a sandbag to make it fun) 50 Cal Row 40 Push ups30 Pull Ups 20 Cal Bike Between each exercise push the sled 100mRead More
