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WOD – Wednesday – 05/25/16

WOD – Wednesday – 05/25/16
A) AMRAP 6:
100m Run
10 TTB
5 Hang power clean 155/105
5 Hang squat clean 155/105
– rest 3 min
B) AMRAP 6:
100m Run
10 Pullups
10 Hang power clean 155/105
– rest 3 min
C) AMRAP 6:
100m Run
10 dubs
10 Hang squat clean 155/105

Bootcamp – Wednesday – 05/25/16

A) EMOM 12: (alt) – Core Training!!
:45 sec left side plank
:45 sec right side plank
12-15 Supermans
12-15 Abmat situps
B) 21-15-9
DB Hang Power Cleans (This is not an arm curl…listen to your coach)
Box Jump Overs 24/20
      Cash out with 400m Run

Bootcamp – Tuesday – 05/24/16

Bootcamp – Tuesday – 05/24/16
A) EMOM 9: (alt)
10 HR Push-ups
15 Medball Russian Twists 20/14
15-20 Air Squats
B) AMRAP 14:
10 KB DL 70/53
8 Knees To Elbows
6 Burpees

WOD – Tuesday – 05/24/16

WOD – Tuesday – 05/24/16
4 Sets, Rotate between A1 & A2
A1. Bench press x 8 reps. Rest 1-2 min
A2. Bent over barbell row @1113, 8-10 reps. Rest 1-2 min
B) For Time:
21-15-9
Deadlift 185/115 (RX+ do 225/155)
Burpee Over Bar

!!!Congrats to Team CrossFit Boynton Beach for their outstanding performance at the Regional CrossFit Games

Bootcamp – Monday – 05/23/16

For Time:
100 Wallballs 20/14*
*at the top of everymute (inclucing 0:00, do 5 Burpees)
Cash out with 400m Run

WOD – Monday – 05/23/16

A) EMOM 10:
3 Snatch. Not Tng, but right back on the bar. Look to build from last week
B) For Time: (18 minute time cap)
row 500m
50 wallball 20/14
20 clean and jerk 135/95
50 wallball
row 500m

WOD – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
Unbroken thrusters; 95/65*
50m run after each set
*10 burpee penlty for each drop (scale accordingly)
Cool Down: Row 1,600m @easy pace

Bootcamp – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
DB thrusters; 40/25*
50m run after each set
  *10 burpee penlty for each drop (scale accordingly)

WOD – Thursday – 05/19/16

2 RFT
run 800m
run 400m w/ a sandbag
run 200m w/ a medball; 20/14
100m farmers carry; 53/35

Bootcamp – Thursday – 05/19/16

For Time:
800m Run
40 Abmat Sit-ups
40 Ground To Overhead w/medball 20/14
40 Squats w/medball
40 Push-ups (scale as needed. Even to a box if necessary)
40 Jumping Pull-ups
800m Row
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Today’s WOD

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