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WOD – Wednesday – 12/28/16

10 Rounds: 1 Minute on / 1 Minute off
Max-rep power snatch. RX 95/65 RX+135/95
B. For Time:
30 Calorie bike
20 Burpee box jump over
10 Clean and Jerk 135/95

WOD – Tuesday – 12/27/16

For Time:
5 Rounds:
3 Power Cleans
3 Front squats 135/95
      Assault Bike 20 calories**
5 Rounds:
3 Power Cleans
3 Front squats 155/105
      Assault Bike 20 calories**
5 Rounds:
3 Power Cleans
3 Front squats 185/135
      Assault Bike 20 calories**
**only biking 3x in workout, not each round

Bootcamp – Tuesday – 12/27/16

A) 3 Rounds NOT For Time:
8-12 Ring Rows
100m Farmers Carry – Heavy
20 Air Squats
B) 4 Rounds For Time
18 Box Jump Overs 24/20
4 Wall Climbs (or 10 Walk The Floors)
400m Run

WOD – Monday – 12/26/16

NOTE: Classes start at 9am and resume normal schedule for remainder of day.

A. Backsquat
8 reps @ 70%, 8 reps @ 75%, 8 reps @ 78%
B. 4 RFT
21 Wallballs 20/14
18 Hang power snatch 75/55
15 Burpee over Bar
12 c2b Pullups

Bootcamp – Monday – 12/26/16

A. AMRAP 8:
10 DB Snatch 40/25
25 Double Unders (scale to 50 Singles)
10 HR Push-ups
B) AMRAP 8:
10 TTB
10 KB Swings 53/35 (Russian)
100m Sprint
C) AMRAP 8:
250m Row
10 Burpees
20 Single Arm OH DB Walking lunges (10 right / 10 left) 40/25
Rest 4 Minutes between AMRAPS

WOD – Saturday – 12/24/16 (class times 9&10am)

santa_crossfit

’12 WODS OF CHRISTMAS’ !!

Teams of Two:

1 100m run

2 Wall Walks

3 Thrusters

4 Front squats

5 Bar hop Burpees

6 S2OH

7 Power Cleans

8 Pull ups

9  WBS

10 KBS

11 Goblet Squats

12 Deadlift

“and a partridge in a pair tree”. Coach will explain the workout.

RX 95/65, 20/14, 53/35

RX+ 115/75

CLICK HERE for the holiday Schedule.

Bootcamp – Friday – 12/23/16

CLICK HERE for the Holiday Schedule

CHIPPER FRIDAY!!
1000m Row
30 Box Jumps (20″ everybody)
25 Burpees
20 Pull ups
15 HR push ups
10 V-Ups
1000m Run
*Switch the order of the Row and Run to accomodate rowers if needed
Cookie: Team, Giant Tire Flips – 15-20 flips
(2-3 PERSON TEAMS)

WOD – Friday – 12/23/16

CLICK HERE for the Holiday Schedule

FOR TIME:
400m run
25 TTB
400m Run
15 Front squats 155/105
400m Run
5 Rope climbs (scale to 10 planks)
400m Run
15 Front squats 155/105
400m Run
25 TTB

Bootcamp – Thursday – 12/22/16

CLICK HERE for Holiday Schedule

BRING A FRIEND THURSDAY
A) 3 rounds (NFT)
6 KBS (Russian) 35/25
6 HR push ups
6 alt. Turkish Getups
20m bear crawl
B) 4 RFT:
400m sandbag run (Sub a 600m Row if raining)
30 KBS (American) 53/35
20 Air Squats

WOD – Thursday – 12/22/16

CLICK HERE for Holiday Schedule

A. EMOM 12: (alt)
100M Run
6-8 HSPU
B. 5 Sets:
Assault Bike 1 min for Calories. Rest 2 min bet sets
— score will be highest AND lowest scores
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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