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Archive for the WOD Category

WOD – Wednesday – 03/23/16

WOD – Wednesday – 03/23/16
Teams of 2:
AMRAP 20:
10 squat clean 185/125 (this should be ‘heavyish’ even if scaling)
20 pullups (RX+ do 8 muscle ups)
30 bar facinbg burpees
40 DB push press; 40/25
 – split reps up however you choose

WOD – Tuesday – 03/22/16

WOD – Tuesday – 03/22/16

How bout our team!!!! 11th place in the SE Region after week 4. And please give it up for our sister gym The CrossFit Squad for their 2nd place standing. We’ve got some fire breathers in this family of boxes!

AMRAP 15:
20 power snatch 75/55
10 burpees
20 abmat situps

WOD – Monday – 03/21/16

WOD – Monday – 03/21/16
A) 5 sets: 3 Clean and Jerks
Does not need to be TnG, but all 3 lifts must be done within :30 sec. Start at 70% and build
(Rest approx 90 Seconds between sets)
B) 4 RFT
10 front squat; 155/105
40 dubs
10 box jumps 24/20

WOD – Friday – 03/18/16

WOD – Friday – 03/18/16
Open WOD 16.4
AMRAP 13:
55 Deadlifts 225/155
55 Wallballs 20/14
55 Calorie Row
55 Hand Stand Push Ups (scale to HR Push-Ups)
        Scale accordingly to get throught the movements. Everybody should get to the last movement.

WOD – Thursday – 03/17/16

A) 3 Sets:
A1) 3 powell raise x 8-10 reps/arm
A2) ring row x 10-12 reps
A3) banded face pull x 20 reps (pull to forehead)
 B) AMRAP 18:
row 21 calories
15 abmat situps
9 HR pushups
1 rope climb

WOD – Wednesday – 03/16/16

WOD – Wednesday – 03/16/16
For Time:
15-12-9
power clean 115/75
burpees
– rest exactly 12 min; then repeat 1x
(post 2 scores)
Cool Down: 10-15 min bike or row – light

WOD – Tuesday – 03/15/16

WOD – Tuesday – 03/15/16
A. 6rm front squat, from the floor.
(First rep can be squat clean. Post heaviest successful Load)
B) 10 RFT: Teams of 2 (you go, I go) each partner does 5 rounds
20 wallballs 20/14
14 KB swings 53/35
run 100m

WOD – Monday – 03/14/16

WOD – Monday – 03/14/16
A) 4 RFT
10 pullups
10 s2o 135/95
10 box jumps; 24/20
– rest as needed
B) 5 Sets
HSPU x 6-12 reps*
*if unable to perform; hold a handstand for 30-60 sec; if unable to perform a HS hold strict DB press x 8-10 reps

WOD – Friday – 03/11/16

WOD – Friday – 03/11/16
A) Power Snatch
10 Minutes to build to a moderate single
B) 3 Rounds NOT For Time:
4 Power snatch 75/55
4 Pull-ups (or 1-2 Bar Muscle-ups)
C) AMRAP 7: (16.3)
10 Power Snatch 75/55
7 Pull-ups
RX+ and Open athletes do 3 Bar Muscle-UPs

WOD – Thursday – 03/10/16

3 Sets:
A1) 3 powell raise x 8-10 reps/arm
A2) ring row x 10-12 reps
A3) banded face pull x 20 reps (pull to forehead)
B) 2 round for time;
row 1k
run 800m
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Today’s WOD

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Delray Beach, FL 33445
Phone: (561) 702-4844

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Boynton Beach, FL 33426
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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844