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Archive for the WOD Category

WOD – Thursday – 10/20/16

friends-dont-let-friends
BRING A FRIEND THURSDAY!
For Time:
1,500m Row
800m Run
1.5 Mile Assault Bike
– rest exactly 10 min
1.5 Mile Assault Bike
800m Run
1,500m Row

WOD – Wednesday – 10/19/16

crush-games-group-pic
A. Front Squats. 4 Sets x 5 Reps @20×1.
Rest 2-3 mins. between sets
B. AMRAP 15:
5 Clean and Jerk 155/105 (RX+185/125)
10 TTB
– rest 30 sec bet rounds

WOD – Tuesday – 10/18/16

A. HSPU Practice:
*Those that have HSPU of any variation; complete 5 sets of 5 reps; scale up or down in order to make the 5 challenging.
**Those without HSPU will practice HS hold OR 4×6-8 strict press w/ dumbells
B. 3 Rounds For Time:
Row 1k
80 Double Unders ( scale to160 singles)
40 Abmat situps
20 Deadlifts 115/75
– rest 4 min bet sets

WOD – Monday – 10/17/16

sarah-crush-games

Congrats to all those that competed at Crush Games this weekend. Picture and stats to come

A. Font Squat: 3@80%, 2@85%, 1@90%
-not maxing out, just a heavy single
For time:
12 calorie assault bike
15 squat clean thruster 135/95
18 burpees
50 dubs (scale to 100 single)
18 burpees
15 squat clean thruster
12 calorie assault bike

WOD – Friday – 10/14/16

FOR TIME:
30 Pullups
400m Run
15 Squat Cleans (135/95)
500m Row
15 Squat Clean
400m Run
30 Pullups

WOD – Thursday – 10/13/16

friends-image
BRING A FRIEND DAY
 

3 RFT:

run 800m
30 abmat situps
2 rope climbs/4 planks
– rest 2 min bet rounds

WOD – Wednesday – 10/12/16

hero-bash-image_2

CLICK HERE to register for West Palm Beach Hero Bash at The CrossFit Squad on Saturday, November 12th!

A. Front squat: 5-3-2 5-3-2. (2nd wave should be heavier than first)
B) 3 RFT
Run 100m
15 KB swings; 53/35
50 Dubs
15 Burpees

 

WOD – Tuesday – 10/11/16

george-and-alex_city-place

Congrats to George Wisdom for his 1st place finish at his 1st lifting meet!!

 

2 Sets for Time(s):

Row 1k
50 Wallballs 20/14
25 Power cleans 135/95 (MUST BE DONE IN TNG SETS OF 5)
– rest 4 min bet sets

WOD – Monday – 10/10/16

ian-is-back
A. 5 sets. One set every 2:30 on the clock
Thruster x 8 reps*
*start light to moderate and build
(advanced guys/girls should start at 135/95)
B. 3 RFT
Run 400m
15 Burpee over the bar
9 Power snatch 135/95
    Cash out with 500m Row

WOD – Wednesday – 10/05/16

The gym will be closed tomorrow (Thursday) in prep for the Hurricane

For Time:
20-15-10-5
Backsquat 135/95 (RX+185/125)
Calorie row
   immediately into…
10x50m shuttle runs
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