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Archive for the Bootcamp Category

Bootcamp – Friday – 05/29/15

Bootcamp is adding evening classes starting Monday 06/01/15. Class times 5pm & 6pm. See your coach for details.

 

CHIPPER FRIDAY
A) NOT For Time:
100m Run
10 Walk The Floors
15 KB Swings
20 Mountain Climbers
25 Air Squats
30 Single Jumps (or dubs if you got ‘em)
FOR TIME:
(A variation from Rob’s
CF Class programming 5/21/15)
500m Run
50 WBS (20/14)
50 Burpees
50 Abmat Sit ups
50 DB Push Press (35/25)
50 Double Unders (100 singles)
50 Walking Lunges
5 Rope Climbs*
500m Row*
*can be done at any time during WOD

Bootcamp – Thursday – 05/28/15

A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
KNOW YOUR AUDIENCE! please
do not allow people to attempt the
cartwheel or forward roll that obviously
cannot support their body weight. Have
them do side lunge walk or something.
Set up a hopscotch for the way back.
On the mat, they do the exercise
listed above, on the way back, set up
various sized plates / boxes at various
heights and have them jump their way
back to the finish line.
This should be fun and not complicated.
please contact me with questions!
B) 4 x 400m Run every 3 minutes
(if it is raining, scale to 400m row or 18 cal AD)
C) For Time:
20 Man Makers (45/30)
400m Run
(I know, it’s evil.)

Bootcamp – Wednesday – 05/27/15

A) medball name game
keep the group to about 5 per medball
(set up in circle, person with medball
calls someone’s name out while doing
a squat/thrust as they pass the ball to
that person), repeat. Play for 5-7 mins.
B) EMOM 24:
min 1: 15 Abmat Sit ups (Advanced do 20)
min 2: 10 HR push ups (Advanced do 15)
min 3: 15 WBS (20/14)
C) 400m Indian Run

Bootcamp – Monday – 05/25/15 Class times 9am & 10am

Partner Murph!

1 mile Run

100 Pull-ups (or ring rows)

200 Push-Ups

300 Air Squats

1 Mile Run

Murph is a CrossFit Benchmark workout and is a tradition to CrossFit gyms all over the world on Memorial Day.

Split the reps up with your partner. Scale the Run if needed.

 

Class times 9:00 & 10:00 with the CrossFit Class.

Bootcamp – Friday – 05/22/15

 

CHIPPER FRIDAY!!!
3 RFT:
10 Mule Kicks
20 Pull ups
30 OH plate walking lunges (45/25)
40 KBS (53/35)
50 Abmat Sit ups
400m Run
(no, it is not a typo. Yes, I know it
looks awful. Scale newbies to 2 rounds)

 

Memorial Day Classes are 9 & 10am!

Bootcamp – Thursday – 05/21/15

25 minute AMRAP:
1 Rope Climb*
15 DB Push Press (30/20)
20 DB Front Squats (30/20)
25m Bear Crawl
30 Lateral Hops over abmat
(2 ft. takeoff and land)
300m Row*
*perform rope climb and row
at any time during round*
B) 5 sets of 30 sec on/off
hollow body hold
C) 5 sets of 30 sec on/off
plank hold

Bootcamp – Wednesday – 05/20/15

SKILLS take 15-20 mins to run through:
(Repeat of last week)
A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
KNOW YOUR AUDIENCE! please
do not allow people to attempt the
cartwheel or forward roll that obviously
cannot support their body weight. Have
them do side-lunge-walk or something.
Set up a hopscotch for the way back.
On the mat, they do the exercise
listed above, on the way back, set up
various sized plates / boxes at various
heights and have them jump their way
back to the finish line.
This should be fun and not complicated.
please contact me with questions!
B) 3 RFT:
27 Double Unders (54 single jumps)
21 SDHP (53/35)
15 Box Jumps (24/20)
9 HR push ups

Bootcamp – Tuesday – 05/19/15

A) Every 30 sec for 10 min perform:
5 WBS (20/14) + 2 HR Push-ups
(advanced do 6WBS+4 PU)
B) Row 500m
at 4 minutes:
C) 1 round:
25 TTB*
200m run
*if unable to actually touch Toes To the Bar, do
30 Knees to Elbow, OR 35 Knee raises, or
40 abmat situps
at 8 minutes:
D) 400m Run (for time)

Bootcamp – Monday – 05/18/15

A) medball squat thrust
name game (use an 8# ball)
This should be fun and
interactive. Can break up
into multiple groups no
bigger than 6 each.
Let them play for 5-8 mins
B) EMOM 10:
min 1: 10 alternating DB snatch (35/25)
min 2: 20 air squats
C) FOR TIME:
30 Burpees
40 mountain climbers (total steps)
50 Jump Rope
400m Run

Bootcamp – Friday – 05/15/15

CHIPPER FRIDAY!! Time Cap 35:00!
800m Run
3 Rope Climb* (2:1 planks)
60 Air Squats (use a ball if nec)
50 Double Unders (or attempts!) Scale to 100 singles if nec.
40 KBS (53/35) american swing
30 Box Jumps (24/20)
20 Pull ups
10 Man Makers (35/25)
5 Wall Walks
800m Run
*rope climb can be broken up
and done anytime during round*
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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

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

West Palm Beach Location

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