WOD

04.19.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Shoulder Press (5-4-3-2-1+)– Build to a 1RM. Rest 2:00 – Beginner: Perform 6 x 4, working on technique and adding weight if form permits.Metcon35:00 - 55:00Strict Cindy (AMRAP - Rounds and...

04.18.2019

Battleship CrossFit - CrossFitWarm-up0:00 -15:00Weightlifting15:00 - 35:00A: Power Clean (3/6 x 3 @ 75%)Every 90s % of Monday’s 1RM.B: Split Squats (2/4 x 5 (each leg))Rear Foot ElevatedBack Rack. Rest 90s.Metcon35:00 - 55:00Metcon (Weight)8 Rounds of: 20s Sled push...

04.17.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Skill15:00 - 45:00A: Metcon (Weight)Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice EVEN Minutes: 15 Banded Pulldowns3 Position Power Snatch: high hang + hang + hang below knee x 1 rep each.B:...

04.16.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:001A: DB Bench Press (2/5 x 8)1a) DB Bench Press with a rotation: Rest 30s.1B: KB Rows (2/5 x 8)1b) Iso-dynamic KB Rows, 8 each Rest 30s.Metcon35:00 - 55:00Metcon (Time)For time: 40 KBS (53, 35)...

04.15.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Clean (3-3-2-2-1+)Rest 2:00 – Build to a 1RM. – Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.MetconChuck Rhoades (AMRAP - Reps)AMRAP 7: Squat Clean...

04.13.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 55:00Metcon (Time)For time with a partner: 50 Thrusters (115, 75) 50 T2B 1 Mile Run 50 T2B 50 Thrusters (115, 75) 1 Mile RunL3: (95, 65) L2: (75, 55) (Knee Lifts) L1: (65, 45) (Abmat Sit-ups) 30:00 Time...

04.12.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Skill15:00 - 35:00Close Grip Chin Up (3 Rep Max)Record heaviest set of 3. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.Metcon35:00 - 55:00Metcon (No Measure)AFAP, but...

04.11.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Back Squat (3 / 5 x 3 @ 80%)- 1 count pause - Every 90s.Metcon40:00 - 55:00Batwings (Time)For time: 45 Calorie Row 30 Deadlifts (225, 155) 30 Lateral BurpeesL3: (185, 125) L2: (155, 105) L1:...

04.10.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 45:00Metcon (AMRAP - Rounds and Reps)20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (53, 35) 30 Double UndersL2: (35/26),...

04.09.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Push Jerk (3/5 x 3 @ 75-80%)From Rack, 5 x 3 @75-80% of 3/29. - Every 90s. – Reset on each rep.Metcon35:00 - 60:00Metcon (4 Rounds for time)4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt....

04.08.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Box Front Squat (5-4-3-2-1+)Rest 2:00 – Build to a 1RM. – 13-15" Box – Beginner build to a challenging set of 3Metcon40:00 - 50:00Snatch Balls (AMRAP - Rounds and Reps)"Snatch Balls" AMRAP 7: 7...

04.06.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 55:00Metcon (Time)In Teams of Two, For Time: 40 Box Jump Overs (24/20) 40 Toes to Bar 4 Rounds of "DT" 30 Box Jump Overs (24/20) 30 Toes to Bar 3 Rounds of "DT" 20 Box Jump Overs (24/20) 20 Toes to Bar 2...

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7521 Holley Circle, Panama City Beach, FL 32408

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