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Bootcamp – Monday – 02/13/17

A) 3 Rounds NOT For Time:
12 Hollow Rocks
10 Supermans (Arch-body’s)
8 Dips
B) 5 Rounds For Time:
10 Burpees
12 Ground to OH w/ Bumper plate 35/25
10 TTB or Knees to Elbows (scale to hanging knee raises)

WOD – Friday – 02/10/17

A. 7 sets of the following complex: (adding weight each set)
2 Power Cleans + 1 Squat Clean + 1 Squat Clean Thruster
B. 7 Minute Ladder: ‘Open WOD 12.5’
3-6-9-12 etc..
C2B Pull-ups (Rx+)
Thrusters 100/65
      (RX = Pull-ups)
Since this is an Open WOD repeat, you are encouraged to do C2B pull-ups if youre able to

Bootcamp – Friday – 02/10/17

4 Rounds For Time:
100m run
15 KB Swings 53/35 (Russian swing)
15/12 Calorie Row
15 SDHP 53/35
10/8 Calorie Bike
        3 minute rest btwn rounds

WOD – Thursday – 02/09/17

5 Rounds For Time: Rest 3 minutes between Rounds. (40 Minute Cap)
Bike 10/8 calories
Run 100m
15 Push Press 75/55
Run 100m
15 Sumo Deadlift High Pull 75/55
Run 100m
15 Hang Power Cleans
Run 100m
Row 10/8 calories
      (Scale workout to 4 Rounds For Time)
** If your pacing (drop-off) was 35% or more on last Friday’s workout, find a moderate, consistent pace. Your goal is to have the rounds be as close in time as possible.
If your ‘drop-off’ was less than 35%, push your pace, be aggressive, come out fast.

Bootcamp – Thursday – 02/09/17

Chipper! For Time:
800m run
25 pull ups (scale to ring rows)
25 Burpees
25 OH plate walking lunges (total steps) 35/25
25 goblet squats (53/35)
25 OH plate walking lunges (total steps) 35/25
25 burpees
25 pull ups (scale to ring rows)
800m run

WOD – Wednesday – 02/08/17

For Time:
100 Dubs/200 singles
40 Power snatches 95/65
20 pull-ups (RX+ do c2b)
20 HR pushups (RX+ do 10 muscle ups)
20 pull-ups
40 Power snatches
100 Dubs
** May scale to:
100 Singles
20 Power snatches
20 Pull-ups
20 Push-ups
20 Pull-ups
20 Power snatches
100 Singles

Bootcamp – Wednesday – 02/08/17

A. AMRAP 10:
8 KB swings
12 Jumping squats
16 Double Unders (scale to 32 single jumps….use ‘air rope’ if needed)
       REST 5
B. AMRAP 10:
8 Med-ball thrusters 20/14
12 Abmat Sit-ups
8 Ring Rows (keep tight plank, & use full range of motion)

WOD – Tuesday – 02/07/17

A. EMOM 10:
4 Burpee over bar
2 TnG power clean (Build as possible)
B. Teams of 3:
3 Rounds of:
90 Power cleans 115/75 (RX+ do 135/95)
90 Wallballs 20/14
90 Calorie Row

Bootcamp – Tuesday – 02/07/17

AMRAP 20:
10 Box Jump Overs 24/20
8 Knees to Elbows
10 Alt. Reverse Lunges (total steps)
4 Walk The Floors
200m Run

WOD – Monday – 02/06/17

A. 4 Sets: Front Squats x3 reps @ 85%
B. 2 Rounds For Time:
20 KB swings 53/35
15 HSPU
10 Box Jump Overs 24/20
      immediately into..
10-8-6-4-2
Thrusters 135/95
TTB
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Today’s WOD

  • WOD – Friday – 02/24/17
    February 23, 2017 by
    Open WOD 17.1 (*Open athletes being judged, use 50/35) 10 alternating DB snatch 40/25* 15 burpee BJO 24/20″ 20 snatch 15 burpee BJO 30 snatch 15 burpee BJO 40 snatch...
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Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844