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WOD – Tuesday – 11/15/16

sara-sigundsdottir-oh
4 Sets:
A1. 5-7 Push Press. Rest 1 min
A2. 3-6 Strict Pull-ups -OR- 8 -12 Ring-Rows. Rest 1 min
B. AMRAP 12:
Buy in: 100 Dubs/200 Singles. Then, with remaining time:
– 20 DL 135/95  (RX+ 155/105)
– 15 Hang Power Cleans
– 10 S2O

Bootcamp – Tuesday – 11/13/16

A. EMOM 9: (alt)
2-3 Rope Planks
:45 Front Plank
12-16 Alt. Reverse Lunges
AMRAP 20:
20 Wallball 20/14
20 Hanging Knee Raises
20 Box Jump Overs
200m Run

WOD – Monday – 11/14/16

aron-sam-rudy
A. Snatch. Build to a tough single in 12 min.
—Newbies do 3 light snatch On The Minute, for 12 Minutes
B. 3 RFT:
Row 500m
15 Thrusters 95/65
20 Burpee Box Jump Overs 24/20

Bootcamp – Monday – 11/14/16

For Time:
800m Run
40 Abmat Sit-ups
40 Ground To Overhead w/medball 20/14
40 Squats w/medball
40 Push-ups (scale as needed. Even to a box if necessary)
40 DB Bent over Rows 40/25
800m Row

WOD – Friday – 11/11/16

sandra-snatching_catch
A. 3-position Snatch: 10 minutes to build. No more than 80%
Snatch from floor + Above knee snatch + High hang snatch (power position)
B. For Time: ‘Grace’
30 Clean and Jerk 135/95
NOTE: If you have a sub 2:30 grace, consider ‘Heavy Grace’ @ 155/105

Bootcamp – Friday – 11/11/16

AMRAP 20:
5 Wall Climbs (scale to 8 WTF’s)
10 Box Jump Overs 24/20
15 DB Snatch 40/25 (does not have to be alternating)
100m Run

Bootcamp – Thursday – 11/10/16

BRING A FRIEND THURSDAY!

4 Sets NOT For Time:
10 Alternating Box Step-ups. Raise ‘non-stepping’ leg to 90′ at top
10 HR Push-ups
B. 4 Rounds For Time:
25/20 Calories on Assalt Bike
10 Pull-ups or Ring Rows
100m Sand Bag Carry

WOD – Thursday – 11/10/16

bring-a-friend-3
A. For Time:
Run 1 Mile
 – rest as needed
B. EMOM 14: (alt)
:20 sec HARD assault bike
Bench press x5-7 reps. You choose weight

Copper Point Brewing Co., Friday 12/2 at 8pm!

copper-point-group-pic

Mark your calendars for our next Social Outing at Copper Point. It’s literally a warm-up run from the gym.

Last time was so much fun that we decided to make this a regular event. Come alone or bring a friend….either way, just come! If you have business cards that you’d like to give out to let your fellow CrossFit Family know what you do, please feel free. We like to keep it in the Family. Or just come to hang out and have fun.

Here is there link: COPPER POINT

 

 

Bootcamp – Wednesday – 11/09/16

5 Rounds For Time:
20 Alternating Walking Lunges
200m Run
20 Wallballs 20/14
100m Single-Arm OH KB Carry 53/35 (50m right / 50m left)
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Today’s WOD

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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