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Bootcamp – Monday – 10/24/16

AMRAP 30:
4 Turkish Getups 25/15
8 Burpee Box Jump Overs 24/20
12 Pull-ups
16 Sit-ups
20 Air Squats
200m Run

Bootcamp – Friday – 10/21/16

A) 3 Sets NOT For Time:
4 Turkish Getups
2 Wall Climbs or 4 HSPU or 4 Walk The Floors
B) 10-1
Box Jump Overs 24/20
DB Snatch 40/25

WOD – Friday – 10/21/16

mariana-sb-run_-crush-games
A. Front Squat: Build to a 3 rep-max for the day.
Post heaviest successful set
B. 7 RFT:
7 SDLHP 95/65
7 Front squats
7 S2O

WOD – Thursday – 10/20/16

friends-dont-let-friends
BRING A FRIEND THURSDAY!
For Time:
1,500m Row
800m Run
1.5 Mile Assault Bike
– rest exactly 10 min
1.5 Mile Assault Bike
800m Run
1,500m Row

Bootcamp – Thursday – 10/20/16

BRING A FRIEND THURSDAY!
 
7 Rounds For Time:
7 Pull-ups
7 SDHP 70/53
7 Goblet Squats
7 Knees To Elbow
200m Run

WOD – Wednesday – 10/19/16

crush-games-group-pic
A. Front Squats. 4 Sets x 5 Reps @20×1.
Rest 2-3 mins. between sets
B. AMRAP 15:
5 Clean and Jerk 155/105 (RX+185/125)
10 TTB
– rest 30 sec bet rounds

Bootcamp – Wednesday – 10/19/16

5 Rounds For Time:
100m SB Carry
30 Walking Lunges
100m Run
15 HR Push-ups
15 AbMat Sit-ups

Bootcamp – Tuesday – 10/18/16

A) Dips
5 Sets of 6-8 Dips. Ring or Stationary.
Can be assisted with bands or with feet
B. 3 Rounds for time:
20 Calorie Assault Bike
20 Hollow Rocks
30 KB Swings 53/35 – Russian Swing
10 Walk The Floors
     Rest 3 Minutes between sets

WOD – Tuesday – 10/18/16

A. HSPU Practice:
*Those that have HSPU of any variation; complete 5 sets of 5 reps; scale up or down in order to make the 5 challenging.
**Those without HSPU will practice HS hold OR 4×6-8 strict press w/ dumbells
B. 3 Rounds For Time:
Row 1k
80 Double Unders ( scale to160 singles)
40 Abmat situps
20 Deadlifts 115/75
– rest 4 min bet sets

WOD – Monday – 10/17/16

sarah-crush-games

Congrats to all those that competed at Crush Games this weekend. Picture and stats to come

A. Font Squat: 3@80%, 2@85%, 1@90%
-not maxing out, just a heavy single
For time:
12 calorie assault bike
15 squat clean thruster 135/95
18 burpees
50 dubs (scale to 100 single)
18 burpees
15 squat clean thruster
12 calorie assault bike
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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