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WOD – CrossFit – Friday – 04/07/17

For Time:
Row 2k
25 Front Squats 135/95
35 Hang Power Cleans 155/105  (RX+ 185/125)

Bootcamp – Friday – 04/07/17

5 Rounds For Time:
12 HR Push-ups
12 Toes To Bar or Knees to Elbows
12 Box Jump Overs 24/20
100m Farmers Carry 53/35

Bootcamp – Thursday – 04/06/17

AMRAP 20:
200m Run
20 med-ball cleans 20/14
20 Double Unders (50 singles)
20 Burppes to 6″ target (above standing reach)
200m Row
      Can switch order of row/run to accomodate rowers

WOD – CrossFit – Thursday – 04/06/17

For Time:
Bike 50/40 calories
20 KB push press 35/25
200m Dual KB front racked carry 35/25
Row 50/40 calories
200m Farmers carry 53/35
Bike 25/20 calories
20 KB push press 35/25
200m Dual KB front racked carry 35/25
Row 25/20 calories
200m Farmers carry 53/35

WOD – CrossFit – Wednesday – 04/05/17

A. Backsquat: Find 10 rep-max.
Goal is to beat weight used 2 weeks ago. Post successful set.
Then 3×10 @90% of heaviest set.
B. EMOM 16:
30 dubs (or singles) + 2 snatches.
Build as possible. Start light. Post heaviest successful weight.
You may clean instead of snatch, if not advanced enough to build.
C. Cool down: (this can be OYO)
10-12 min easy run/bike/row

Bootcamp – Wednesday – 04/05/17

A. 2 Rounds Not For Time:
500m Row
15 HR Push-ups
15 Ring Rows (maintain perfect plank. No rocking)
B. 4 Rounds For Time:
15 Toes-To-Bar OR Knees-To-Elbows
30 Walking Lunges
400m Run

WOD – CrossFit – Tuesday – 04/04/17

For Time:
50 pullups (buy in). Must be done in unbroken sets of 5. No more, no less. Switch to ring rows if you can no longer perform sets of 5
Immediatley into..
2 rounds of..
Row 500m/400m
15 box jump overs 24/20
15 hang power cleans 115/75
Followed by…
2 rounds of..
Bike 20/16 calories
15 deadlifts 115/75
15 burpee over the bar
Finish with...
800m run

Bootcamp – Tuesday – 04/04/17

A. 2 Rounds NOT For Time: (either order)
15/12 Cal Assault Bike
10 Burpees
B. 2 Rounds For Time: (18 Minute Cap)
30 Bumper Plate Ground To Overhead 45/25
30 Wallballs 20/14
30 Double Unders (or 75 singles)
30 Mountain Climbers (L+R = 1 rep) (bring foot outside of hand)
300m Run (200 + 100)

CrossFit – WOD – Monday – 04/03/17

A. 6 Sets: One set every 2:00. Some increase throughout sets is OK
3 Power Cleans + 5 Push-press
**All 6 sets should be moderate, don’t start too light
B. 3 rounds for time:
6 Thrusters 135/95 (RX+ 155/105)
16 KB swings 53/35 (RX+ 70/53)
Run 400m
  – rest 2 min bet sets

Bootcamp – Monday – 04/03/17

A) 3 Sets, NOT For Time:
6 Single leg DLs (each leg) with KB opposite hand. Light weight slow and controlled tempo.
8 Hollow rocks
15 seconds: Arch-body hold
30 sec dead hang from pull-up bar
B) 10:00 AMRAP:
15 Box-jumps 24/20
60ft Bear crawl (rig down and back)
15 KB Swings. Eye level. 53/35
OYO: EMOM 6: (alt)
15 Straight legged sit-ups
45 Second plank hold
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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