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Bootcamp – Friday – 03/17/17

AMRAP 20:
16 DB Walking Lunges
8 DB Power Cleans
8 Calories on Bike
8 TTB
100m Run
      *Post Time and Load used

WOD – Friday – 03/17/17

17.4 – ish

AMRAP 13:

55 Deadlifts 155/105 (RX+ do 225/105)

55 Wallballs 20/14

800m Run (RX+ do 55 Calorie Row)

55 HR Push-ups (RX+ do HSPU)

CrossFit – WOD – Thursday – 03/16/17

7 rounds, one round every 4:00
Run 400m
10 TTB
** slowest round is your score
**If you skip a round, an example score could be “3:05 – skipped 1”

Bootcamp – Thursday – 03/16/17

7 rounds, one round every 4:00
Run 400m
10 Ab-Mat Sit-ups
** slowest round is your score
**If you skip a round, an example score could be “3:05 – skipped 1”

CrossFit – WOD – Wednesday – 03/15/17

For Time:
5 rounds of:
10 DL 225/155
10 wallballs 24/20
    (immediately into)
5 rounds of:
10 Sumo Deadlift High-Pulls 75/55
Run 100m
    (immediately into)
Row 1k

Bootcamp – Wednesday – 03/15/17

AMRAP 20:
10 Box Jumps 24/20
10 Pull-ups
10 Walking Lunges
2 Wall Climbs (or 4 Walk The Floors)
100m Run

CrossFit – WOD – Tuesday – 03/14/17

A. 5 Sets for max reps: (10 minute total time)
30 sec max HSPU – or HR pushup – or Wallclimb. Use whatever scale option that was used last tuesday
   – 30 sec rest
30 sec max russian KB swings; 70/53
   – 30 sec rest
B. For Time:
27/24 Calorie row
21 Thrusters 95/65
18 Box Jumps 24/20
15 Bar-facing burpees
12/10 Calorie bike

Bootcamp – Tuesday – 03/14/17

A. 3 Sets NOT For Time: (any order)
15/12 Calorie Bike
8-10 Dips
8-10 Toes To Bar
B. 4 Rounds For Time:
30 Double Unders (scale to 75 Singles)
16 Jumping Squats
12 DB Snatches
8 Burpees
      *Post Time and Load for DB’s (think big)

CrossFit – WOD – Monday – 03/13/17

For time, on a 25:00 clock:
3 Rounds of:
30 Dubs
15 Hang power cleans 75/55
3 Rounds of:
30 Dubs
15 Hang power cleans 95/65
3 Rounds of:
30 Dubs
15 Hang power cleans 135/95
  *with remaining time; build to a 3RM front squat; from the floor
  ** Today’s score should include a ‘Time’ AND  ‘Load’ for 3rm

Bootcamp – Monday – 03/13/17

For Time:
5 rounds of:
10 Sumo DL 70/53
10 wallballs 24/20
(immediatley into)
5 rounds of:
10 KB Swings 53/35
Run 100m
(immediatley into)
Row 1k
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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