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BEACH WOD Saturday May 14th

BEACH WOD Saturday May 14th

The gym will be closed on Saturday as we head to the beach for some fun in the sun. We will  meet at 8:45 at the south end of Delray Beach at A1A and Casurina. See you there!

BEACH WOD Saturday!

BEACH WOD Saturday!

A reminder that the gym will be closed today. Please join us at 8:45 at Delray Beach (south end of Delray Beach on A1A at Casurina).

WOD – Friday – 05/13/16

WOD – Friday – 05/13/16

A reminder that we are having a Beach WOD on Saturday at 8:45 at the south end of Delray Beach…by the volleyball courts. The gym will be closed!!! Everybody must come to the beach. Mandatory.

A) Backsquat.
Build to a heavy set of 4 reps. Goal….hit last weeks triple weight for 4!!
B) 5 RFT
5 Squat clean thruster. 135/95 RX+155/105
50m Run
10 pullups (RX+ do C2B)
50m Run

Bootcamp – Friday – 05/13/16

Happy Friday the 13th to ya!

A) EMOM 9: (alternating)
9 TTB
9 Dips
2 Turkish Getups – (stay light enough to stay on clock)
B) 4 Rounds For Time:
7 Box Jump overs 24/20
7 Burpees to plate
7 Kb Swings 53/25 (overhead)
7 SDHPs 53/35
100m Run

WOD – Thursday – 05/12/16

AMRAP 30:
1 mile run buy in, then…
10 sandbag clean and jerk
50m farmers carry; 53/35
10 box jumps; 24/20
50m empty sled push or pull. ***can be done anytime in round

Bootcamp – Thursday – 05/12/16

6 Rounds For Time:
3 Rope Planks (any time during round)
9 Medball cleans 20/14
15 Lateral Abmat hops (jump & land with feet together)
21 Air Squats

WOD – Wednesday – 05/11/16

A) EMOM 12:
8 Wallballs 20/14
6 Burpees to plate
AMRAP power snatches; 115/75 in remaining time
    – rest as needed
B) Situps: Accumulate 100 reps, on your own. Not for time

Bootcamp – Wednesday – 05/11/16

AMRAP 25:
Run 200m
5 HSPU – scale to 10 DB Push Press
20 Double Unders
10 Ring Rows

WOD – Tuesday – 05/10/16

Perform 4 Sets, rotating between A1 & A2:
A1. 5 Backsquats @ 75-80% – Rest 1 min
A2. 8-12 PERFECT PUSHUPS! No snaking, even if that means going down to the knees @31×1 – Rest 2 min
B) 3 Sets: SHOULD BE MOVING FAST!
400m Row
12 Burpees
12 DB push press 40/25
– rest 3 min bet sets

Bootcamp – Tuesday – 05/10/16

A) AMRAP 9:
15 Wallballs 20/14
15 Calorie Row
12 Knees To Elbows
– REST 5 MINS
B) AMRAP 9:
10 KB Swings – Russian 53/35
100m Run
10 Box Jumps 24/20
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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