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WOD – Wednesday – 03/23/16

WOD – Wednesday – 03/23/16
Teams of 2:
AMRAP 20:
10 squat clean 185/125 (this should be ‘heavyish’ even if scaling)
20 pullups (RX+ do 8 muscle ups)
30 bar facinbg burpees
40 DB push press; 40/25
 – split reps up however you choose

Bootcamp – Wednesday – 03/23/16

5 Rounds For Time:
10 Box Jump Overs 24/20
10 Wallballs 20/14
10 SDHP 53/35
100m Run

WOD – Tuesday – 03/22/16

WOD – Tuesday – 03/22/16

How bout our team!!!! 11th place in the SE Region after week 4. And please give it up for our sister gym The CrossFit Squad for their 2nd place standing. We’ve got some fire breathers in this family of boxes!

AMRAP 15:
20 power snatch 75/55
10 burpees
20 abmat situps

Bootcamp – Tuesday – 03/22/16

AMRAP 25:
10 Knees To Elbows
200m SB Carry
20 DB Snatch
10 Burpees

WOD – Monday – 03/21/16

WOD – Monday – 03/21/16
A) 5 sets: 3 Clean and Jerks
Does not need to be TnG, but all 3 lifts must be done within :30 sec. Start at 70% and build
(Rest approx 90 Seconds between sets)
B) 4 RFT
10 front squat; 155/105
40 dubs
10 box jumps 24/20

Bootcamp – Monday – 03/21/16

A) AMRAP 12:
12 KB Swings
12 Air Squats
12 Ambat Sit-ups
B) 2 Rounds For Time:
400m Run
20 Goblet Squats 53/35

Bootcamp – Friday – 03/18/16

AMRAP 13:
55 KB Deadlifts 70/53
55 Wallballs 20/14
55 Calorie Row
55 HR Push-Ups. Scale to knees or a box
     Scale accordingly to get throught the movements. Everybody should get to the last movement.

WOD – Friday – 03/18/16

WOD – Friday – 03/18/16
Open WOD 16.4
AMRAP 13:
55 Deadlifts 225/155
55 Wallballs 20/14
55 Calorie Row
55 Hand Stand Push Ups (scale to HR Push-Ups)
        Scale accordingly to get throught the movements. Everybody should get to the last movement.

WOD – Thursday – 03/17/16

A) 3 Sets:
A1) 3 powell raise x 8-10 reps/arm
A2) ring row x 10-12 reps
A3) banded face pull x 20 reps (pull to forehead)
 B) AMRAP 18:
row 21 calories
15 abmat situps
9 HR pushups
1 rope climb

Bootcamp – Thursday – 03/17/16

A) 3 Rounds NOT For Time:
1 Rope Climb or 2 planks
2 Turkish Get-ups
10 V-ups
B) 3 Rounds For Time:
Run 400m
20 Burpees
20 Knees To Elbows
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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