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Mar

31
Sunday

04.01.13 – Monday – New Classes!

Foundation Back Squat 3 x 5 WOD For Time: 15 thrusters (135/95) Run 200m 20 thrusters (95/65) Run 400m 30 thrusters (65/45) Run 800m Cap: 25 min At CrossFit Manatee, we’re on the cutting edge of functional fitness. That’s why we’re very excited to introduce an all-new class offering for our members. This new class…

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29
Friday

03.30.13 – Saturday – Quick Thoughts on 13.4

WOD Open WOD 13.4 7 minute AMRAP: 3 clean & jerk (135/95) 3 toes-to-bar 6 clean & jerk (135/95) 6 toes-to-bar 9 clean & jerk (135/95) 9 toes-to-bar 12 clean & jerk (135/95) 12 toes-to-bar 15 clean & jerk (135/95) 15 toes-to-bar 18 clean & jerk (135/95) 18 toes-to-bar [youtube http://www.youtube.com/watch?v=hLlqAnr_U9Y] On the surface, this…

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28
Thursday

03.29.13 – Friday – More Regionals Trip Info

WOD Tests! L-sit for time Handstand walk for distance Weighted pullup 1rm Snatch 1rm For those of you planning to come to Regionals on May 17-19, we have good news! Our very own Natalie has secured us a discounted rate of $84 per room at the Courtyard Marriott near the event. Click here if you…

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27
Wednesday

03.28.13 – Thursday – How to Avoid Injury

Foundation Back Squat 5 x 1 WOD For Time: 100 double-unders Run 400m Run backwards 200m Run 400m Walking lunge 200m 100 double-unders First, the bad news: The only way to completely avoid injury is to never get out of bed. Of course, even that’s not a guarantee. After a few weeks of lying inactive…

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25
Monday

03.26.13 – Tuesday – Taking the Next Step

Foundation Hang Squat Snatch 5 x 2 WOD 2 Rounds for Time: 15 hang squat snatch (75/45) 15 straight-leg situp 15 hang squat snatch (75/45) 15 toes-to-bar Cap: 17 min Max load for hang squat snatch is 50% of heaviest successful set in Foundation work [youtube http://www.youtube.com/watch?v=XfF30DaqAGU] Sometimes, we get complacent. Without realizing it, we…

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24
Sunday

03.25.13 – Monday – Reebok Event on April 6

Foundation Back Squat 3 x 5 WOD For Time: 30 HSPU 40 pullups 50 KB swings (24kg/16kg) 60 situps 70 burpees Cap: 30 min Mark your calendars: We’ll be having an event at the Reebok store in Ellenton on Saturday, April 6. We’ll do Open WOD 13.5 there, and afterwards we’ll be able to pick…

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22
Friday

03.23.13 – Saturday – Regionals Trip

WOD Open Workout 13.3 12 min AMRAP: 150 wall ball shots (20/14) 90 double-unders 30 muscle-ups [youtube http://www.youtube.com/watch?v=cG9SWY4iqY0] We’re planning a trip to the South East Regional, which will be held May 17-19 at the Palm Beach County Convention Center in West Palm Beach. We’ll leave sometime on the afternoon of Friday, May 17, and…

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21
Thursday

03.22.13 – Friday – Why I Drink Wine

WOD “Lynne” 5 Rounds for Reps: Bench press (bodyweight) Pullups [youtube http://www.youtube.com/watch?v=eaHhSdY9sno] From an athletic performance standpoint, consuming alcoholic beverages is stupid. Alcohol lowers testosterone levels, impairs quickness and reaction time (even days after consumption), and adversely affects body composition. CrossFit is an exercise methodology that’s predicated on the idea that chasing performance in the…

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20
Wednesday

03.21.13 – Thursday – New Cycle

Foundation Back Squat 5 x 1 WOD “Karen” For Time: 150 wall ball shots (20/14) Cap: 15 minutes Compare to 01.22.13 This week, we’ve started a new cycle of programming. It’s already our 8th cycle as a gym. Isn’t that crazy?! Anywhoo, here are the relevant details about what to expect from this cycle: More…

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18
Monday

03.19.13 – Tuesday – Cow Update

WOD “Filthy Fifty” For time: 50 box jumps (24”/20”) 50 jumping pull-ups 50 KB swings (16kg/12kg) 50 lunge steps 50 knees to elbows 50 push presses (45/35) 50 good mornings (45/35) 50 wall balls (20/14) 50 burpees 50 double unders Cap: 45 min Just wanted to let everybody who indicated interest in our beef group buy that we haven’t…

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Today’s WOD

10.20.17
Foundation

Overhead Total

Press- Push Press – Jerk

3 attempts at each lift.

Not allowed to deload bar when moving from one lift to the next.

5 minutes to warm-up, then up to 5 minutes per movement.

WOD

10min AMRAP

10 KB Swings 70/53
30 Double Unders

Int: 53/35 Dynamics
Sc: 35/26 Singles

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