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WOD – Friday – 02/13/15

WOD – Friday – 02/13/15

Boynton Squad Group Pic WZA

 

A) Snatch: 10 minutes to build to a moderate single

Do Not post load. Focus on form and speed under bar.

 

B) AMRAP 5:

  • 5 Snatch Grip Deadlifts 115/75
  • 5 hang snatch
  • 5 OHS (perform back squats if mobility does not permit)

*if major mobility issues, consider deadlift, hang clean, front squat instead.

 

Rest 5

 

C) 30-20-10

  • Wallball 20/14
  • pull-ups

Run 200m after each round (30 wallball, 30 pull-ups, run 200m)

Bootcamp WOD – 02/13/15

CHIPPER FRIDAY!! 

  • 250m Row
  • 3 Wall Climbs (Sub 6 WTF)
  • 6 K2E
  • 9 HR Push Ups
  • 12 Renegade Rows (35/25)
  • 15 DB Front Squats (same bell)
  • 18 DB PP (same bell)
  • 21 Box Jumps (24/20)
  •      400m Run
  • 21 Box Jumps (24/20)
  • 18 DB PP (same bell)
  • 15 DB Front Squats (same bell)
  • 12 Renegade Rows (35/25) 9 HR Push Ups
  • 6 K2E
  • 3 Wall Climbs (Sub 6 WTF) 250m Row

WOD – Thursday – 02/12/15

WOD – Thursday – 02/12/15

Alex & DJ Wodapalooza

 

A) Bench Press: 10-8-6-4-2-2. Increase load each set

 

B) EMOM 20:

  • Min 1: Row 150-200m
  • Min 2: 4-8 HSPU
  • Min 3: 10-12 TTB
  • Min 4:  6-8 DB Snatch

 

C) 3 Rounds For Time (FAST)

  • 14 KB Swings 53/35***
  • 7 Burpees

****Do NOT Drop the bell from overhead. (No Rep!)

Bootcamp WOD – Thursday – 02/12/15

6 min AMRAP: 

200m Run

10 Burpees

1 min Rest 

 

6 min AMRAP: 

200m Row

15 TTB

1 min Rest 

 

6 min AMRAP: 

200 Single Jumps

20 Air Squats

1 min Rest 

 

400m Run (For Time)

WOD – Wednesday – 02/11/15

WOD – Wednesday – 02/11/15

Camille High Five CF Games Champ

 

A) 3 Rounds NOT For Time:

  • 100m run
  • 8 front squats – empty bar (Don’t drop empty bar)
  • 8 push press
  • 1 Rope Climb

 

B) Find 2 Rm Thruster (from rack) – 10 Minutes.

 

C) For Time:

  • 20 Thrusters 95/65
  • 200m Run
  • 20 wallballs
  • 200m Run
  • 20 jumping squats
  • 200m Run
  • 20 Front Rack Alternating lunges 95/65
  • 200m run
  • 20 front squats 95/65
  • 200m run

Bootcamp WOD – Wednesday – 02/11/15

 

FOR TIME:

25 WBS (20/14)

100m Run

20 WBS (20/14)

200m Run

15 WBS

300m Run

10 WBS

400m Run

*BEGINNERS END HERE* ADVANCED: KEEP GOING…

10 WBS

300m Run

15 WBS

200m Run

20 WBS (20/14)

100m Run

25 WBS (20/14)

 

WOD – Tuesday – 02/10/15

WOD – Tuesday – 02/10/15

Angel Running - I Will.

 

A) 2 Rounds NOT for Time - Any Order

  • 10 Muscle clean 45/35. (NO rebend in knees)
  • 100m Sled Push or Pull
  • 10 hollow Rocks

 

B) Build to heavy single: Power Clean

Post load.  Share bar if possible

*New athletes perform 2 light power cleans On The Minute for 10 Minutes. No Post.

 

C) For reps: (12 Minute Time Cap)*

  • 15 Deadlifts 225/155
  • 20 Push-ups
  • 30 Double Unders (scale to 60 singles)
  • 800m Run
  •   Max power cleans in remaining time 135/95  (score will be total power cleans)

*Everybody needs to do power cleans. Scale accordingly….including the run

Boot Camp WOD – 2.9.2015

FOR TIME:
25 WBS (20/14)
100m Run
20 WBS (20/14)
200m Run
15 WBS
300m Run
10 WBS
400m Run 
*BEGINNERS END HERE*
ADVANCED: KEEP GOING…
10 WBS
300m Run
15 WBS
200m Run
20 WBS (20/14)
100m Run
25 WBS (20/14)

WOD – Monday – 02/09/15

WOD – Monday – 02/09/15

Alex Clean with tonge cult classic

 

A) EMOM 9:

  • Min 1: 20-30 Dubs
  • Min 2: 6-8 HSPU  OR 30 sec HS Hold. OR DB Press. Or 10m HS Walk.
  • Min 3: 8 Hawiian Squats - each leg (use a post)

 

B1) 5×3 Back Squats*

B2) 5×3 Box Jumps

Alternate between B1 and B2 for 5 sets. Increase weight on backquats each sets.

Increase height on box jumps if possible. Use plates to adjust height.

*start at about 60% and finish at about 85%

 

C) 3 Rounds For Time:

  • 21 Push-Press 95/65
  • 15 Pull-ups
  • 9 Burpees

Cash Out 400m Run

WOD – Friday – 02/06/15

WOD – Friday – 02/06/15

Girl Thruster - backside

 

BENCHMARK FRIDAY

A) 2 Rounds NOT For Time:

  • Inch Worms
  • 15 Air Squats (Hold last squat for 20 seconds at rock bottom)
  • 10 Empty Bar Push-Press

 

B) 5 Minutes mobility Coaches Choice

 

C) BENCHMARK FRIDAY………’KALSU’ (30 Min Time Cap)

  • 100 Thrusters For Time 135/95.  Perform 5 burpees at the top of every minute.

Scale as needed. The goal is to finish. Pace yourself. If you do an avg of 3.3 thrusters per round you will finish on time.

If you can do 4 thrusters per round (minute), you will finish in 25 minutes. 5 Thrusters = 20 minutes.

*Tip: don’t do thrusters until the last second. Stop short to give a rest for the burpees.

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