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Archive for the WOD Category

WOD – Friday – 07/11/14

WOD – Friday – 07/11/14

  MAX OUT FRIDAY A) CLEAN & JERK!!!!! Take 20 minutes to find max load       (Post Load)   B) AMRAP 8: 5 squat cleans @60% of max weight above 15 push-ups 30 Double Unders (scale to 75 singles) REMINDER, Gymnastics with Mayra will be […]

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WOD – Thursday – 07/09/14

WOD – Thursday – 07/09/14

Ryan Sunshine   ENDURANCE DAY THURSDAY.   Really wanted to make today a track day, but the weather will just not allow with 70% chance of rain. Next week you all are doomed… weather permitting  :)   A) AMRAP 5 Row for Calories (sorry)   B) AMRAP […]

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WOD – Wednesday – 07/09/14

WOD – Wednesday – 07/09/14

  A) Push Press   5-5-5-5-5. Find 5 rep-max in 5 sets   B) 21-15-9 Push Jerks 135/95 box jump overs 24/20 pullups

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WOD – Tuesday – 07/08/14

WOD – Tuesday – 07/08/14

  4 Rounds For Time: 20 hang snatch 75/55 25 Burpees over bar 30 KB Swings 53/35 REST 3 MINUTES BETWEEN ROUNDS (self time)

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WOD – Monday – 07/07/14

WOD – Monday – 07/07/14

  A) 5 Minutes of Double under practice. Make the attempt.   B) Thruster: Find 2 RM from Rack – 12 Minute Cap   C) AMRAP 10 7 thrusters 95/65* 7 TTB 20 Alt. Jumping Lunges 200m run * your WOD weight should not exceed 65% of […]

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WOD – Friday – 4th of July

WOD – Friday – 4th of July

  Chipper (CrossFit & Bootcamp) 1 mile run 50 KB Swings 53/35, 35/25 (CF, BC) RX+ do 70/53 40 OH Plate walking Lunges 45/35, 25/10 30 Plate Burpees (jump onto a bumper plate) 20 pullups RX+ do C2B 10 TTB5 Wallclimbs (scale to wtf) 400m run Reminder […]

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WOD – Thursday – 07/03/14

WOD – Thursday – 07/03/14

  Endurance Day Thursday!!!   A) AMRAP 5: 200m row 10 burpees B) AMRAP 5: 5 HSPU 10 box Jumps 24/20 – Games std. C) AMRAP 5: 10 Knees to elbows 30 Double unders (scale to 75 singles) D) AMRAP 5: 5 Man Makers 40/25 (give or […]

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WOD – Wednesday – 07/02/14

WOD – Wednesday – 07/02/14

  A) 10 Minutes of Muscle up -OR- Handstand practice   B) 4 Rounds for Time: 5 Clean & Jerks 205/135 2 MU (scale to 6 dips) 20 wallballs 20/14   Have you registered for the 6 Week Strength Gains Challenge  yet? Click the link to view details […]

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WOD – Tuesday – 07/01/14

WOD – Tuesday – 07/01/14

  A) 15 minutes to establish a max weight for the following complex: Snatch from the hip (not mid thigh )Snatch from the knee Snatch from below the knee (just off ground) (bar does not touch ground during complex. Power or full is ok. Full is better […]

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WOD – Monday – 06/30/14

WOD – Monday – 06/30/14

These 6 competed at Bacon Beat Down in Daytona. The guys as Team Squad and the girls as Team Boynton. The each annihilated the competition. Together they are unstoppable. We are very proud. We truly have the best coaches and athletes!   A) 5 Minutes of Double under […]

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