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WOD – Friday – 4th of July

WOD – Friday – 4th of July

  Chipper (CrossFit & Bootcamp) 1 mile run 50 KB Swings 53/35, 35/25 (CF, BC) RX+ do 70/53 40 OH Plate walking Lunges 45/35, 25/10 30 Plate Burpees (jump onto a bumper plate) 20 pullups RX+ do C2B 10 TTB5 Wallclimbs (scale to wtf) 400m run Reminder […]

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WOD – Thursday – 07/03/14

WOD – Thursday – 07/03/14

  Endurance Day Thursday!!!   A) AMRAP 5: 200m row 10 burpees B) AMRAP 5: 5 HSPU 10 box Jumps 24/20 – Games std. C) AMRAP 5: 10 Knees to elbows 30 Double unders (scale to 75 singles) D) AMRAP 5: 5 Man Makers 40/25 (give or […]

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WOD – Wednesday – 07/02/14

WOD – Wednesday – 07/02/14

  A) 10 Minutes of Muscle up -OR- Handstand practice   B) 4 Rounds for Time: 5 Clean & Jerks 205/135 2 MU (scale to 6 dips) 20 wallballs 20/14   Have you registered for the 6 Week Strength Gains Challenge  yet? Click the link to view details […]

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WOD – Tuesday – 07/01/14

WOD – Tuesday – 07/01/14

  A) 15 minutes to establish a max weight for the following complex: Snatch from the hip (not mid thigh )Snatch from the knee Snatch from below the knee (just off ground) (bar does not touch ground during complex. Power or full is ok. Full is better […]

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WOD – Monday – 06/30/14

WOD – Monday – 06/30/14

These 6 competed at Bacon Beat Down in Daytona. The guys as Team Squad and the girls as Team Boynton. The each annihilated the competition. Together they are unstoppable. We are very proud. We truly have the best coaches and athletes!   A) 5 Minutes of Double under […]

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WOD – Friday – 06/27/14

WOD – Friday – 06/27/14

  A)   7-6-5-4-3-2-1 Deadlifts 275/185  (RX+ Do 315/205) HSPU   REST AS NEEDED   B)   5-4-3-2-1 Power Clean 185/125   (RX+ Do 205/135) Wallwalk   REST AS NEEDED   C) 2 Minutes of Max Rep Burpees

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WOD – Thursday – 06/26/14

WOD – Thursday – 06/26/14

  A) 500m Row – For Time   B) Tabata Time: 20 sec on, 10 sec rest for 8 Intervals 1 Minute Rest Between Movements. Score will be total of all reps combined Push ups situps pullups (or ring rows) Squats   Tip: Keep a running total […]

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WOD – Wednesday – 06/25/14

WOD – Wednesday – 06/25/14

    A) 3 Rounds Not For Time3 3 Muscle ups (scale to MU Progression) 5 HSPU or 30 Second Handstand hold (face wall if needed) 1 Rope Climb (or 2 descending/ascending planks)   B) 10-1   (For Time) Hang Snatch 95/65 Box Jumps 24/20 (Games Std) Do […]

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WOD – Tuesday – 06/24/14

WOD – Tuesday – 06/24/14

  A) 10 Minute Clock: 800m Run 40 KB Swings 53/35   RX+ do 70/53 15 pullups Max double unders in remaining time (scale to lateral hops over abmat)          Rest 5 minutes   B) 10 Minite Clock: 800m Run 40 SDHP 53/35     RX+ do […]

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WOD – Monday – 06/23/14

WOD – Monday – 06/23/14

  A) Back Squats3-3-3-3-3 Find 3 rep-max in 5 sets * Take 1 warm up set first. You pick weight and reps. Ask coach if needed. ** Be safe. Keep Chest up. Be prepared to dump bar off back. Coach to revew dumping bar   B) 4 […]

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