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WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Camille Snatch practiceNice having Camille stop by and train with us….

 

A) Back Squat
       10 Minutes to build to a heavy set of 8 reps
B) 3 Minute Time Cap  
- 15 Thrusters 95/65
- 12 Pullups
max burpees in remaining time
REST 3 Minutes and repeat for ’4 TOTAL SETS’
Score will be total number of burpees for all 4 sets. (Keep track)

WOD – Friday – 08/08/14

WOD – Friday – 08/08/14

Sandra KBS

 

2 Rounds For Time:

  • 20 Toes-To-Bar
  • 400m Run
  • 20 Clean & Jerks 115/75
  • 400m run
  • 20 burpees
  • 400m Run

A reminder that this Sunday is Gymnastics Clinic in Boynton at 9am, followed by Weightlifting with Alex at 10.

WOD – Thursday – 08/07/14

WOD – Thursday – 08/07/14

Khalipa OH Lunge 2014

 

Teams of 2:
Part A: On a 12 Minute Clock…
2000m Row Buy in
   Then in remaining Time AMRAP of;
30 pullups
30 burpees
 

 

REST 5 MINUTES
 

 

Part B: On a 12 Minute Clock…
1 Mile Sand Bag carry. (both partners will run with 1 bag, exchanging as needed)
   Then in remaining Time AMRAP of;
30 pullups
30 burpees
ONE PARTNER WORKS AT A TIME….except for the run

 

MOBILITY CLINIC AUGUST 16TH AT 8AM

WOD – Wednesday – 08/06/14

WOD – Wednesday – 08/06/14

Team event 2014

 

A) Press Unders: 3 x 5 climbing
No dip drive. Bar starts on back. Wide grip. Press overhead as you ohs.
The simultaneous motion of pressing and squating should finish at same time
   (the lock-out at the top should finish as you aheive bottom squat position)
*Stay light…start with empty bar. Do NOT post load
B) EMOM 16 – Alternating (8 total sets)
5 Back Squats @ 50% of Max   (from the ground if racks are not available)
10 Ring Dips (scale to pushups). Stay on clock
C) 2 Minutes Max rep Air Squats

WOD – Tuesday – 08/04/14

WOD – Tuesday – 08/04/14

Letendre 2014 OH

 

If you don’t like running, you can thank Mother Nature. There was a bit of running in the program today.

A) Not For Time… 2 Rounds of:
3 Wall climbs
50 feet Bear Crawl
50 meter high knees
50 meter butt kicks
B) Ladder…Climb as high as you can in 18 Minutes. (1-2-3-4-5-6-7-ETC…)
KB Swings 53/35
TTB
Box Jumps 24/20 Games Standard
REST FOR 1 MINUTE AT THE 9 MINUTE MARK AND CONTINUE
(Record highest completed round, plus reps)

MOBILITY CLINIC. Saturday 8/16 at 8am

MOBILITY CLINIC. Saturday 8/16 at 8am

Very Important Mobility Clinic on Saturday, August 16th at 8am. This really should be mandatory. Dr James Spencer, and Dr Hessam Khatami of Atlantic Grove Chiropractic will be with us to talk about and show you some very important things and movements to keep you operating safely and efficiently before, during and after the WOD. You only get one body, and it’s up to you to take care of if. Don’t just beat you body up in class, take the steps to keep it going for years to come. AND IT’S FREE!

james_spencer

WOD – Monday – 08/04/14

WOD – Monday – 08/04/14

Derek, Mo, Danielle, Vince Wallstreet

Congrats to Derek, Vince, Monique & Danielle for their 1st Place finish at War On Wallstreet

 

A) Thruster. 3-3-3-3-3
       Either from the rack or the ground. Record heaviest set of 3
B) 4 RFT:
5 power cleans 95/65
5 thrusters 95/65
5 front rack alt lunges (total steps)
5 burpee over bar
   Cash out with 100 Double Unders or 200 single jumps
RX+ do 135/95 

Mobility Clinic coming soon. CLICK HERE for details.

WOD – Friday – 08/01/14

WOD – Friday – 08/01/14

Sandra S by CarmineSandra Sup!

 

Happy August 1st!

A) 2 Rounds NOT For Time:
4 Turkish Gettups
4 Wall Climbs
8 Hollow Rocks
8 Ring Dips
B) 5 Rounds For Time
10 snatch grip deadlifts 115/75
5 Hang Snatch
10 OHS (scale to back squats)
10 Box Jump Overs 24/20
1 Minute rest between rounds

WOD – Thursday – 07/31/14

WOD – Thursday – 07/31/14

Spealler Deep Squat 2014 Games

7 time Games veteran Chris Spealler in his final appearance at The CrossFit Games.  A true legend in the sport.

 

De-load day. (or is it??)

 

AMRAP 7
12 Wallballs
12 Alt Jumping Lunges
12 Jumping squats
12 Burpees
12 TTB
12 KB Swings 53/35
REST 7 MINUTES AND REPEAT!!!

WOD – Wednesday – 07/30/14

WOD – Wednesday – 07/30/14

Camille OHS 2014

 

A) EMOM 24 – Alternating (6 total sets)
Row 30 seconds @ 70%
5 Deadlifts @ 60-70% of 1RM
25 Double Unders (Or as many attempts as you can squeeze into 30-40 seconds)
Max Rep HSPU in 30 seconds (scale to a box or DB press)
     There is no score on this WOD, just a lot of volume. 
B) AMRAP 5:
5 Power Cleans 155/105
12 Push-ups – HR
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