WOD

04.18.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)20 AMRAP: 20 Box Jumps (24/20) 15 Burpees 10 RKBS (53/35)** Add 10 reps to the RKBS after each round until time expires ** RX+: RKBS (70/53) Scaling Options: Box Step Ups RKBS (35/26)Cash...

04.20.2018

Battleship CrossFit - CrossFitWarm-upSpeed / ConditioningMetcon (Weight)4-6 Sled Pushes* From manhole cover to yellow sign (100m marker) = 1 push * Pushes should be heavy (100-150% of bodyweight)MetconWOD: Metcon (AMRAP - Reps)For Max Reps 0:30 on / 0:30 off for 4...

04.19.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting1 Power Snatch + 2 OHS (Work to heavy complex)* Warm up with empty bar and then begin at 50-60% of 1RM, building to heavy complex for the day. * Compare to 01/31/2018 * If you don't have full ROM yet, do 1 Power Snatch...

04.16.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Press (5 x 3 @ 75%)Warm up to 75%, then complete 5 sets of 3 reps Same weight across all setsMetconMetcon (Time)For Time: 800m Run 20 Shoulder to Overhead (105/75) 800m Run 15 Shoulder to Overhead (115/80) 800m...

04.17.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (5 Rep Max)* Warm up with empty bar, then start 50-60% and build to heavy set of 5. (No pause.) * Compare to 04/02/18MetconMetcon (Time)For Time: 40-30-20-10 Double Unders Single Arm Overhead KB Alternating...

04.14.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)20 Rounds for Time: 10 Deadlifts (185/135) 10 Box Jump Overs (24/20) 10 Toes to Bar* Teams of two (1 working / 1 resting) RX+: Deadlifts (225/155) Scaling Options: Deadlifts (135/95) Box Step Overs Knee...

04.13.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting1 Hang Power Clean + 2 Front Squats (Work to heavy complex)* From floor, deadlift bar to hip and then go into hang (anywhere above knee). Perform power clean first, then go into 2 front squats. * Start at 55-65% of 1RM...

04.12.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)2:00 On / 1:00 Off for 3 Rounds Each (26:00 clock): * Calorie Row * Ab Mat Sit Ups * 10m Shuttle Runs* Score = Reps + Calories (count each 10m run as 1 rep) * Start at different stations if neededCash...

04.11.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Jerk (6 x 3 @ 70%)Warm up to 70%, then complete 6 sets of 3 reps with same weight across all set.MetconMetcon (AMRAP - Reps)As Many Reps As Possible in 2 Minutes: 40 Double Unders 20 Shoulder to Overhead (95/65)...

04.10.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (5 Rep Max)* 1st rep only paused 1 second in bottom. * Compare to 03/27/18Back Squat (-10% for 2 x 5 )Drop Set. Remove 10% from 5RM and complete 2 sets of 5 reps (without pause)MetconMetcon (Time)3 Rounds...

04.09.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Snatch + Hang Power Snatch (1 complex EMOM x 10 Minutes)* From floor, complete 1 power snatch immediately into a hang power snatch (from anywhere above knee) * After warming up with empty bar, start at 60-70% and...

04.07.18

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)In teams of two, complete as many rounds as possible in 25 minutes of: Run 400m 30 Double Unders 10 Thrusters (95/65)* Add 5 reps to the thrusters after each round (10, 15, 20, 25, 30, etc.) *...

GET YOUR FREE TRIAL CLASS NOW!

Tired of finding reasons why you don’t have time? Don’t think you’re “fit enough” to start CrossFit? Just come on in and we’ll show you that CrossFit is truly for anyone. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. Why wait? Take the first step to a whole new you.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: