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Bootcamp – Tuesday – 03/01/16

A) EMOM 10: (alternating)
2-8 Box Jumps*
6-10 Dips
*If you’er great, do 2 reps HIGH. Add bumper plates each set. Otherwise stay low and get more reps.
B) 3 RFT:
20 SDHP 70/53
20 Burpees*
400m Run
*Beginners may scale burpees to 10 reps if needed.

WOD – Tuesday – 03/01/16

WOD – Tuesday – 03/01/16
A. Power clean + Hang squat clean.
Build to a heavy complex
B) 3 RFT:
15 DL 225/155
30 wallballs
15 box jumps 24/20
       Cash out with 800m Run

WOD – Monday – 02/29/16

WOD – Monday – 02/29/16
Warm Up: Row/Airdyne for 10 minutes at a conversational pace
A) AMRAP 10:
run 200m
20 Double Unders (scale to 50 singles)
15 Russian KB swings 70/53
10 HR pushups
– rest 5 min
B) EMOM 10: (Alternating)
Row 8-12 calories
10 SDLHP; 70/53

Bootcamp – Monday – 02/29/16

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run

WOD – Friday – 02/26/16

WOD – Friday – 02/26/16
16.1 – ish
AMRAP 20:
14 front rack alternating lunges 95/65
8 burpee over bar
14 front rack alternating lunges
8 pull-ups

Bootcamp – Friday – 02/26/16

For Time:
1 mile run
20 Ground To Overhead w/bumber plate 45/35
100m run
20 box jumps 20/14
100m Run
20 Burpees
1 mile run

 

WOD – Thursday – 02/25/16

WOD – Thursday – 02/25/16
A) Muscle up / pull-up technique work. 12 min max
B) Tabata abmat sit-up. 8 Sets.
– rest as needed
C) 3 sets;
Row 750m
– rest exactly 5 mins between sets

Reminder, no 6pm class on Friday as we prepare for FRIDAY NIGHT LIGHTS.

Bootcamp – Thursday – 02/25/16

A) 3 Rounds NOT For Time:
10 Push-ups (FULL RANGE OF MOTION. Chest touches ground. Arms fully extend)
3 Rope Planks
Row 30 Calories
B) 4 Rounds For Time:
14 KB Swings 53/35
12 TTB
200m Sandbag carry

WOD – Wednesday – 02/24/16

WOD – Wednesday – 02/24/16
A. Power snatch. Build to a heavy single in 10 min
B) For Time:
21 deadlifts 115/75
21 burpee
Run 200m
15 back squats
15 burpee
Run 200m
9 power snatch
9 burpee
Run 200m

Bootcamp – Wednesday – 02/24/16

AMRAP 18:
21 Double Unders (or 42 Singles)
15 Wallballs
9 Box Jump Overs 24/20
100m Run
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Today’s WOD

  • Charity WOD Today!
    Charity WOD Today!
    April 30, 2016 by
    This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship...
    Read more

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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