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Bootcamp – Wednesday – 09/14/16

AMRAP 20:
10 Hang DB Snatch (not below knee) – 5 per hand
20 Mountain Climbers – Total steps
25 Double Unders or 50 Singles
200m Run

Bootcamp – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A) 3 Rounds For Time:
250m Row
12 Burpees
15 Wallballs 20/14
Movements can be in any order to accomodate equipment
B) 15-12-9-6-3
Box Jump Overs 24/20
Knees To Elbows

WOD – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A. Snatch. Build to a heavy single.
Remember to record weight. We will be doigng % work based on this in the coming weeks
B. 4 Rounds for time:
20 Calorie row
15 KB swings 53/35
10 Burpees
– rest 2 min bet rounds

BEACH WOD!!!!! Saturday, October 1st 8:30am

BEACH WOD!!!!! Saturday, October 1st  8:30am

By popular demand as always, we are having another Beach event. Please join us on Saturday, October 1st at the South end of Delray beach at 8:30am. We will set up shop just to the south of the volleyball courts.

Since its tough for us to transport large coolers with ice and water for everyone, we encourage you to please provide for yourself. A couple waters/gatorade and maybe some fruit or snack should generally do the trick. We just want to make sure you guys stay hydrated.

We will take care of the rest. Be ready for a good time! Although we won’t make you swim during the workout, prepare to be wet at some point. Wear a bathing suit!

Please don’t be late, as parking becomes an issue quickly. We will start promptly. (early is good)

Of course this means that there will not be class in the gym this day. (The gym will be closed)

alex-beach-pic

WOD – Monday – 09/12/16

WOD – Monday – 09/12/16
A. EMOM 14: (alt)
2 Squat cleans – heavy-ish
8-10 ring rows/pullups OR 2-4 muscle ups
B. For Time:
800m run
50 wallballs 20/14
30 Hang power clean 135/95

Bootcamp – Monday – 09/12/16

A. EMOM 14: (alt)
10 Goblet Squats – Grab a KB or DB or Bumper plate – Choose weight
10 Hollow Rocks or V-ups
B. For Time:
800m run
50 Air Squats
30 KB Swings – Russian – 50/35

WOD – Friday – 09/09/16

AMRAP 20:
11 Pull-ups (RX+ do C2B)

9 Power snatch 135/95

7 OHS (substitute to back squat)
Run 400m
 

Bootcamp – Friday – 09/09/16

A) 2 Rounds NOT For Time:
25m High knees
25m Butt Kicks
100m Jog
  Rest :30 btwn rounds
B) 3 Rounds For Time:
200m Run
10 Burpees
C) 21-15-9
DB Thrusters
Knees To Elbows

WOD – Thursday – 09/08/16

For Time:
Run 800m w/ medball
20 Wallballs 20/14
2 Rope climbs or 4 planks
Run 400m w/ sandbag
20 walking lunges w/ sandbag
2 Rope climbs or 4 planks
750m row

Bootcamp – Thursday – 09/08/16

Teams of 2*
25 min AMRAP:
30 Toes to bar/ knee raises
40 CAL ROW
50 Wall balls
40 burpees
30 DB hang Power cleans
   *break up reps as needed between partners
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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