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Archive for the WOD Category

WOD – Monday (Labor Day) 09/01/14

WOD – Monday (Labor Day) 09/01/14

Classes times are as follows: 8am bootcamp 9am & 10am CrossFit   3 Rounds For Time: 15 pull-ups 20 Burpees 15 Sumo Deadlift High Pulls 53/35 400m Run   *RX+ do C2b and 70/53 on High pulls   ** A barbell can be used for High Pulls […]

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WOD – Friday – 08/29/14

WOD – Friday – 08/29/14

Monday Labor Day Hours: 9 & 10.  (Bootcamp at 8am)   A) Build to max weighted pullup in 10 mins.    if you can not do a strict pullup; EMOM 10 of 5-7 ring rows (slowly)     B) 5 RFT: 5 Power Snatch 135/95 7 HSPU […]

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WOD – Thursday – 08/28/14

WOD – Thursday – 08/28/14

  A) Overhead Squad (OHS)  5 sets of 3 reps with 3 second pause at bottom.        stay within comfort zone. Do not post load   B) 4 RFT: 400m Run 20 Abmat Sit-ups 50 Double Unders (scale to 100 singles or 30 failed double under attempts) […]

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WOD – Wednesday – 08/27/14

WOD – Wednesday – 08/27/14

A) Shoulder Press: Build to Max Load, then 2 sets of 5 reps @ 75-80%    (no dip-drive. Resist the temptation to push press)     B) ‘Jackie’   (For Time): – Row 1,000 Meters – 50 Thrusters 45/35 – 30 Pull-ups

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WOD – Tuesday – 08/26/14

WOD – Tuesday – 08/26/14

A) Find 1 rep-max power clean in exactly 12 minutes  (coaches set timer. Record loads) REST exactly 2 minutes B) AMRAP 8: Max Rep Power Cleans @ 90% of 1RM from Part A C) Cool down with 6-8 Minutes of light rowing or Airdyne + stretch

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WOD – Monday – 08/25/14

WOD – Monday – 08/25/14

A) Back Squats: Build to heavy set of 3 reps. (15 Min time cap)   B) 6 Rounds For Time, or 25 Min AMRAP: Run 400m 10 Burpees 10 KB Swings 53/35 (If you hit 6 rounds, stop and record time. otherwise get as far as you […]

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WOD – Friday – 08/22/14

WOD – Friday – 08/22/14

  A) Front Squat: 10 minutes to build to a heavy triple. (not necessarily a 3rm)     B) For Time: 5 Front Squats 185/135 1 Rope Climb (scale to 1 descending/ascending plank) 200m Run 4 Front Squats 185/135 1 Rope Climb 200m Run 3 Front Squats […]

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WOD – Thursday – 08/21/14

WOD – Thursday – 08/21/14

Something different for today. Today you have options based on your current skill level. Too many are not comfortable in the overhead squat position. Today is designed to give you time to get some practice without the stress of the WOD. Your practice will differ depending on […]

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WOD – Wednesday – 08/20/14

WOD – Wednesday – 08/20/14

  A) 15 min to build to a max load in the following complex: 2 clean + 2 front squat + 2 jerk *cleans are full squat **bar can be dropped in between cleans, but right back on it. B) AMRAP 12: 5 Power cleans 155/105 10 […]

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WOD – TUESDAY – 08/19/14

WOD – TUESDAY – 08/19/14

This is was published on the Main CrossFit FB page yesterday…   A) 4 Rounds For Time (Incl rest breaks) run 400m 20 HR pushups 20 wall ball 20 burpee box jumps 24/20 Rest EXACTLY 3 min between each round (self time)

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Today’s WOD

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West Palm Beach, FL 33401
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