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Sep 2012

10
Monday

09.11.12 – Tuesday – Deadlifts and Diane

Today, we go heavy… Strength Deadlift 3 – 3 – 3 WOD “Diane” 21-15-9: Deadlift (50% of today’s DL, cap at 225#/155#) Handstand Pushup Today’s theme is simple: Keep. Your. Back. Straight. Straight does not mean vertical — you’ll have to face that chest down towards the ground in order to get into a good…

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9
Sunday

09.10.12 – Monday – Front Squats, Hang Cleans and Pushups

Happy Monday! Today’s front squats have the same rep scheme as last Monday’s front squats. If you feel comfortable with the movement, see if you can go a little heavier than last week! Strength Front Squat 5 – 5 – 5 – 5 WOD 5 Rounds for Time: 15 Hang Power Cleans (40% of today’s…

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7
Friday

09.08.12 – Saturday – Handstands and a Hero

Today we’re doing a “hero” WOD. These are workouts named after military or police officers who have died in the line of duty. They are very hard, and typically take much longer than your average WOD. Some people like to think of hero WODs as a way to honor the fallen. Others just consider them…

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6
Thursday

09.07.12 – Friday – Sprints and Double Unders

Friday Funday! Skill 3x 400m Sprint Full recovery between sprints Double-under practice WOD 10 min AMRAP: 30 double unders 15 pushups 10 situps 5 box jumps (24″/20″) Thanks for a great first full week in the new gym, everybody! It looks like we will indeed have our grand opening on Saturday, September 29, so mark…

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5
Wednesday

09.06.12 – Thursday – Power Cleans and Tabata

Strength Power Cleans 3 – 3 – 3 – 3 – 3 WOD Tabata: Kettlebell Swings Goblet Squats We’ll spend a decent amount of time working on the “rack” position today. This is the position pictured above. It’s the position in which the bar stays during a front squat, and the position in which the…

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3
Monday

09.04.12 – Tuesday – Push Press and modified Cindy

Happy Tuesday! I hope everybody had a good holiday weekend. Let’s get right down to business: Strength Push Press 5 – 5 – 5 WOD Modified Cindy 20 minute AMRAP 5 Sumo Deadlift High Pulls (95#/65#) 10 pushups 15 air squats [youtube http://www.youtube.com/watch?v=IewlDXTfbjU]   Air squats: Simple to learn, difficult to master. Spending a few…

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2
Sunday

09.03.12 – Monday – Front Squats and Power Cleans

Happy Labor Day! Remember, classes are at 7:30 a.m. and 9:00 a.m. Our usual weekday schedule will be in effect starting tomorrow (Tuesday). Strength Front Squat 5 – 5 – 5 – 5 WOD For Time: Run 800m 50 Power Cleans @ 50% of Front Squat Run 800m I just want to say THANK YOU…

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27
Monday

Various Whirlwinds

Rumor has it that there was supposed to be a hurricane and/or tropical storm today, but apparently nobody bothered to tell the wind and rain to actually show up. As I write this, the air is completely still outside the window, and I can see patches of blue sky through the high clouds. Due to…

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13
Monday

Logos and other bright, shiny things

I’ve spent far too much time over the past week thinking about the color orange. We’ve been working on the official CrossFit Manatee logo, and for the past week, the only issue coming between us and a final logo was the specific shade of orange that we would use. We looked at red-oranges, yellow-oranges, and…

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7
Tuesday

Boot Camp and Sawdust

Things have been busy behind the scenes at CrossFit Manatee in beautiful Bradenton, Florida. Let’s get you up to date. First and foremost, we’re hosting a FREE boot camp at 6:00 a.m. on weekdays from August 13 to August 31. The boot camp will be held at McKelvey Park, in front of Jessie P Miller…

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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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