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WOD – Monday – 12/26/16

NOTE: Classes start at 9am and resume normal schedule for remainder of day.

A. Backsquat
8 reps @ 70%, 8 reps @ 75%, 8 reps @ 78%
B. 4 RFT
21 Wallballs 20/14
18 Hang power snatch 75/55
15 Burpee over Bar
12 c2b Pullups

Bootcamp – Monday – 12/26/16

A. AMRAP 8:
10 DB Snatch 40/25
25 Double Unders (scale to 50 Singles)
10 HR Push-ups
B) AMRAP 8:
10 TTB
10 KB Swings 53/35 (Russian)
100m Sprint
C) AMRAP 8:
250m Row
10 Burpees
20 Single Arm OH DB Walking lunges (10 right / 10 left) 40/25
Rest 4 Minutes between AMRAPS

WOD – Saturday – 12/24/16 (class times 9&10am)

santa_crossfit

’12 WODS OF CHRISTMAS’ !!

Teams of Two:

1 100m run

2 Wall Walks

3 Thrusters

4 Front squats

5 Bar hop Burpees

6 S2OH

7 Power Cleans

8 Pull ups

9  WBS

10 KBS

11 Goblet Squats

12 Deadlift

“and a partridge in a pair tree”. Coach will explain the workout.

RX 95/65, 20/14, 53/35

RX+ 115/75

CLICK HERE for the holiday Schedule.

Bootcamp – Friday – 12/23/16

CLICK HERE for the Holiday Schedule

CHIPPER FRIDAY!!
1000m Row
30 Box Jumps (20″ everybody)
25 Burpees
20 Pull ups
15 HR push ups
10 V-Ups
1000m Run
*Switch the order of the Row and Run to accomodate rowers if needed
Cookie: Team, Giant Tire Flips – 15-20 flips
(2-3 PERSON TEAMS)

WOD – Friday – 12/23/16

CLICK HERE for the Holiday Schedule

FOR TIME:
400m run
25 TTB
400m Run
15 Front squats 155/105
400m Run
5 Rope climbs (scale to 10 planks)
400m Run
15 Front squats 155/105
400m Run
25 TTB

Bootcamp – Thursday – 12/22/16

CLICK HERE for Holiday Schedule

BRING A FRIEND THURSDAY
A) 3 rounds (NFT)
6 KBS (Russian) 35/25
6 HR push ups
6 alt. Turkish Getups
20m bear crawl
B) 4 RFT:
400m sandbag run (Sub a 600m Row if raining)
30 KBS (American) 53/35
20 Air Squats

WOD – Thursday – 12/22/16

CLICK HERE for Holiday Schedule

A. EMOM 12: (alt)
100M Run
6-8 HSPU
B. 5 Sets:
Assault Bike 1 min for Calories. Rest 2 min bet sets
— score will be highest AND lowest scores

CHRISTMAS / NEW YEARS’ SCHEDULE

holiday-schedule

Sunday, Christmas Day: Closed

Monday, 12/26: 5am, 6am & 7am canceled. Regular schedule starting at 9am.

 

Sunday, New Year’s Day: Closed

Monday, 01/02/17: 5am, 6am & 7am canceled. Regular schedule starting at 9am.

WOD – Wednesday – 12/21/16

blacksheep-throwdown-podium
A. FRONT SQUATS: (Look to increase load from last week. Last week of this!)
15-12-9. One UNBROKEN set every 2:00 (From Floor)
Athletes will choose 1 weight and keep that weight through the 3 sets.
B. For Time:
20 Thrusters 75/55
18 Pull-ups
16 Burpees
32 Calorie Row
16 Burpees
18 Pull-ups
20 Thrusters 75/55

Bootcamp – Wedensday – 12/21/16

AMRAP 20:
12 Abmat situps with medball overhead
10 Alt DB Snatch (40/25)
8 Pull Ups
200m Run
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Today’s WOD

  • WOD – Monday – 01/16/17
    January 15, 2017 by
    Happy Martin Luther King Day   For Time: Row 1k 25 Thrusters 95/65 25 Pull-ups Assault Bike 30/20 calories 15 Thrusters 95/65 15 Pull-ups Run 400m 10 Thrusters 95/65 10...
    Read more

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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