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Bootcamp – Friday – 10/28/16

A. 3 Minutes Double Under Practice
B. 3-5 Minutes Kipping Pull-up Practice. (start with back-n-forth swing)
C. 3 Rounds For Time:
Run 400m
Assault Bike 30 Calories
Row 30 Calories
       May be done in any order to avoid bottleneck

WOD – Friday – 10/28/16

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Get your Pre-WOD on now! We now sell E3 Pre-WOD supplement right at the box. You can also order directly online. But you can buy at a discount at the box while supplies last.

http://crossfitboyntonbeach.skinnybodycare.com/corp/e3

A. 5 sets: Snatch Balance x 4-6 reps.
Keep it light and fast. May sub for BTN snatch-grip push press if mobility issues.
B. AMRAP 16:
30 Double Unders (scale to 75 singles)
9 Backsquats 135/95
9 TTB

WOD – Thursday – 10/27/16

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BRING A FRIEND THURSDAY!
A. Bench Press. Find 1 Rep-Max. (use a spotter)
B. Assault Bike: Find max calorites in 10 Minutes.

Bootcamp – Thursday – 10/27/16

BRING A FRIEND THURSDAY
A. 2 Sets NOT For Time
A1. Max unbroken set of push-ups (If max set is less than 10, push from your knees)
A2. Max unbroken set of Ring Rows
Rest 2 Minutes between sets
B. 21-15-9
DB Push Press
Box Jumps 24/20
Knees to Elbow
Record DB weight and time

Competition at The CrossFit Squad – November 12th

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The West Palm Hero Bash! A 1-day comp at The Squad. Time is running out!!!!

Grab a partner and REGISTER HERE

Check out their FB EVENT PAGE

 

WOD – Wednesday – 10/26/16

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Time is running out. Grab your partner and sign up now!!! Competition at the CrossFit Squad on November 12th. REGISTER HERE

A. Backsquat: 8, 8, 6, 6. Heavy sets
B. 10-8-6-4-2-4-6-8-10*
Wallball 20/14
S2O 95
Box jump 24/20
      *rest exactly 5 min then repeat. Score as 2 separate WODs

Bootcamp – Wednesday – 10/26/16

A. 3 Sets
30 Plank – Knee to elbow
30 Jumping Jacks
30 High Knees (total reps)
B. 3 RFT:
10 Burpees
15 SDHP 70/53
400m Run

Bootcamp – Tuesday – 10/25/16

A) AMRAP 14:
10 Alt Reverse Lunges (total steps)
10 KB Swings – Overhead swing. Choose weight.
20 Double Unders OR 50 singles
    Rest 6 Minutes
B. AMRAP 14:
10 Wallballs 20/14
14 Russian Twists with wallball
2 Wall Climbs OR 4 Walk The Floors
100m Wallball carry

WOD – Tuesday – 10/25/16

Annie T 2015 Games
4 Sets:
A1. Bent over barbell row x6-8 reps; rest 30 sec
A2. Alternating DB upright row x16-20 reps; rest 1 min
B. AMRAP 6:
8 Power cleans 185/125 RX+225/155
2 Rope climbs (scale to 8 ring rows)
     *rest 6 min
C. AMRAP 6:
8 Power cleans 185/125 RX+225/155
2 Rope climbs (scale to 8 ring rows)

WOD – Monday – 10/24/16

A. Snatch + Hang Snatch.
One set every 45 sec x12 sets. Perform moderate weight, perfect reps, @ roughly 70%
B. 4 RFT: (18 min cap)
21 Power snatch 75/55
15 Calorie assault bike
9 HSPU scale to WTF
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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