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Archive for the WOD Category

WOD – Monday – 01/04/16

WOD – Monday – 01/04/16

Back to the Grind!!!

A) FOR TIME:
30 thrusters; 115/75
30 burpee over bar
30 clean and jerk; 115/75
30 box jump overs; 24/20
B) 3 sets (done on your own)
30-60 seconds side plank; no rest between sides

WOD – Thursday – 12/31/15

WOD – Thursday – 12/31/15
For Time:
run 400m
21 back squats
21 pullups
15 front squats
15 pullups
9 OH squats
9 pullups
then.. on same clock
run 400m
21 deadlifts
21 HSPU
15 power cleans
15 HSPU
9 hang power cleans
9 HSPU
            All barbell movements done with same weight. RX= 135/95 RX+ = 155/105 and c2b

LAST CLASS today is 5PM. We are closed on New Years Day. HAPPY NEW YEAR!

WOD – Wednesday – 12/30/15

WOD – Wednesday – 12/30/15
A) Snatch w/ 3 second pause at knee.
Build to heavy single
B) 3 Sets:
Max-rep Unbroken seated DB Press. (use 15-25% of bodyweight)
    Rest 2 minutes between sets
C) 5 Sets: One set every 3 minutes.
run 200m
15 power clean + jerk; 95/65
      (Score fastes & slowest set)

THURSDAY last class is 5PM. Closed Friday

WOD – Tuesday – 12/29/15

WOD – Tuesday – 12/29/15
A) 4 Sets:
Bent over Double DB row. Torso as close to horizontal as possible (as if holding a barbell)
Db shrugs @ 1113 x 16-20 reps; use DBs heavoer than what was used in rows
     Grab a partner and alternate movements
B) 10 Rounds For Time:
10 burpee box jump overs; 24/20
10 kb swings; 53/35
      Rest 30 sec bet rounds

HOLIDAY SCHEDULE

WOD – Monday – 12/28/15

WOD – Monday – 12/28/15
For Time:
Row 2k
50 alt pistols (100 air squats)
30 power clean; 80% of 1rm
(Stagger starting time. Post time and load)

HOLIDAY SCHEDULE

WOD – 12/24/15 – Thursday – Merry Christmas Eve

WOD – 12/24/15 – Thursday – Merry Christmas Eve
AMRAP 18: (LADDER)
1 Squat Clean; 185/135
1 Box Jump 24/20
1 TTB
2..
2..
2..
3..
3..
3..
etc
– rest as needed
COOL DOWN: moderate 10-15 min bike/run/row

Last class is 5pm. We are closed Friday. Merry Christmas!!

WOD – Wednesday – 12/23/15

WOD – Wednesday – 12/23/15
A) Upper pulling practice/ strength building. Here are the rules….
If you canNOT peform ANY strict pullups, perform 3 sets of:
    A1. ring row x 6-10 reps @ (21×2)
    A2. powell raise x 8-10/arm @ (31×1)
If you can perform 2 or more strict pullups….
    Practice kipping – 5 mins
If you can 10+ UB kipping pulllups…..
    Practice butterfly pull-ups – 5 mins
If you can perform c2b……
    Practice muscle-ups – 5 mins
If you can do muscle-ups….
    Perform max reps of muscle-ups in 4 minutes
B) For Time:
15-10-5 -10-15
power snatch; 135/95
Burpee over bar

HOLIDAY SCHEDULE

WOD – Tuesday – 12/22/15

A. Back squat; 5, 5 (5)
Post heaviest set. Try to increase from last week
B) For Time:
150 wallballs 20/14*
*each break must run 200m with wallball in hand
Rest as needed (on your own)
C) 3 Sets for Time(s):
Row 350m
Rest as needed between sets…approx 2 mins. Record all 3 sets

HOLIDAY SCHEDULE

WOD – Monday – 12/21/15

WOD – Monday – 12/21/15
A) EMOM 14:
Min 1: Hang Snatch + Snatch. Start at 55% and build throughout. Does not have to be tng.
Min 2: 10 box jump overs
B) For Time:
21-15-9*
Clean and jerk (135/95, 155/115, 185/135)
Increase weight each round, even if scaling weight
*Run 200m after the 21 & 15 round

WOD – Friday – 12/18/15

WOD – Friday – 12/18/15
12 WODS OF CHRISTMAS
1 100m Run
2 Power snatch 135/95
3 HSPU (scale to 3 Hand release Push-ups)
4 Power cleans 135/95
5 TTB
6 OH Plate walking Lunge 45/25
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups
10 Wallballs 20/14
11 Burpee over barbell
12 Goblet Squats 53/35
Example of flow:
100m run.
2 power snatch, 100m run.
3 hspu, 2 power snatch, 100m run
4 power cleans, 3 hspu, 2 power snatch, 100m run
5 ttb, 4 power cleans, 3 hspu, 2 power snatch, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844