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WOD – Thursday – 09/29/16

WOD – Thursday – 09/29/16

BRING A FRIEND THURSDAY!

A) AMRAP 10:
100m farmers carry 53/35
12 abmat situps
12 Doublel DB G2OH (40/25)
    – rest 2 min
B) 5 RFT
20 walking lunges 53/35 per hand
10 box jumps
– rest 1 min between rounds

Bootcamp – Thursday – 09/29/16

Bring A Friend Thursday!!

A) 3 Sets:
2 Rope Planks
4 Turkish Getups
10 Hollow Rocks
B) AMRAP 15:
20 Double Unders or 40 Singles
10 Burpees
10 Bumper Plate GTO 45/25
20 Air Squats

WOD – Wednesday – 09/28/16

Beach WOD Saturday at 8:30!!! The Gym will be closed.

beach-pic-cfbb

30 RFT
1 power clean 185/135 (RX+ 225/155)
3 HSPU
5 wallballs 20/14
— 25 min time cap (use poker chips…1 chip every 5 rounds)

Bootcamp – Wednesday – 09/28/16

4 Rounds For Time:
15 Box Jump Overs
20 DB Snatch 40/25 (touch ground with DB each rep)
400m Run

WOD – Tuesday – 09/27/16

A. 4 sets. Snatch x3 reps @75% of best. No TnG. Reset each rep
B. For Time:

row 500m

20 push press 75/55
20 SDLHP 75/55
20 box jump
20 SDLHP
20 push press
row 500m

Bootcamp – Tuesday – 09/27/16

A) 3 Rounds (NOT) For Time:
50m Sled Push + 90/45# added weight
10m Broad Jump (about 30 feet)
200m Run
B) 3 Rounds For Time:
20 Toes To Bar (scale to knee raises)
25 KB Swings 53/35
30 Wallballs 20/14

WOD – Monday – 09/26/16

Reminder that next Saturday is a Beach WOD Day! The gym will be closed. CLICK HERE

For Time: (On a continuous clock)
10 Rounds
7 TTB
3 Power snatch 135/95
100m run
– rest exactly 2 min
3 Rounds
10 Thrusters 135/95
100m run
  *One score (including 2 min rest)

Bootcamp – Monday – 09/26/16

10 Rounds For Time:
10 DB Thrusters (chose weight)
10 Abmat Situps
100m Run
*Post time and weight used

WOD – Friday – 09/23/16

A. 6 Sets:
8-10 Backsquats @3030 tempo, and at 30% of your 1rm Back squat.
– rest 30 sec bet sets
— Rest 5 min between sets 3 and 4
B. For Time:
50 Burpees
40 Calorie row
30 Deadlifts 225/155
400m Run

Bootcamp – Friday – 09/23/16

A) 4 Sets: (NOT for time)
10 Goblet Squats. Increase weight as you go
10 Push-ups
Rest 60 Seconds Between sets
B. For Time:
50 Burpees
40 Abmat Sit-ups
30 Sumo Deadlift High Pull’s 70/53
400m Run
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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