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WOD – Monday – 02/16/15

WOD – Monday – 02/16/15

Alex, Greg, jaci, Sarah & Tom-Rowing

 

A) 2 Rounds Not For Time:

  • 10ea partner wallball sit-ups
  • 8 squat cleans – empty bar (don’t drop bar)
  • 12 Alt Jumping Lunges

 

B) EMOM 8:

  • 1 Squat Clean

Approx 80%. Do more or less depending on feel. Adjust along the way if needed.

 

C) Front Squats  2-2-2-2*

Start at 70% and build.   *Do 12 Hand release push-ups between each set

 

D) 2 Rounds For Time:

  • 15 squat cleans 95/65*
  • 15 Burpee over bar

*weight should be no more than 50% of 1rm clean. This should be FAST.

WOD – Friday – 02/13/15

WOD – Friday – 02/13/15

Boynton Squad Group Pic WZA

 

A) Snatch: 10 minutes to build to a moderate single

Do Not post load. Focus on form and speed under bar.

 

B) AMRAP 5:

  • 5 Snatch Grip Deadlifts 115/75
  • 5 hang snatch
  • 5 OHS (perform back squats if mobility does not permit)

*if major mobility issues, consider deadlift, hang clean, front squat instead.

 

Rest 5

 

C) 30-20-10

  • Wallball 20/14
  • pull-ups

Run 200m after each round (30 wallball, 30 pull-ups, run 200m)

Bootcamp WOD – 02/13/15

CHIPPER FRIDAY!! 

  • 250m Row
  • 3 Wall Climbs (Sub 6 WTF)
  • 6 K2E
  • 9 HR Push Ups
  • 12 Renegade Rows (35/25)
  • 15 DB Front Squats (same bell)
  • 18 DB PP (same bell)
  • 21 Box Jumps (24/20)
  •      400m Run
  • 21 Box Jumps (24/20)
  • 18 DB PP (same bell)
  • 15 DB Front Squats (same bell)
  • 12 Renegade Rows (35/25) 9 HR Push Ups
  • 6 K2E
  • 3 Wall Climbs (Sub 6 WTF) 250m Row

WOD – Thursday – 02/12/15

WOD – Thursday – 02/12/15

Alex & DJ Wodapalooza

 

A) Bench Press: 10-8-6-4-2-2. Increase load each set

 

B) EMOM 20:

  • Min 1: Row 150-200m
  • Min 2: 4-8 HSPU
  • Min 3: 10-12 TTB
  • Min 4:  6-8 DB Snatch

 

C) 3 Rounds For Time (FAST)

  • 14 KB Swings 53/35***
  • 7 Burpees

****Do NOT Drop the bell from overhead. (No Rep!)

Bootcamp WOD – Thursday – 02/12/15

6 min AMRAP: 

200m Run

10 Burpees

1 min Rest 

 

6 min AMRAP: 

200m Row

15 TTB

1 min Rest 

 

6 min AMRAP: 

200 Single Jumps

20 Air Squats

1 min Rest 

 

400m Run (For Time)

WOD – Wednesday – 02/11/15

WOD – Wednesday – 02/11/15

Camille High Five CF Games Champ

 

A) 3 Rounds NOT For Time:

  • 100m run
  • 8 front squats – empty bar (Don’t drop empty bar)
  • 8 push press
  • 1 Rope Climb

 

B) Find 2 Rm Thruster (from rack) – 10 Minutes.

 

C) For Time:

  • 20 Thrusters 95/65
  • 200m Run
  • 20 wallballs
  • 200m Run
  • 20 jumping squats
  • 200m Run
  • 20 Front Rack Alternating lunges 95/65
  • 200m run
  • 20 front squats 95/65
  • 200m run

Bootcamp WOD – Wednesday – 02/11/15

 

FOR TIME:

25 WBS (20/14)

100m Run

20 WBS (20/14)

200m Run

15 WBS

300m Run

10 WBS

400m Run

*BEGINNERS END HERE* ADVANCED: KEEP GOING…

10 WBS

300m Run

15 WBS

200m Run

20 WBS (20/14)

100m Run

25 WBS (20/14)

 

WOD – Tuesday – 02/10/15

WOD – Tuesday – 02/10/15

Angel Running - I Will.

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Muscle clean 45/35. (NO rebend in knees)
  • 100m Sled Push or Pull
  • 10 hollow Rocks

 

B) Build to heavy single: Power Clean

Post load.  Share bar if possible

*New athletes perform 2 light power cleans On The Minute for 10 Minutes. No Post.

 

C) For reps: (12 Minute Time Cap)*

  • 15 Deadlifts 225/155
  • 20 Push-ups
  • 30 Double Unders (scale to 60 singles)
  • 800m Run
  •   Max power cleans in remaining time 135/95  (score will be total power cleans)

*Everybody needs to do power cleans. Scale accordingly….including the run

Boot Camp WOD – 2.9.2015

FOR TIME:
25 WBS (20/14)
100m Run
20 WBS (20/14)
200m Run
15 WBS
300m Run
10 WBS
400m Run 
*BEGINNERS END HERE*
ADVANCED: KEEP GOING…
10 WBS
300m Run
15 WBS
200m Run
20 WBS (20/14)
100m Run
25 WBS (20/14)

WOD – Monday – 02/09/15

WOD – Monday – 02/09/15

Alex Clean with tonge cult classic

 

A) EMOM 9:

  • Min 1: 20-30 Dubs
  • Min 2: 6-8 HSPU  OR 30 sec HS Hold. OR DB Press. Or 10m HS Walk.
  • Min 3: 8 Hawiian Squats - each leg (use a post)

 

B1) 5×3 Back Squats*

B2) 5×3 Box Jumps

Alternate between B1 and B2 for 5 sets. Increase weight on backquats each sets.

Increase height on box jumps if possible. Use plates to adjust height.

*start at about 60% and finish at about 85%

 

C) 3 Rounds For Time:

  • 21 Push-Press 95/65
  • 15 Pull-ups
  • 9 Burpees

Cash Out 400m Run

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