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CrossFit – WOD – Monday – 03/27/17

A. Choose one of the following..
1. 4 sets; ring row x10-12 reps. may make more challenging by having feet on box
2. 4 sets; strict pullup x2-6 reps
3. 4 sets; weighted pullup x1.1.1; rest 10 sec btwn singles
B. For time:
800m run buy in, then..
10 Rounds of:
3 SDLHP 135/95
6 Box Jumps 24/20
9 Wallballs 20/14

Bootcamp – Monday – 03/27/17

8 Rounds For Time: (24 Minute Time Cap)
200m Run
20 Air Squats
12 KB Swings
*Post time and weight used for kb.
If unable to make time cap, score will be 24:00 + # of reps not finished.
(run will count as 1 rep). If you finish exactly 7 rounds, score will be 24:33

CrossFit – WOD – Friday – 03/24/17

CrossFit Open Workout 17.5 

 

10 Rounds For Time:  (30 Minute Time Cap*)

9 Thrusters 95/65

35 Double Unders (scale to 70 singles)

*Please note the actual Open time cap is 40 mins.

Bootcamp – Friday – 03/24/17

A. EMOM 12: (alt)
:30 Bike (try to stay consistent or increase calories each set)
8-10 Dips
:30 Double Unders (or Dub practice)
B. AMRAP 12:
16 Alternating Jumping Lunges
9 Toes To Bar
100m Run

CrossFit – WOD – Thursday – 03/23/17

BRING A FRIEND THURSDAY

For Time:
400m Farmers carry 53/35
30 Box jumps
30/25 Cal Bike
300m Farmers carry
30 Wallballs 20/14
30/25 Calorie row
200m Farmers carry
30 Box jumps
30/25 Calorie row

Bootcamp – Thursday – 03/23/17

BRING A FRIEND THURSDAY

AMRAP 25:
10 Goblet Squats w/DB
10 OH DB Walking Lunges (5 right hand / 5 Left Hand)
100m Run
20 Mountain Climbers
10 Pull-ups
10 Ground To Overhead w/Bumper Plate 35/25
100m Run
         (use same DB for squats and lunges. Post time and load)

CrossFit – WOD – Wednesday – 03/22/17

A. Backsquat:
Find 10-rep max. Post load. Then, 2 x 10 @ 90% of 10rm.
B. EMOM 16:
4 Burpee over bar + 2 TnG power clean.
(Build in weight. Post heaviest successful weight.)
C. 10-12 min: easy bike/row/run cool down
(or a combination of the 3)

Bootcamp – Wednesday – 03/22/17

A. 3 Rounds NOT For Time:
10 Cal Bike
10 Cal Row
10 Ring Rows
B) 3 Rounds for time:
36 WBS
400m run
18 Burpees over Abmat
**** 25:00 CAP****

CrossFit – WOD – Tuesday – 03/21/17

For Time:
1 Mile bike
30 Pullups (RX+ do c2b)
30 Situps (RX+ do GHD)
60 Dubs/120 singles
– rest 5 min (self time)
21 Power snatch 75/55
3 Wall climb / 6 WTF
18 Power snatch
3 Wall climb / 6 WTF
15 Power snatch
3 Wall climb / 6 WTF
12 Power snatch
3 Wall climb / 6 WTF
9 Power snatch
3 Wall climb / 6 WTF

Bootcamp – Tuesday – 03/21/17

A. 21-15-9
Box Jump Overs 24/20
Kettle Bell Swings
Abmat Sit-ups
Into:
15-12-9
Jumping Squats
HR Push-ups
     Cash out with 1,000m Row
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975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844