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Archive for the Blog Category

WOD – CrossFit – Friday – 04/14/17

A. Backsquat:
5, 3, 1, 1, 1. Build from 77%. Post today’s heavy single.
(only 3 attempts at heavy single allowed)
B. 4 RFT
Run 400m
12 TTB
21 Deadlifts 135/95

Bootcamp – Friday – 04/14/17

7 Rounds For Time: (25 Minute Cap)
7 Toes To Bar
8 Box Jump Overs 24/20
9 SHDP’s 53/35
100m Plate Carry 45/25#
     Cash out with 50/40 Calorie Row

WOD – CrossFit – Thursday – 04/13/17

3 Rounds For Max Reps:
2 Min. Bike for calories
   – 2 min rest
2 Min. Burpee-Over-Bar
   – 2 min rest
2 Min. Hang Power Snatch 75/55
   – rest 2 min
        (Keep track of reps/calories. You’ll have 1 score at the end)

Bootcamp – Thursday – 04/13/17

For Time:
1 Mile Run (buy in)
then, 10 Rounds of:
5 Pull-ups
6 Goblet Squats (53/35)
7 burpees
      (use poker chips as round counters)

WOD – CrossFit – Wednesday – 04/12/17

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A. 7 Sets:

3 Hang Power Cleans. Begin at 55% of 1rm and build.
B. AMRAP 14:
2-4-6-8-10-12 etc..
Clean and jerk 135/95 (RX+ 185/135)
**30 dubs/60 singles after each round

Bootcamp – Wednesday – 04/12/17

A. 3 Sets NOT For Time:
10 cossack squats (each leg)
12 Abmat back extensions
10 Banded face pulls
8 Tempo ring rows (2 sec up, 1 sec pause at chest, 2 sec descend) (2021)
Cossack Squats
B. AMRAP 15:
12 Box Jumps 24/20
12 HR Push-ups
200m Run

WOD – CrossFit – Tuesday – 04/11/17

A. 5 Sets: 2 mins each. 1 min of rest between sets.
Run 100m
10 box jump overs
– max Wallballs (20/14) in remaining time
— score is accumulated wallball reps over 5 sets
– rest as needed
B. Complete 4 unbroken sets: (Not for time)
10 Dumbell hang power cleans
10 Dumbell thrusters

Bootcamp – Tuesday – 04/11/17

A. Not For Time: (any order)
1,000m Row
50 Walking Lunges
5 Wall Climbs or 10 Walk The Floors
B. 40-30-20
Wallballs 20/14
KB Swings – Russian Swing 53/35
Abmat Sit-ups

WOD – CrossFit – Monday – 04/10/17

A. 4 Sets. Choose one.
Ring rows x 12-14 reps. make more challenging by having rings @ sternum height + feet on a box
Strict pull-ups x 3-6 reps. Change grip style every set
Weighted pull-ups x 2.2 rest 10 sec btwn doubles (2, rest 10, 2. Rest 60 seconds, repeat 3 x)
      Rest 60 seconds between sets.
B. 4 RFT: (20 min time cap)
20 Burpees
20 SDLHP 75/55
20/15 Calorie bike

Bootcamp – Monday – 04/10/17

A) 3 Sets, NOT For Time:
6 Single leg DLs (each leg) with KB opposite hand. Slow and controlled tempo.
8 Hollow rocks
15 seconds: Arch-body hold
B) For Time:
400m Run
30 Burpees Over Abmat
20 DB Thrusters
    Post Time and load used
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Today’s WOD

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West Palm Beach, FL 33401
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