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WOD – Thursday – 09/22/16

WOD – Thursday – 09/22/16

It’s Bring a Friend Thursday!

10 RFT
row 250m
100m farmers carry; 53/35
10 wallball shots

Bootcamp – Thursday – 09/22/16

Bootcamp – Thursday – 09/22/16

It’s Bring a Friend Thursday!!

A) EMOM 10: (Alt)
8-10 Ring rows or Pull-ups
15-20 Hollow Rocks
B) AMRAP 18:
10 Box Jump Overs 24/20
10 Knees to Elbows
10 Bumper Plate Ground to Overhead 45/25
200m Run

WOD – Wednesday – 09/21/16

Did you hear??? Bring a Friend Thursdays start this week!!! CLICK HERE

3 RFT
6 bear complex; 115/75
16 pullups
20 box jump overs 24/20″
RX+
3 RFT
6 unbroken bear complex; 135/95
6/4 muscle ups
20 box jump overs 24/20″
— RX+ variation complex must be unbroken; 10 burpees on the spot if you break

Bring a Friend Thursdays!

Bring a Friend Thursdays!

Do you love CrossFit? Do you Love your friends? Then bring them in!! Starting this Thursday, you may bring a friend in to workout with you. The movements will generally be ‘barbell-free’, as are most Thursdays. So they will be challenging, yet non-complex….endurance based.

This applies to any class of the day. Just get them there 5-10 minutes early so they may fill out a waiver.

Bootcamp – Wednesday – 09/21/16

4 Rounds For Time:
400m Run
10 DB Squat Cleans 40/25-ish (DB’s below knee each rep)
15 HR Push-ups
20 Abmat Sit-ups

WOD – Tuesday – 09/20/16

Please note that we will be doing some construction at the gym starting Thursday. Please excuse the mess as we attempt to provide a better facility for you! Good things to come!

A. Hang power clean. Build to a heavy single
B. 3 RFT
21 DL 115/85
15 Front Squat
9 Thrusters
100 Double Unders /200 singles

Bootcamp – Tuesday – 09/20/16

A) 3 Sets NOT For Time:
4 Turkish Getups
10 Ring Rows
20 Double Unders, or Double Under attempts
B) 12 Min. Ladder: 1-2-3-4-5-6-7 etc….
Kettlebell swings
Jumping Sqats
Burpees
C) Plank Holds – 4 Sets
:45 seconds on / 15 Seconds rest

Bootcamp – Monday – 09/19/16

AMRAP 20:
Row 250m
100m Farmers carry 53/35
10 Wallballs 20/14

WOD – Monday – 09/19/16

WOD – Monday – 09/19/16

Mark your calendars for the next Beach WOD on Saturday, October 1st. Lets make this the biggest turn out ever!!

A. EMOM 14: (alt)
2 Snatch. Heavy-ish. Squat snatch if possible
5 WTF OR 3 Wallclimb OR 4-12 HSPU
B. AMRAP 10:
35 HR pushups
Then, in remaining time,
2-4-6-8-10-12 etc… reps of:
Shoulder To Overhead 135/95
T2B

Bootcamp – Friday – 09/16/16

5 Rounds For Time:
10 KB Swings 53/35
10 Box jump overs 24/20
10 No Push-up Burpees (no jump either)
10 Wallballs 20/14
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Today’s WOD

Bootcamp

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

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