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Archive for the WOD Category

WOD – Friday – 11/25/16

thanksgiving-fat-guy

Class times will be at 9am & 10am only.

A. Snatch-Grip DL x3 reps + Hang Snatch x2 reps + Snatch.
(You can drop after 2nd Hang Snatch)
B. AMRAP 12:
40 Double Unders (100 Singles)
20 Wallballs 20/14
10 Deadlifts 225/155

Happy Thanksgiving!

thanksgiving-turkey-weightlifter

We are closed for Thanksgiving, and will have limited schedule on Friday…

Friday class times are:

9&10am CF

11am BC

WOD – Wednesday – 11/23/16

Please note that we will be closed Thursday, and will have class at 9&10am on Friday.

HOLIDAY SCHEDULE

AMRAP 16:
10 Calorie Assault Bike
10 HSPU/ WTF
10 Box jump overs 24/20
10 Squat cleans 185/115

WOD – Tuesday – 11/22/16

4 Sets:
A1. Push press x3-5 reps.
A2. Supinated grip strict pullup x3-6 reps. (bands ok for scaling)
Rest 1 minute between movements.
B. For Time:
27-21-15-9-3
Burpees
Toes To Bar

WOD – Monday – 11/21/16

HOLIDAY SCHEDULE

A. Backsquat. Build to a heavy single.
Then, perform 2 sets of 4 reps @ 80% of todays max.
(If you’ve never performed a max backsquat, be sure to take note of today’s number.)
B. 10 RFT
7 SDLHP 95/65
7 Front squats
7 Shoulder To Overhead

WOD – Friday – 11/18/16

cfbb-logo-1-flag
A. Squat Clean Thruster. Build to tough set of 3. TnG
B. 8 Minute Ladder:
2 Squat Clean Thruster 95/65
2 Pull-ups
4 Squat Clean Thruster 95/65
4 Pull-ups
6..
6..
etc…
RX+ do c2b and 135/95

WOD – Thursday – 11/17/16

bring-a-friend-day-image-3
Bring A Friend Thursday
3 Rounds For Time:
Run 400m with sandbag
20 Walking lunges w/ sandbag
Row 1k
3 Rope climbs/ 6 planks
Assault Bike .5 Miles

WOD – Wednesday – 11/16/16

sam-and-new-plates
A. Front squat. Build to a tough single in 12 min.
B. AMRAP 20:
20 Front Squats 95/65
20 Bar Facing Burpees
20 Wallballs 20/14
20 Abmat Situps

WOD – Tuesday – 11/15/16

sara-sigundsdottir-oh
4 Sets:
A1. 5-7 Push Press. Rest 1 min
A2. 3-6 Strict Pull-ups -OR- 8 -12 Ring-Rows. Rest 1 min
B. AMRAP 12:
Buy in: 100 Dubs/200 Singles. Then, with remaining time:
– 20 DL 135/95  (RX+ 155/105)
– 15 Hang Power Cleans
– 10 S2O

WOD – Monday – 11/14/16

aron-sam-rudy
A. Snatch. Build to a tough single in 12 min.
—Newbies do 3 light snatch On The Minute, for 12 Minutes
B. 3 RFT:
Row 500m
15 Thrusters 95/65
20 Burpee Box Jump Overs 24/20
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
    Read more

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

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