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WOD – Tuesday – 12/06/16

saturday-packed-class
For Time:
24-16-8
Calorie Row
Shoulder 2 Overhead 115/75
    immediately into…
50 KB Swings 53/35
50 Burpees

Bootcamp – Tuesday – 12/06/16

A. 3 Rounds NOT For Time:
1 Minute on Bike @ 80%
8 HSPU -OR- 3 Wall Climbs -OR- :30 HS Hold -OR- 1 Box Walk Around
B. 3 Rounds For Time:
15 Box Jump Overs 24/20
15 DB Push Press 40/25
9 Burpee-Box Jump Overs
9 DB Push Press
200m Run

WOD – Monday – 12/05/16

sarah-aline-birthday
4 RFT:
15 Burpee Box Jump Overs 24/20
Run 400m
15 Power cleans 155/105
25 Wallballs 201/14
15 Pull-ups

Bootcamp – Monday – 12/5/16

A. 3 Rounds NOT For Time:
10 x 10m Shuttle Sprints
10 Broad Jumps
10 Walking Lunges
B. 3 Rounds For Time:
15 Goblet Squats 53/35
20 Abmat Sit-ups
15 KB Swings 53/35
400m Run

WOD – Friday – 12/02/16

copperpoint-brewing_company_Logo

Reminder! We have our social outing at Copper Point Brewery tonight at 8p! CLICK HERE for details

AMRAP 20:
20 Wallballs 20/14
20 Power Snatch 75/55
20 Box jumps 24/20
20 Push press 75/55
20 Calorie Row

Bootcamp – Friday – 12/02/16

copperpoint-brewing_company_Logo

Don’t forget we have our Social outing at Copper Point Brewery tonight at 8pm!

3 Minute AMRAP, x 4 Sets. 3 Minutes Rest between Sets:
100m Run
12 Burpees
Max KB Swings in remaining time. 53/35
Score will be total Kettlebells Swings performed. Keep running total.
NOTE: if it takes longer than 2 minutes for run and burpees, ‘Scale’ burpees to 6.

Bootcamp – Thursday – 12/01/16

Bring a friend Thursday !
Teams of 2:
(Each partner will alternate 250m row, while they complete this chipper)
300ft bear crawl
30 pull ups
40 airsquats
50 burpees
40 airsquats
30 pull ups
300 ft bear crawl

WOD – Thursday – 12/01/16

assault-bike-image

BRING A FRIEND THURSDAY!!

A. Teams of 2. For Time:
100 Calorie Assault Bike – switching partner every 20 seconds:
– then..
1 Mile Run. Must start and finish together.

Bootcamp – Wedensday – 11/30/16

A. AMRAP 2:
Max Reps 10m Shuttle sprint (2-hand touch behind the line)
B. AMRAP 2:
Box Jumps 24/20
C. AMRAP 2:
Max Calorie on Rower
D. AMRAP 2:
Max Calorie Assault Bike
 – Rest 2 Minutes between each AMRAP.
 – Rest 5 Minutes after Part D, and Repeat.
 – Score will be 1 total number of reps for all 8 parts. Write your scores after each AMRAP and combine.

WOD – Wednesday – 11/30/16

fran-4-letter-word
A. For Time: ‘Fran’
21-15-9
Thrusters 95/65
Pull-ups
– rest until 15 minute, mark then complete…
B. ‘Fran’ AGAIN!
NOTE: Both times will be recorded
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Today’s WOD

Bootcamp

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844