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WOD – Thursday – 07/09/14

WOD – Thursday – 07/09/14

Ryan S at Squad

Ryan Sunshine

 

ENDURANCE DAY THURSDAY.   Really wanted to make today a track day, but the weather will just not allow with 70% chance of rain. Next week you all are doomed… weather permitting  :)

 

A) AMRAP 5

  • Row for Calories (sorry)

 

B) AMRAP 5

  • 10 ring rows
  • 10 burpees

 

C) AMRAP 5

  • 10 DB Thrusters 40/25
  • 20 DUBS

 

D) AMRAP 5

  • 3 Wall walks
  • 15 situps

 

3 MIN REST BETWEEN ROUNDS

WOD – Wednesday – 07/09/14

WOD – Wednesday – 07/09/14

Noah Olsen Snatch

 

A) Push Press   5-5-5-5-5.

Find 5 rep-max in 5 sets

 

B) 21-15-9

  • Push Jerks 135/95
  • box jump overs 24/20
  • pullups

WOD – Tuesday – 07/08/14

WOD – Tuesday – 07/08/14

Games pic 2

 

4 Rounds For Time:

  • 20 hang snatch 75/55
  • 25 Burpees over bar
  • 30 KB Swings 53/35

REST 3 MINUTES BETWEEN ROUNDS (self time)

WOD – Monday – 07/07/14

WOD – Monday – 07/07/14

king kong front squat

 

A) 5 Minutes of Double under practice. Make the attempt.

 

B) Thruster:

Find 2 RM from Rack – 12 Minute Cap

 

C) AMRAP 10

  • 7 thrusters 95/65*
  • 7 TTB
  • 20 Alt. Jumping Lunges
  • 200m run

* your WOD weight should not exceed 65% of your 2RM from Part B

WOD – Friday – 4th of July

WOD – Friday – 4th of July

4th of July image

 

Chipper (CrossFit & Bootcamp)

  • 1 mile run
  • 50 KB Swings 53/35, 35/25 (CF, BC) RX+ do 70/53
  • 40 OH Plate walking Lunges 45/35, 25/10
  • 30 Plate Burpees (jump onto a bumper plate)
  • 20 pullups RX+ do C2B
  • 10 TTB5 Wallclimbs (scale to wtf)
  • 400m run

Reminder that class times are 9am & 10am. (only)

WOD – Thursday – 07/03/14

WOD – Thursday – 07/03/14

Mo Sarah Jaci at Bacon

 

Endurance Day Thursday!!!

 

A) AMRAP 5:

  • 200m row
  • 10 burpees

B) AMRAP 5:

  • 5 HSPU
  • 10 box Jumps 24/20 – Games std.

C) AMRAP 5:

  • 10 Knees to elbows
  • 30 Double unders (scale to 75 singles)

D) AMRAP 5:

  • 5 Man Makers 40/25 (give or take)
  • 15 Squats

 

3 Minutes rest between rounds.

**Man Maker will go as follows:

Push-up, Left row, right row, power clean (or hang power clean), jerk

 

REMINDER: Friday’s hours are 9 & 10am.

WOD – Wednesday – 07/02/14

WOD – Wednesday – 07/02/14

Sarah MU Bacon Beat Down

 

A) 10 Minutes of Muscle up -OR- Handstand practice

 

B) 4 Rounds for Time:

  • 5 Clean & Jerks 205/135
  • 2 MU (scale to 6 dips)
  • 20 wallballs 20/14

 

Have you registered for the 6 Week Strength Gains Challenge  yet? Click the link to view details and sign up at the front desk!

WOD – Tuesday – 07/01/14

WOD – Tuesday – 07/01/14

Alex clean at daytona

 

A) 15 minutes to establish a max weight for the following complex:

  • Snatch from the hip (not mid thigh
  • )Snatch from the knee
  • Snatch from below the knee (just off ground)

(bar does not touch ground during complex. Power or full is ok. Full is better if mobilty permits)

 

B) 1 Minute On, 1 Minute rest for 3 rounds:

  • Row (for calories)
  • KB Swings (53/35)
  • Abmat situps

(score will be total combined reps for all 3 rounds)

 

Bonus: 1 mile cool down run (not for time)

WOD – Monday – 06/30/14

WOD – Monday – 06/30/14

Super Team in Daytona 2014 Beach

These 6 competed at Bacon Beat Down in Daytona. The guys as Team Squad and the girls as Team Boynton. The each annihilated the competition. Together they are unstoppable. We are very proud. We truly have the best coaches and athletes!

 

A) 5 Minutes of Double under practice. Make the attempt. Who cares if you miss.

 

B) Front Squats:   5×2 @ 80%, 2×3 @ 80%

(5 sets of 2 reps, and 2 sets of 3 reps)

 

C) AMRAP 10

  • 5 pullups
  • 10 pushups
  • 15 squats

Also, I hate to disappoint, but we may not have much running in the WOD’s this week again due to rain on radar all week. I know…I hear the tears falling now. We shall keep an eye on it though.

WOD – Friday – 06/27/14

WOD – Friday – 06/27/14

Froning Smith Khalipa Deadlift

 

A)   7-6-5-4-3-2-1

  • Deadlifts 275/185  (RX+ Do 315/205)
  • HSPU

 

REST AS NEEDED

 

B)   5-4-3-2-1

  • Power Clean 185/125   (RX+ Do 205/135)
  • Wallwalk

 

REST AS NEEDED

 

C) 2 Minutes of Max Rep Burpees

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