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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

WOD – Friday – 09/16/16

A. 6 Sets:
6-8 back squats @3030 (3 second negative, 3 second ascent) Use 30% of 1-rep max weight.
* Rest 30 sec between sets
** Rest 5 min after 3rd set
*** Do not stand all the way up, do not ‘catch bounce’ out of the hole
B. For Time:
21-15-9
bar facing burpee
OHS 95/65
c2b pullup

BEACH WOD 10/1

WOD – Thursday – 09/16/16

ENDURANCE DAY THURSDAY!!

Teams of 2, For Time:
Row 7k
* Switch partners every 500m
** Partner must complete 15 situps during rest period

Bootcamp – Thursday – 09/15/16

A) AMRAP 10:
10 Target Burpees (jump to touch pullup bar approx 6″ above reach)
10 SDHP’s 53/35
100m Run
     Rest 4 Minutes
B) AMRAP 10:
10 Jumping Squats
10 Abmat Situps
10 Push-ups

WOD – Wednesday – 09/14/16

A. 5 RFT
10 pullups (RX+ do C2b)
10 power cleans 115/85  (Rx+ d0 135/95)
10 front squats
10 s2o
– rest as needed
B. EMOM 8:
row/bike/sprint 15 sec; rest 45 sec

Bootcamp – Wednesday – 09/14/16

AMRAP 20:
10 Hang DB Snatch (not below knee) – 5 per hand
20 Mountain Climbers – Total steps
25 Double Unders or 50 Singles
200m Run

Bootcamp – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A) 3 Rounds For Time:
250m Row
12 Burpees
15 Wallballs 20/14
Movements can be in any order to accomodate equipment
B) 15-12-9-6-3
Box Jump Overs 24/20
Knees To Elbows

WOD – Tuesday – 09/13/16

Beach WOD Saturday 10/1/16. CLICK HERE for details

A. Snatch. Build to a heavy single.
Remember to record weight. We will be doigng % work based on this in the coming weeks
B. 4 Rounds for time:
20 Calorie row
15 KB swings 53/35
10 Burpees
– rest 2 min bet rounds

BEACH WOD!!!!! Saturday, October 1st 8:30am

BEACH WOD!!!!! Saturday, October 1st  8:30am

By popular demand as always, we are having another Beach event. Please join us on Saturday, October 1st at the South end of Delray beach at 8:30am. We will set up shop just to the south of the volleyball courts.

Since its tough for us to transport large coolers with ice and water for everyone, we encourage you to please provide for yourself. A couple waters/gatorade and maybe some fruit or snack should generally do the trick. We just want to make sure you guys stay hydrated.

We will take care of the rest. Be ready for a good time! Although we won’t make you swim during the workout, prepare to be wet at some point. Wear a bathing suit!

Please don’t be late, as parking becomes an issue quickly. We will start promptly. (early is good)

Of course this means that there will not be class in the gym this day. (The gym will be closed)

alex-beach-pic

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Today’s WOD

  • WOD – Friday – 09/30/16
    September 29, 2016 by
    BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED) On a running clock: 0:00 – 5:00 Build to heavy snatch single* 5:00-14:00 (9 minute ladder) 3 Power snatch 95/65 3...
    Read more

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Phone: (561) 702-4844

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