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Archive for the Bootcamp Category

WOD – Friday – 01/30/15

A) 1 mile Indian Run (set up 2 lines if you have to, 1 for 1 mile fast or scale 800m slow) B) At exactly 15 minutes 30 Pull Ups scale to 60 Jumping PU or use a band C) At exactly 20 minutes 100 WBS (20/14) […]

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WOD – Thursday – 01/29/15

A) 1000m Row  (NOT FOR TIME) B) 21-15-9 KBS (53/35) this should be heavy Burpee Box Jump Overs (24/20)

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WOD – Wednesday – 01/28/15

  FOR TIME: 21 DB Squat Cleans (35/25) 21 TTB (scale to feet to overhead) 21 WBS (20/14) 10 Calorie Row/200m run 15 DB Squat Cleans 15 TTB 15 WBS 10 Calorie Row/200m run 9 DB Squat Cleans 9 TTB 9 WBS 10 Calorie Row/200m run Scale […]

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WOD – Tuesday – 01/27/15

A) 2 rounds (NFT) 10 WBS 7 Burpees 200m Run   B) 5 RFT: 20 Russian KB Swings (70/53) Supposed to be heavy. 15 Air Squats 300m Run

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WOD – Monday – 01/26/15

A) 3 rounds (NFT) 4 alt turkish getups (35/25) *scale accordingly! 8 Jumping Pull Ups 20m Bear Crawl   B) 20 min AMRAP: 10 KB Snatch (5 right, 5 left) (53/35) 10 KB Swings (american) 10 Goblet Squats (same bell) 10 Abmat Sit Ups 100m Run *can […]

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WOD – Friday – 01/23/15

  CHIPPER FRIDAY!! 500m Row (buy-In) Then 3 Rounds: 40 d/u (80 singles) 30 Squats 20 KBS (53/35) (35/25) 10 HR Push Ups

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WOD – Thursday – 01/22/15

A) 2 rounds (NFT) 200m Row 5 burpees 10 air squats 200m run B) 15-12-9-6-3 Man Makers (don’t let them go too light!) Wall Ball Shots (20/14) a (14/8) i 100m Sandbag Run every round C) 5 min: 20 sec on/20 sec rest, alternate the movements after […]

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WOD – Wednesday – 01/21/15

400m Run 15 pull ups 15 medball cleans (20/14) 400m run 12 pull ups 12 medball cleans 400m run 9 pull ups 9 medball cleans 400m run 6 pull ups 6 medball 400m Run 3 pull ups 3 medball cleans Scale Beginners to 200m Runs & Ring […]

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WOD – Tuesday – 01/20/15

A) 800m Indian Run Set up two lines if nec, one for slower runners, one for advanced   B) 4 min AMRAP: 25 Squats 30 sec self timed plank hold 2 min rest 4 min AMRAP: 25 Mickey’s Mountain Climbers (K2E) 15 sec self timed wall sit […]

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WOD – Monday – 01/19/15

A) 5 Minutes of Double Under practice   B) 3 Rounds For Time: 30 Dubs (scale to 60 singles) 20 Wallballs  (20/14)-A,  (14/8)-I 10 Pull-ups 5 Push-ups

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Phone: (561) 357-9244

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Delray Beach, FL 33445
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West Palm Beach, FL 33401
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