WOD: November 22nd, 2017

WOD: November 22nd, 2017

Fall Health Challenge WOD 10,9,8,7,6,5,4,3,2,1 Air Squats, Sit-Ups, Push Ups “Thanksgiving Sampler Platter” PARTNER WOD Accessory/ROMWOD 1. Rounds, 4NFT Romanian Deadlift x 6-8 reps @ slow tempo KB one arm high pull Single leg slow box step ups x 10 reps each leg 2. ROMWOD

WOD: November 21st, 2017

WOD: November 21st, 2017

WOD Max reps, 30 min running clock: 500m Run (FIT: 300m Run or 500m ROW) at 4 minutes: UB AMRAP wall balls (FIT: 10#) (SC: 14/10) (RX: 20/14) at 8 minutes: 500m Run at 12 minutes: UB AMRAP pull ups (FIT: Barbell Pull-Ups) at 16 minutes: 500m Run at 20 minutes: UB AMRAP wall balls […]

WOD: November 20th, 2017

WOD: November 20th, 2017

Front Squat 5×4 Front Squat for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps *ascending in weight WOD Fitness 4 rounds, for time 3 power cleans 65/45lb 20 HR knee push ups 50 Power Jumps Scaled 4 rounds, for time 3 power cleans 135/95lb 20 HR push […]

WOD: November 18th, 2017

WOD: November 18th, 2017

***GYM CLOSED*** Come support all the athletes participating in Battle of the Beaches II. HOURS 9am-5pm Stay for the after party!!! Locations PCI (Post Card Inn) 6300 Gulf Blvd, St Pete Beach, FL 33706

WOD: November 17th, 2017

WOD: November 17th, 2017

Warm-Up Crossover Symmetry (Orange Band) 400 M RUN/5OO M Row/15 cal AD Banded Pull Apartsx20 Banded Shuffle 100′ Rev. Lunges 50′ Push Ups x20 Squat Jumps x20 Partner Hamstring Curls 4×5 (ea) Partner WOD Team WOD, ‘Bring me back to the 80’s’ Teams of 2, shared reps: Fitness 80 wallballs (10lbs) 80 db power cleans […]

WOD: November 16th, 2017

WOD: November 16th, 2017

WOD Option 1 2 Rounds Rowing 2 Rounds: 500m Row Rest 1:00 400m Row Rest :50 300m Row Rest :40 200m Row Rest :30 100m Row Rest 3:00 between rounds Option 2 2 Rounds Running 2 Rounds: 500m Run Rest 1:00 400m Run Rest :50 300m Run Rest :40 200m Run Rest :30 100m Run […]

WOD: November 15th, 2017

WOD: November 15th, 2017

Back Squat 3-2-1-3-2-1 Back Squat for load: #1: 3 reps @ 80% #2: 2 reps @ 84% #3: 1 rep @ 88% #4: 3 reps @ 80% #5: 2 reps @ 84% #6: 1 rep @ 88% Rest 2:00 between each set of squats. WOD Chipper, for time 50 OHS 95/65lb *When you drop the […]

WOD: November 14th, 2017

WOD: November 14th, 2017

WOD Conditioning AMRAP 4: 21 Calorie Row 15 Power Cleans (FIT: 55/45) (SC: 95/65) (RX: 135/95) 9 Burpee Box Jump Overs (FIT: 16/12) (SC: 20/16) (24/20) Rest 4:00 AMRAP 4: 21 Calorie Row 15 Power Cleans (FIT: 50/40) (SC: 85/55) (RX: 115/80) 9 Burpee Box Jump Overs (FIT: 16/12) (SC: 20/16) (24/20) Rest 4:00 AMRAP […]

WOD: November 13th, 2017

WOD: November 13th, 2017

LIAM For time: Run 800 meters with a 45-lb. plate •100 toes-to-bars •155-lb. front squats, 50 reps •15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Scale the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. T2B Progression Strict Knee Raises – Kipping Knee Raises – […]