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Archive for the WOD Category

WOD – Tuesday – 09/27/16

A. 4 sets. Snatch x3 reps @75% of best. No TnG. Reset each rep
B. For Time:

row 500m

20 push press 75/55
20 SDLHP 75/55
20 box jump
20 SDLHP
20 push press
row 500m

WOD – Monday – 09/26/16

Reminder that next Saturday is a Beach WOD Day! The gym will be closed. CLICK HERE

For Time: (On a continuous clock)
10 Rounds
7 TTB
3 Power snatch 135/95
100m run
– rest exactly 2 min
3 Rounds
10 Thrusters 135/95
100m run
  *One score (including 2 min rest)

WOD – Friday – 09/23/16

A. 6 Sets:
8-10 Backsquats @3030 tempo, and at 30% of your 1rm Back squat.
– rest 30 sec bet sets
— Rest 5 min between sets 3 and 4
B. For Time:
50 Burpees
40 Calorie row
30 Deadlifts 225/155
400m Run

WOD – Thursday – 09/22/16

WOD – Thursday – 09/22/16

It’s Bring a Friend Thursday!

10 RFT
row 250m
100m farmers carry; 53/35
10 wallball shots

WOD – Wednesday – 09/21/16

Did you hear??? Bring a Friend Thursdays start this week!!! CLICK HERE

3 RFT
6 bear complex; 115/75
16 pullups
20 box jump overs 24/20″
RX+
3 RFT
6 unbroken bear complex; 135/95
6/4 muscle ups
20 box jump overs 24/20″
— RX+ variation complex must be unbroken; 10 burpees on the spot if you break

WOD – Tuesday – 09/20/16

Please note that we will be doing some construction at the gym starting Thursday. Please excuse the mess as we attempt to provide a better facility for you! Good things to come!

A. Hang power clean. Build to a heavy single
B. 3 RFT
21 DL 115/85
15 Front Squat
9 Thrusters
100 Double Unders /200 singles

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

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

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
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Today’s WOD

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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West Palm Beach, FL 33401
Phone: (561) 702-4844