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Bootcamp is adding EVENING CLASSES!!!!

Bootcamp is adding EVENING CLASSES!!!!

BootCamp aka ‘CrossFit Cardio’ will be adding 1 or 2 evening classes in the very near future. Details aren’t finalized yet, but they will be soon. Stand by!!

Bootcamp – Friday – 04/10/15

FOR TIME:
400m Run
30 WBS (20/14)
30 Box Step Ups (20)
30 K2E
400m Run
20 WBS
20 Box Step Ups
20 K2E
400m Run
10 WBS
10 Box Step Ups
10 K2E
400m Run

WOD – Friday – 04/10/15

WOD – Friday – 04/10/15
A) Bench Press
5 x 3 @ 90-95% (Do not max out)
Perform 1 rope climb after 3ach set. (15 ring rows if cannot rope climb)
B) For Time: 9-7-5
Clean & Jerks*
HSPU
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105
SELF TIME 2 MIN REST
Then 7-5-3
Front Squats*
Wall walks
* 9 @ 115/85, 7 @ 135/95, 5 @ 155/105

WOD – Thursday – 04/09/15

WOD – Thursday – 04/09/15
A) 2 Rounds NOT For Time: Any Order
100m Sled Push
500m Row
4 Turkish Get-ups
B) 3 x 200m Sandbag runs every 2 mins
C) 2 x 400m Sprints every 3 minutes
D) AMRAP 15:
10 Burpee Box Jumps 24/20
10 KB Snatches 53/35
10 TTB
20 Ring Dips

Bootcamp – Thursday – 04/09/15

A) 1,2,3,4,5:
WBS / Burpees
B) 25 min AMRAP:
15 KBS (53/35) American
12 D/U (24 singles)
9 Goblet Squats (same bell)
6 HR Push ups
3 WTF

Bootcamp – Wednesday – 04/08/15

A) 2 rounds (NFT)
1 lap bear crawl around cage
8 abmat sit ups
4 (total) alt. turkish getups (35/25)
B) 10 min EMOM:
Min1: 8 DB STO (35/25)
Min2: 10 burpees
C) 4 RFT:
200m Run
20 Box Jumps
10 alt. DB snatch

WOD – Wednesday – 04/08/15

WOD – Wednesday – 04/08/15
A) Back Squat
5 x 5 @ 80-90%
Perform 3 Box Jumps between sets, Get as high as possible
B) Deadlift
4 x 5 @ 80-85%
C) 11 Minute Ladder:
3 Power Cleans 95/65
3 Thursters 95/65
100m Run
6 Power Cleans
6 Thrusters
100m Run
12 Power cleans
12 Thrusters
100m Run
15 power Cleans
15 Thrusters
100m Run, etc….
(100m run counts as 1 rep)

WOD – Tuesday – 04/07/15

WOD – Tuesday – 04/07/15
A) EMOM 9:
Min 1: 40 Double Unders
Min 2: 12 OHS 45/35 – Use PVC if necessary
Min 3: 12 Hawiian Squats (6 each leg) – Hold on to pole or support
B) EMOM 7:
2 Snatches. – start at 75%, increase if able to
AMRAP 14:
30 KB Swings 53/35
20 Pull-ups
20 Goblet Squats 53/35*
20 Pull-ups
30 Sit-ups
*RX+ do 20 alternating pistols

 

Discounts and Cocktail Hour at the Spa. CLICK HERE

Bootcamp – Tuesday – 04/07/15

A) 400m Partner Medball-toss run

B) Name Game

C) For Time:

500m Row buy-in

Then, 21-15-9 of:

TTB
Air Squats
Cash out with 800m Run (scale run accordingly)

 

Cookie: – Team Tire Flips

Bootcamp – Tuesday – 04/07/15

A) 400m Partner Medball-toss run

B) Name Game

C) For Time:

500m Row buy-in

Then, 21-15-9 of:

  • TTB
  • Air Squats

Cash out with 800m Run (scale run accordingly)

 

Cookie: - Team Tire Flips

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Today’s WOD

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Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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Boynton Beach, FL 33426
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West Palm Beach, FL 33401
Phone: (561) 702-4844