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CrossFit – WOD – Monday – 03/13/17

For time, on a 25:00 clock:
3 Rounds of:
30 Dubs
15 Hang power cleans 75/55
3 Rounds of:
30 Dubs
15 Hang power cleans 95/65
3 Rounds of:
30 Dubs
15 Hang power cleans 135/95
  *with remaining time; build to a 3RM front squat; from the floor
  ** Today’s score should include a ‘Time’ AND  ‘Load’ for 3rm

Bootcamp – Monday – 03/13/17

For Time:
5 rounds of:
10 Sumo DL 70/53
10 wallballs 24/20
(immediatley into)
5 rounds of:
10 KB Swings 53/35
Run 100m
(immediatley into)
Row 1k

WOD – CrossFit – Friday – 03/10/17

Below is The CrossFit Games Open Series, workout 17.3.

This will be the RX+ Version of the workout. See below for the RX Version.

RX+ do: (advanced athletes only)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

RX Do: AMRAP 16:

3 rounds of:
6  pull-ups
6 Power snatches, 85/55 lb.
Then, 3 rounds of:
7 pull-ups
5 Power snatches, 115/75 lb.
Then, complete 3 rounds of:
8  pull-ups
4 Power snatches, 135/95 lb.
Then, complete 3 rounds of:
9 pull-ups
3 Power snatches, 155/105 lb.
*Then, complete 3 rounds of:
10 pull-ups
2 Power snatches, 185/125 lb.
Then, complete 3 rounds of:
11  pull-ups
1 Power snatch 205/155 lb.

Bootcamp – Friday – 03/10/17

!!!Reminder that the last Bootcamp class on Friday is 5pm until March 31st.!!! It will resume to the normal 6pm time slot on March 31st.

4 Rounds For TIme:
15 KB Swings 53/35 – Russian
12 Goblet Squats 53/35
21 bicycle Crunches (lay on back, touch opposite knee to elbow)
400m Run
      Cash out with 40/30 Calorie Bike

Bootcamp – Thursday – 03/09/17

BRING A FRIEND THURSDAY!

A. EMOM 24:
Min 1: Run 100m + 3 Burpees
Min 2: 10 DB Snatch
Min 3: 10-12 Wallballs
Min 4: 8-10 Knees To Elbows
    Goal is to stay on the clock
B. For Time:
Row 1,000m

WOD – Thursday – 03/09/17

BRING A FRIEND THURSDAY!

For Time:
75/60 Calorie Bike
150 Dubs / 300 singles
75/60 Calorie row
150 Dubs / 300 singles
75/60 Calorie Bike

WOD – Wednesday – 03/08/17

A. EMOM 10: (all in same minute, not alternating)
4 power snatch 95/65 (competitors do 135/95)
6 Bar-facing burpees
B. AMRAP 6:
3-6-9-12 etc
Backsquat 135/95 (RX+ OHS)
Box Jumps 24/20
 – rest 3 min
C. AMRAP 6:
3-6-9-12-15 etc…
Power snatch 115/75
** 12 abmat situps after each round

Bootcamp – Wednesday – 03/08/17

A. 3 rounds NFT:
25′ bear crawl
4 Inchworms
4 Ring rows
4 Air squats
B. For Time:
1 Mile run (scale to 800m run or 1600m row)
30 Pull-ups (scale to jumping pull ups or ring rows)
30 Air squats
30 Abmat sit-ups
30 Push-ups

CrossFit – WOD – Tuesday – 03/07/17

A. 5 Sets: (1 min on, 1 min off)
Max-rep ( RX = wallclimbs, RX+ = HSPU*, Scaled = HR pushup)
*If you chose HSPU, it needs to be done to standard. You may not ‘scale’ the movement.
B. For Time: (12 min time cap)
3 Rounds of:
3 Power clean 135/95
3 Front squat
3 Push jerk
3 Rounds of:
3 Power clean 155/105
3 Front squat
3 Push jerk
3 Rounds of:
3 Power clean 185/125
3 Front squat
3 Push jerk

Bootcamp – Tuesday – 03/07/17

A. Single Arm DB Press
5 sets x 5 reps per side. Rest 1 minute (appox) between sets
     Add weight each set if able. Keep core tight and rib cage down.
          DB faces forward as if you were holding a barbell
B. 5 Rounds For Time:
12 KB Swings 53/35
12 Box Jumps 24/20
     Cash out with 400m Run (same clock)
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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