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Bootcamp – Monday – 03/09/15

A) 5 RFT:

  • 10 KBS (53/35)
  • 5 KB Snatch Right
  • 5 KB Snatch Left
  • 10 SDHP (same bell)
  • 10 Goblet Squats (same bell)
  • 25 D/U (50 singles)

 

B) 400m Farmer’s Carry (70/53)

Penalty 5 burpees every time you drop!

WOD – Monday – 03/09/15

WOD – Monday – 03/09/15
A) 8×2 Push Press
Start at 65% and build to a 2RM
B) Back Squat:
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
C) 4 Rounds For Time: (12 Min Cap)
6 Ground to Overhead 135/95   (snatch or clean & jerk)
50m OH Plate Carry 45/25
200m Run

Bootcamp – Friday – 03/06/15

CHIPPER FRIDAY!!

10 Alt KB Snatch (5each arm)
20 Tire Jumps
30 Air Squats
40 Walking Lunges
50 Burpees
40 Walking Lunges
30 Air Squats
20 Tire Jumps
10 Alt KB Snatch (5each arm)
800m Run

WOD – Friday – 03/06/15

WOD – Friday – 03/06/15

A) 3 Rounds NOT For Time: (any order)

  • 2 Rope Climbs
  • 100m Sled Pull or push (Choose weight)
  • 4 Wall Climbs

 

B) 6 Rounds For Time:

  • 10 Wallball 20/14
  • 10 KB Swings 53/35
  • 10 Burpees

 

15.2 has been released. The OPEN in upon us. For those competitors that can’t make it to Friday Night Lights in Boynton or Squad, or to the Sunday Open gym to perform the Open WOD, you can pair up with somebody that is doing the Open during normal class times, but we can not guarantee you a judge. Good Luck!

 

No 6pm Class tonight!! FRIDAY NIGHT LIGHTS BEGIN!

Bootcamp – Thursday – 03/05/15

A) Burpee/Air Squat ladder

Twist on an old favorite. EMOM Couplet:

  • 10 Burpees/10 Air Squats
  • 9 burpees/9 Air Squats
  • 8 burpees/8 Air Squats
  • 7 burpees/7 Air Squats
  • 6 burpees/6 Air Squats
  • 5 burpees/5 Air Squats
  • 4 burpees/4 Air Squats
  • 3 burpees/3 Air Squats
  • 2 burpees/2 Air Squats

At the top of each min, perfom couplet.

 

B) For Time:
30-20-10:
KBS (35/25)
Abmat Sit Ups
Goblet Squats (same bell)

Cash out:

6 Wall Climbs (scale to 12 WTF)

WOD – Thursday – 03/05/15

WOD – Thursday – 03/05/15
A) AMRAP 6:
400m Run
15 Power Snatch 115/75
20 TTB
25 Box Jumps 24/20 – Games Std
30 Push-ups – Hand release
40 Double Unders
      Rest 3 Minutes (self time)
B) AMRAP 4: of Same Workout from A
      Rest 3 Minutes (self time)
C) Perform Entire Workout For Time

Bootcamp – Wednesday – 03/04/15

On a RUNNING CLOCK: 5 min AMRAP:

  • 15 Box Step Ups (24/20)
  • 100m Run

At 6 Minutes: 6 min AMRAP:

  • 15 SDHP (53/35)
  • 25 D/U attempts or 35 singles

At 13:30…  7 min AMRAP:

  • 15 WBS (20/14)
  • 20m Bear Crawl

WOD – Wednesday – 03/04/15

WOD – Wednesday – 03/04/15

On Wednesday March 4th we are hosting a fundraising WOD for Marcello Magalhaes. Marcelo just moved to South Florida to work at The Training Pit Crossfit. Upon leaving his first class, he was struck by a car while riding his motorcycle. He has already undergone multiple surgeries including having his Spleen removed, knee reconstruction and he had 3 vertebras in his spine fused together. Unfortunately Marcello doesn’t have any insurance and is incurring a tremendous amount of expenses. 

If we can get everyone to come in and contribute $10 (cash please) or any amount you can spare it would be greatly appreciated. Thanks in advance for all of your support. Lets try and make this fundraiser a big success. I am sure if any one of you were in the same position you would be happy to know that whole Crossfit community were behind you! 

 

A) EMOM 8:
Min 1: 2 Power Clean @ 80-85% (add weight during EMOM if you’d like)
Min 2: 4-8 HSPU
B) Charity WOD: ‘MARCELLO’
21-15-9
Power Cleans 155/95
Wallball 20/14
KB Swing 70/53

Bootcamp – Tuesday – 03/03/15

A) 3 Rounds (NFT) 

  • 6 WBS
  • 6 Ring Rows
  • 6 Burpees

 

B) 20min AMRAP: 

  • 7 K2E
  • 7 Burpee Broad Jumps
  • 14 OH Plate WL (35/25)
  • 200m Run

WOD – Tuesday – 03/03/15

WOD – Tuesday – 03/03/15
A) Stretch with Coach
B) 3 Rounds NOT For Time:
3 Ring Muscle Ups, or 6 strict pull-ups + 6 Dips
20-40 Double Unders
C) For Time:
15-12-9
Thrusters 95/65
Pull-ups
RX+ do C2B pull-ups (they are coming soon in the Open)
     Rest 3 Minutes (self Time), then:
15-12-9
Burpee Box Jump Overs 24/20
Pull-ups
RX+ do C@B pull-ups
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