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WOD – Tuesday – 10/18/16

A. HSPU Practice:
*Those that have HSPU of any variation; complete 5 sets of 5 reps; scale up or down in order to make the 5 challenging.
**Those without HSPU will practice HS hold OR 4×6-8 strict press w/ dumbells
B. 3 Rounds For Time:
Row 1k
80 Double Unders ( scale to160 singles)
40 Abmat situps
20 Deadlifts 115/75
– rest 4 min bet sets

WOD – Monday – 10/17/16

sarah-crush-games

Congrats to all those that competed at Crush Games this weekend. Picture and stats to come

A. Font Squat: 3@80%, 2@85%, 1@90%
-not maxing out, just a heavy single
For time:
12 calorie assault bike
15 squat clean thruster 135/95
18 burpees
50 dubs (scale to 100 single)
18 burpees
15 squat clean thruster
12 calorie assault bike

Bootcamp – Monday – 10/17/16

A) Goblet Squats:
5 sets of 7 reps. Use KB and add weight each rep.
Rest 60-90 sec between sets.
B) AMRAP 16:
Row 20 Calories
10 Burpees
10 Toes To bar
10 Wallball 20/14
200m Run

WOD – Friday – 10/14/16

FOR TIME:
30 Pullups
400m Run
15 Squat Cleans (135/95)
500m Row
15 Squat Clean
400m Run
30 Pullups

Bootcamp – Friday – 10/14/16

4 Rounds For Time:
20 Medball Thrusters 20/14 (FULL SQUAT PLEASE)
20 SDHP 53/35
20 Double Unders (50 singles)
4 Wall climbs or 8 WTF’s
    Rest 2 Minutes between Rounds

WOD – Thursday – 10/13/16

friends-image
BRING A FRIEND DAY
 

3 RFT:

run 800m
30 abmat situps
2 rope climbs/4 planks
– rest 2 min bet rounds

Bootcamp – Thursday – 10/13/16

friends-image
BRING A FRIEND DAY
 

3 RFT:

run 800m
30 abmat situps
8 pullups OR 12 ring rows
– rest 2 min bet rounds

Bootcamp – Wednesday – 10/12/16

AMRAP 30:
100m SB Carry
10 Knees To Elbows
15 DB Snatch 40/25
200m Run
250m Row

WOD – Wednesday – 10/12/16

hero-bash-image_2

CLICK HERE to register for West Palm Beach Hero Bash at The CrossFit Squad on Saturday, November 12th!

A. Front squat: 5-3-2 5-3-2. (2nd wave should be heavier than first)
B) 3 RFT
Run 100m
15 KB swings; 53/35
50 Dubs
15 Burpees

 

Bootcamp – Tuesday – 10/11/16

A) 5 SETS
8 DB Rows (per side) — Knee on Bench. Increase weight if possible
8 Hand Release Push-ups
Rest approx 90 Seconds between sets
B) 5 Rounds For Time:
10 Burpee Box Jump Overs 24/20
10 Ring Rows
    Cash out with 50 Abmat Sit-ups
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Today’s WOD

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Phone: (561) 702-4844

West Palm Beach Location

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