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Call us: 813-440-8882
Call us Text us
No sweat intro

WOD

Invite your friends

It's always more fun to train with friends
01
Aug

Thursday August 2nd

August 1, 2018

Warm Up starts at 5 after, be on time, want to get at much work on snatches as possible. row or bike while you are waiting
We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar)
0-2 Minutes 10 hang position snatch high pulls
2-4 minutes 10 hang position power  snatches
4-6 Minutes 5 overhead squats
6-8 Minutes 5 hang position snatch +2 overhead squats

On a running clock, 15 minutes to build to a heavy set of this complex
2 Hang position snatches (power or full)
2 Over head squats

Wod

21-15-9 reps for time of:
Snatches
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scroll for scaling options.

Related:
• CrossFit WOD 180128 Tips With Rory McKernan
• The Power Snatch
• The Box Jump

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

31
Jul

Wednesday August 1st

July 31, 2018

Warm Up starts at 5 after, be on time, want to get at much work on the clean complex as possible. row or bike while you are waiting
We will go over all the movements and practice before we start the emom below (experienced athletes do this warm up with weight on the bar)
0-2 Minutes 10 hang position clean high pulls
2-4 minutes 10 hang position power cleans
4-6 Minutes 10 Push jerks
6-8 Minutes 5 hang position power clean and jerk

On a running clock, 12 minutes to build to a heavy set of this complex
3 Hang position high pulls
2 hang position power cleans
1 jerk

*Meet quickly at the board to go over scaling options and progressions for the pistol and the pull up

WOD

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Scroll for scaling options.

Related:
• CrossFit WOD 180127 Tips With Rory McKernan
• The Kipping Chest-to-Bar Pull-Up
• The Push-Up
• The Pistol

Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

 

30
Jul

Tuesday July 31st

July 30, 2018

Strength Day!

Warm Up-
5 Minute Row
then
30 OHS squats with pvc using the rig as your guide with the pvc pipe, chest up!
****Extra Work Posted at bottom of page

Grab and empty bar!
Strength-12 minutes to complete, get on it. DONT WORRY, there are more squats after
20 rep back squat, add 5 pounds onto your last completed session.
Quick review on how to do this. Start with a few sets of empty bar… this week you’ll be in the 70 percent range, still moderate weight, but challenging. Do a few sets of 7-10 at that 50 percent mark. A couple sets of 5 a little heavier, then go for it.

 

STRENGTH 2 FRONT SQUATS- video says back squat, but this is front squat

Front Squat 3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.
Compare to 170817.

Related:
• CrossFit WOD 180126 Tips With Rory McKernan

Scaling
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

WOD if you want to do it!
3 Rounds
25 Push Ups
25 Cal Row

 

 

29
Jul

Monday July 30th

July 29, 2018

Warm Up-
2 Rounds
200m Run
20 Wall Squats
90 Seconds hurdler  stretch each leg, 90 seconds couch stretch

Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with!

Wod
2 rounds for time of:
Run 1 mile
100 sit-ups

Scroll for scaling options.

Related:
• CrossFit WOD 180124 Tips With Rory McKernan
• The Sit-Up
• Warm-up With Chris Hinshaw

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups

___________________________________________________________________________________________________________________________________________________________

After the wod try one of these.pick your weakness. These are all NOT for time. This is practice

3 Rounds RX
25 Feet Handstand walk
25 Cal Row

OR
3 rounds
15 HSPU
25 Cal Row

OR

3 Rounds
Accumulate 45 seconds of handstand holds
25 Cal Row

3 Rounds
4 wall walks
25 cal row

Or…

3 Rounds
Knees on a box, pike postion accumulate 30 seconds of an upside down hold
25 cal row.

28
Jul

Sunday July 29th

July 28, 2018

Tampa Bay Games Practice-
TEAMS OF 4 today, try to get your original team in here if you are competing.

10 Min AMRAP- WOD 1

Buy In:  Females Complete 500m Ski/Males Complete 500m Ski (CHANGE TO ROWER, 1 REGISTERED FULL TEAM CAN USE THE SKIER)

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

*All athletes may move together as long as they remain in their designated 6ft lane. If you complete the second round of bar muscle ups, you will start back with dumbbell snatches.

Ski Erg – Females will complete their 500M ski first. Athletes can switch out anytime. Males will complete their 500M ski once the females have completed theirs. Athletes must rack the handles safely on the ski ergs.

 

12 Min AMRAP:

Women work for 6 Min/ Men work for 6 Min: 2 Score Event

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters

  • Both women will start on the floor for the first 6 minutes. One athlete on the floor will work at a time.
  • Both athletes’ reps count toward the totals. There will be a tag required when switching working athletes.
  • If you complete the 40 dumbbell thrusters prior to the time cap, you will start back with the deadlifts.
  • Each team will have 1 Olympic bar with the female starting weight on the bar. At the 6-minute mark, the men may enter the floor and all athletes may work to change the barbell to the male weight. The women will exit the floor once the bar is set for men. The men will start their portion at the deadlifts. The women’s total reps will be 1 score, and the men’s total reps will be one score.

 

WOD 3

5 min running clock

(Elite 225/155) (RX 185/125) (Mas/Int 135/95) (Novice 95/65)

Min 1: Female 1 Min Max Effort Cleans
Min 2: Female 1 Min Max Effort Clean & Jerks
Min 3: Weight and Barbell Transition
Min 4: Male 1 Min Max Effort Cleans
Min 5: Male 1 Min Max Effort Clean & Jerks

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