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Bootcamp – Friday – 08/21/15

For Time:
    Buy in with 1 Mile Run (scale to 800m if unable or it takes longer than 10 minutes)
50 KB Swings 53/35
40 Wallballs 20/14
30 Burpees
20 Knees to Elbows
10 HSPU (scale to 4 Box Walk arounds…alternate directions)
    Cash out with 400m Run

WOD – Friday – 08/21/15

WOD – Friday – 08/21/15
A) Clean + 3 front squats
Build to a heavy set
B) For Time:
20 front squats 155/105 (shouldn’t be more thatn 75% of max)
40 box jump overs 24/20
20 front squats
RX+ Do 185/135 
C) accumulate 240 seconds: in top of plank OR FLR on rings

Clash of the Fittest is Saturday at the Fair Grounds Expo Center. Come out and show your support as your fellow coaches and members duke it out. Teams and heat times can be found here…

https://www.facebook.com/clashoffittest/posts/973997879331299

WOD – Thursday – 08/20/15

WOD – Thursday – 08/20/15
A) (Not For Time) Perform 6 sets of the following:
row 500m @ 2k pace
– rest 2 min
run 200m @ moderate pace
– rest 1 min
B) For Time:
25 Pull-ups
25 Box Jump Overs 24/20
25 Burpees

Register for Boynton Beach Lift Off

Bootcamp – Thursday – 08/20/15

A) Shuttle Sprints x 5 Rounds (every 2 minutes)
10 x 10m sprints
Do not record time, but keep it fast!
B) AMRAP 20:
10 Pull-ups or Ring Rows
5 Man Makers – chose weight
10 Jumping Squats
100m SB Carry

WOD – Wednesday – 08/19/15

WOD – Wednesday – 08/19/15
4 Rounds For Time:
21 KBS 53/35
15 OHS 75/55
15 HSPU
21 Toes to bar (scale to 21 abmat situps)
   REST 5 minutes btwn rounds

Bootcamp – Tuesday – 08/18/15

A) 3 Rounds NOT For Time: (Do not redline)
30 Calorie Row or Airdyne
1 Rope Climb or 2 Planks
100m Sled Push – Choose weight
B) For Time:
5 Wall Climbs (scale to 10 Walk the floors)
10 Burpees
20 HR Push-ups
30 DB Push Press
20 HR Push-ups
10 Burpees
5 Wall Climbs (scale to 10 Walk the floors)

WOD – Tuesday – 08/18/15

WOD – Tuesday – 08/18/15
A) DB Upright Rows
3 x 8 @ 1113 tempo
B) 2 Rounds NOT For Time:
200m Farmer Carry. Go heavy but limit to 2 drops
C) For Time:
5 Wall Climbs (scale to 10 Walk the floors)
10 Burpees
20 HR Push-ups
30 Shoulder To Overhead 155/115
20 HR Push-ups
10 Burpees
5 Wall Climbs (scale to 10 Walk the floors)

REGISTER FOR THE BOYNTON BEACH LIFT OFF

Bootcamp – Monday – 08/17/15

A) 3 Rounds NOT For Time. (looking for quality of reps….not speed)
5-7 HSPU or 2 Box Walk Arounds
8-10 Pull-ups or Ring Rows
10-12 TTB or V-ups or Hollow Rocks
20-30 Double Unders or attempts
 
C) AMRAP 10:
15 Goblet Squats 53/35
10 KB Swings 53/35
5 Box Jumps 24/20

Reminder that PM class time is now 7pm (not 5&6pm)

WOD – Monday – 08/17/15

WOD – Monday – 08/17/15
A) Back Squat: 8,6,4,2
(All sets should be heavy. Increase weight each set)
B) 3 Rounds NOT For Time:
40 DB or KB Walking Lunges (20 per leg)
C) AMRAP 10:
10 Power Snatch 75/55
30 Double Unders (scale to 60 singles)

Bootcamp – Friday – 08/14/15

A) 3 Rounds NOT For Time:
100m Sled
250m Row
2 Turkish Get-ups
B) 16 Min Ladder: 2-4-6-8-10-12-etc…
Pull-ups
Med-Ball cleans
+ 100m run after each round

REMINDER that next week, the evening bootcamp classes will change to 7pm. Friday evenings will be at 6pm.

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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

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