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WOD – Wednesday – 04/27/16

WOD – Wednesday – 04/27/16

Congrats to Rob for earning his 14th place worldwide finish and qualifying for the CrossFit Games in July!

For Time:
21-15-9
Deadlift 225/155
HSPU
DB box step over; (24/20″ & 40/25# per hand)

Bootcamp – Wednesday – 04/27/16

Reminder that the evening Bootcamp classes will be at 6pm & 7pm (instead of 7pm & 8pm) starting Monday, May 2nd.

AMRAP 25:
20 Medball thrusters 20/14
12 knees To Elbow (rx needs to make contact)
400m Run
If you have more than a minute remaining on clock, go for the run. If less…then stay.

WOD – Tuesday – 04/26/16

A) EMOM 12: (Alt)
4 Squat cleans @65-75% of max
1 Rope Climb or 6 Ring rows
B) On a 5 minute clock:
400m Run
12 S2O 115/85
12 TTB
Max burpees to a 10# plate with remaining time
         Rest 3 min
x3 sets

Bootcamp – Tuesday – 04/26/16

A) EMOM 12: (alt)
2 wall climbs OR 1 box walk around (keep legs straight and butt high) OR 4 WTF’s
:30 Row Hard
10-15 Hollow Rocks (if you’re good at them….do 15)
B) AMRAP 14:
8 HR Push-ups
10 Box Jump overs 24/20
15 Russian Twists with Medball 20/14

WOD – Monday – 04/25/16

WOD – Monday – 04/25/16
A. Power clean + Split jerk.
Build to heavy single
B) AMRAP 12:
8 DL 155/105
8 Box jumps 24/20
8 Wallball 20/14

Bootcamp – Monday – 04/25/16

A) Tabata Squats:
8 sets (4 Minutes total) :20 on / :10 off
Keep running total of squats in you head. Your coach will tell you when to start and stop
B) 5 Rounds For Time:
8 KB Swings 53/35
8 Burpees
8 Goblet Squats
200m Run

*******Bootcamp Evening Schedule Change. CLICK HERE

BOOTCAMP SCHEDULE CHANGE!!

BOOTCAMP SCHEDULE CHANGE!!

Starting Monday, May 2nd the evening bootcamp classes will switch to 6pm & 7pm (instead of 7pm & 8pm).

This applies to Monday – Thursday. The Friday evening class will still be at 6pm (only).

Bootcamp – Friday – 04/22/16

3 Rounds For Time:
21 DB Snatch 40/25
15 TTB
9 HR Push-ups
800m Run

 

WOD – Friday – 04/22/16

WOD – Friday – 04/22/16
A. Back Squat:
Build to heavy double. Then build to heavy set of 4, then heavy set of 6. (14 Minutes max time)
B) 4 Sets:
12 wallball
12 SDLHP; 95/65
12 Box jumps; 24/20
12 push press 95/65
24 calorie row
  – rest 60 seconds btwn sets

Bootcamp – Thursday – 04/21/16

2 Rounds For Time:
1000m Row*
30 Burpee Box Jump Overs 24/20
30 KB Swings 53/35
30 Lateral Abmat hops (both feet jump and land together)
     *Stagger starting point of movements if needed to accomodate rowers
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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