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Archive for the WOD Category

WOD – Monday – 05/30/16

WOD – Monday – 05/30/16

Class time 9am & 10 am. (CrossFit & Bootcamp members)

Murph ….. or Partner Murph. (Split the reps)

1 Mile Run

100 pullups

200 push-ups

300 Air Squats

1 Mile Run

HAPPY MEMORIAL DAY!!!!

WOD – Friday – 05/27/16

3 Rounds For Time:
20 Burpee box jumps 24/20
20 STO 135/95
20 SDLHP 70/53

CLICK HERE for Memorial Day hours and WOD

WOD – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Row 20 calories
25 Russian KB siwngs; 53/35
Run 400m
****Score will be your fastest and slowest round. You’ll need to keep track.

WOD – Wednesday – 05/25/16

WOD – Wednesday – 05/25/16
A) AMRAP 6:
100m Run
10 TTB
5 Hang power clean 155/105
5 Hang squat clean 155/105
– rest 3 min
B) AMRAP 6:
100m Run
10 Pullups
10 Hang power clean 155/105
– rest 3 min
C) AMRAP 6:
100m Run
10 dubs
10 Hang squat clean 155/105

WOD – Tuesday – 05/24/16

WOD – Tuesday – 05/24/16
4 Sets, Rotate between A1 & A2
A1. Bench press x 8 reps. Rest 1-2 min
A2. Bent over barbell row @1113, 8-10 reps. Rest 1-2 min
B) For Time:
21-15-9
Deadlift 185/115 (RX+ do 225/155)
Burpee Over Bar

!!!Congrats to Team CrossFit Boynton Beach for their outstanding performance at the Regional CrossFit Games

WOD – Monday – 05/23/16

A) EMOM 10:
3 Snatch. Not Tng, but right back on the bar. Look to build from last week
B) For Time: (18 minute time cap)
row 500m
50 wallball 20/14
20 clean and jerk 135/95
50 wallball
row 500m

WOD – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
Unbroken thrusters; 95/65*
50m run after each set
*10 burpee penlty for each drop (scale accordingly)
Cool Down: Row 1,600m @easy pace

WOD – Thursday – 05/19/16

2 RFT
run 800m
run 400m w/ a sandbag
run 200m w/ a medball; 20/14
100m farmers carry; 53/35

WOD – Wednesday – 05/18/16

A. 3 Sets:
10-12 Bent-over barbell rows @1113 tempo
B) On a running clock..
B1) 3 Rounds For Time of:
9 TTB
15 DL 155/105
9 HSPU
@12:00 minutes: B2) For Time:
50 burpees
50 abmat situps
50 calorie row
 **Score B1 & B2 separately
(If B1 is not finished in 12 minutes, then the score would be number of reps completed.)

WOD – Tuesday – 05/17/16

5 Sets: Rotate between A1 & A2
A1. Backsquat x3 reps; 80-85%; should be continuing to build load from last Tuesday; rest 1 min
A2. Box jump x3 reps; should be high, but NOT MAXIMAL; rest 2 min
          Do Not post results
B) 5 RFT: (24 Minute Time Cap)
200m Row
100m Run
5 TnG squat cleans; 135/95*
    *Scale weight accordingly to allow 5 touch-n-go squat cleans
           – rest 2 min bet rounds
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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
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