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WOD – Monday – 12/21/15

WOD – Monday – 12/21/15
A) EMOM 14:
Min 1: Hang Snatch + Snatch. Start at 55% and build throughout. Does not have to be tng.
Min 2: 10 box jump overs
B) For Time:
21-15-9*
Clean and jerk (135/95, 155/115, 185/135)
Increase weight each round, even if scaling weight
*Run 200m after the 21 & 15 round

Bootcamp – Monday – 12/21/15

3 Rounds NOT For Time:
Row 350m
15 HR Push-ups
B) 3 Rounds For Time:
25 Wallballs 20/14
20 SDHP 53/35
15 Toes To Bar

Holiday Schedule

WOD – Friday – 12/18/15

WOD – Friday – 12/18/15
12 WODS OF CHRISTMAS
1 100m Run
2 Power snatch 135/95
3 HSPU (scale to 3 Hand release Push-ups)
4 Power cleans 135/95
5 TTB
6 OH Plate walking Lunge 45/25
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups
10 Wallballs 20/14
11 Burpee over barbell
12 Goblet Squats 53/35
Example of flow:
100m run.
2 power snatch, 100m run.
3 hspu, 2 power snatch, 100m run
4 power cleans, 3 hspu, 2 power snatch, 100m run
5 ttb, 4 power cleans, 3 hspu, 2 power snatch, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

Bootcamp – Friday – 12/18/15

12 WODS OF CHRISTMAS
1 100m Run
2 Man Makers
3 Box Jumps 24/20
4 DB Snatch
5 Knees To Elbows
6 DB Walking Lunges
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups (scale to Ring Rows)
10 Wallballs 20/14
11 Burpees
12 Goblet Squats (use KB or DB)
Example of flow: (like the song)
100m run.
2 man makers, 100m run.
3 box jumps, 2 man makers, 100m run
4 DB snatch, 3 box jumps, 2 man makers, 100m run
5 knes to elbows, 4 DB snatch, 3 box jumps, 2 man makers, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

Holiday Schedule

Holiday Schedule

Thursday 12/24/15: Last class at 5pm (CrossFit & Bootcamp at 5pm)

Friday 12/25/15: Closed. Merry Christmas!

Thursday 12/31: Last class at 5pm (CrossFit & Bootcamp at 5pm)

Friday 01/01/16: Closed. Happy New Year.

WOD – Thursday – 12/17/15

A) AMRAP 12:
Row 500m
4 Turkish Getups – Alternating 53/35
    – rest 4 min
B) AMRAP 12:
Run 200m
20 hollow rocks
15 Unbroken wallballs 20/14 (scale accordingly to go unbroken each round)
    – rest 4 min
C) Cool Down:
14 min of ‘moderate pace’ bike/row. switch back and forth.
Every 2 min get off and hold plank for 30 sec

Christmas Party tomorrow…..Be there! CLICK HERE

Bootcamp – Thursday – 12/17/15

For Time:
400m Run
30 Bumper Plate Ground To Overhead
15 TTB
300m Run
25 Bumper Plate Ground To Overhead
10 TTB
200m Run
20 Bumper Plate Ground To Overhead
5 TTB

Christmas party tomorrow…Be there! CLICK HERE

WOD – Wednesday – 12/16/15

WOD – Wednesday – 12/16/15
A) Power Clean + Shoulder Press + 2 Push Press + Split Jerk (or push jerk)
Build to a moderately heavy complex in 8 Minutes
B. Bench Press; 10, 8, 6, 4;
Start reasonably light and build through sets. 6-8 minutes max. Move quickly. (no warm up sets)
C) For Time:
run 400m
21 HSPU
21 pullups
row 500m
21 pullups
21 HSPU

You’re invited to our Christmas/Holiday party this Friday at 6:15PMCLICK HERE

Bootcamp – Wednesday – 12/16/15

A) 2 Rounds NOT For Time:
10 Tire Flips (2-3 people) get ready to get dirty
4 Turkish Get-ups w/ DB. Choose weight.
B) 3 Rounds For Time:
12 Burpee Box Jump Overs 24/20
400m Run

You’re invited to our Christmas/Holiday party this Friday at 6:15PM. CLICK HERE

Bootcamp – Tuesday – 12/15/15

A) Not For Time:
12-10-8-6-4-2
Ring Rows
KB Swings
C) AMRAP 14:
10 DB Snatch 40/25
10 Abmat Sit-ups
10 Lateral Abmat hops. (both feet together)

Join us for our Christmas/Holiday Party this Friday. CLICK HERE for details.

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Today’s WOD

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West Palm Beach, FL 33401
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