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WOD – Tuesday – 10/11/16

george-and-alex_city-place

Congrats to George Wisdom for his 1st place finish at his 1st lifting meet!!

 

2 Sets for Time(s):

Row 1k
50 Wallballs 20/14
25 Power cleans 135/95 (MUST BE DONE IN TNG SETS OF 5)
– rest 4 min bet sets

WOD – Monday – 10/10/16

ian-is-back
A. 5 sets. One set every 2:30 on the clock
Thruster x 8 reps*
*start light to moderate and build
(advanced guys/girls should start at 135/95)
B. 3 RFT
Run 400m
15 Burpee over the bar
9 Power snatch 135/95
    Cash out with 500m Row

Bootcamp – Monday – 10/10/16

A) For Time:
400m Run
50 Air Squats
400m Run
B) 40-30-20-10 reps For Time:
Alt. Jumping Lunges
KB Swings 53/35

Bootcamp – Friday – 10/07/16

We plan to be open for PM hours…

AMRAP 25:
250m Row
10 Burpees
15 Wallballs
20 Dubs (40 singles)
100m Run

WOD – Wednesday – 10/05/16

The gym will be closed tomorrow (Thursday) in prep for the Hurricane

For Time:
20-15-10-5
Backsquat 135/95 (RX+185/125)
Calorie row
   immediately into…
10x50m shuttle runs

Bootcamp – Wednesday – 10/05/16

A) 15-12-9
Pull-ups
Wallballs
    Rest at discretion of coach
B) 15-12-9
DB Hang Snatch
Burpees

WOD – Tuesday – 10/04/16

AMRAP 16:
50 Wallballs 20/14
40 S2O 95/65
30 SDLHP 95/65
20 Burpees
100 Double Unders/200 singles

Bootcamp – Tuesday – 10/04/16

A) NOT For Time:
10-8-6-4-2
Dips
TTB
B) AMRAP 14:
12 Goblet Squats 53/35
12 Abmat Sit-ups
12 KB Swings 53/35 – Eye level swings
100m Run

WOD – Monday – 10/03/16

A. 5 Sets. One set every 2:30 minutes
Thruster x10 reps
*start light-ish and build as possible
**advanced guys/girls should start at 135/95, respectively
B. 3 RFT
20 Alt DB snatch…heavy.
20 Pullups (RX+ c2b)
**Post time and DB weight used.

Bootcamp – Monday – 10/03/16

A) 3 Rounds NOT For Time:
12 Ring Rows
15 Russian Twists w/ medball
18 Air Squats
B) AMRAP 15:
15 Box Jumps 24/20
15 SDHP 53/35
**Mandatory: at the top of each minute do 3 burpees (including at 0:00)
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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Phone: (561) 702-4844

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