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Archive for the WOD Category

WOD – Thursday – 04/10/14

WOD – Thursday – 04/10/14

  Endurance Day Thursday!   A) 1 Mile Run for time   Rest 6 minutes   B) 1,600m row for time   Rest 8 minutes   C) 1 Mile Run for time   * The rest will be self timed and independent to each. You will score […]

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WOD – Wednesday – 04/09/14

WOD – Wednesday – 04/09/14

  A) Get Strong Time. Push Press: 5-5-5-5-5 (Build to a 5rm) B) For Time: 5 Wall Climb (Scale to 10 wtf’s) 10 Ring dips 20 Double Unders (scale to 40 singles) 30 Push-ups (hand release) 60 Squats 30 Push-ups (hand release) 20 Double Unders (scale to 40 singles) 10 […]

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WOD – Tuesday – 04/08/14

WOD – Tuesday – 04/08/14

  A) EMOM 10  - 2 Muscle ups, or 4 C2B, or 6 pullups, or 8 ring rows  - 100m run     (stay on the clock…scale as needed to not fall behind) B) AMRAP 3:  - 5 power snatch 95/65  - 10 lateral bar hops    rest […]

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WOD – Monday – 04/07/14

WOD – Monday – 04/07/14

  A. Front squat; 4×7 @ 75% B) For Time:  - 10 S2O 155/105  - 20 Hang cleans 155/105  - 40 Burpees  - 20 Hang cleans  - 10 S2O

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WOD – Friday – 04/04/14

WOD – Friday – 04/04/14

  A) Deadlift  5-4-3 (75%-80%-85%) Do not max out and do not post load on white board. B) AMRAP 3:  - hang power clean and push jerk 105/155      REST 1 MINUTE C) AMRAP 3:  - burpee box jumps 24/20      REST 1 MINUTE D) 400m Run […]

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WOD – Thursday – 04/03/14

WOD – Thursday – 04/03/14

    A) For Time  - 2k row  - 20 burpees Rest as needed B) For Time:  - 75 wallball 20/14  - 35 SDHP 53/35  - 75 wallball 20/14*Athletes can start at either A or B to accommodate rowers. Or stagger start times as needed.  

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WOD – Wednesday – 04/02/14

WOD – Wednesday – 04/02/14

  A) AMRAP 10:  - 800m run (Buy In) then,  - 10 power cleans 75/53  - 10 thrusters 75/53  - 10 box jumps 24/20 Rest 10 minutes B) Repeat Score A & B separately

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WOD – Tuesday – 04/01/14

WOD – Tuesday – 04/01/14

  A) For Time: 1,000 Wallballs 20/14     B) 25 Rounds of April Fools, lets start over.   A) EMOM 14 (Alternating)  - 3 Power snatch 70-75%  - 6-8 HSPU B) AMRAP 6:  - 20 burpees  - 40 Double unders (Scale to 80 singles)  - 20 […]

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WOD – Monday – 03/31/14

WOD – Monday – 03/31/14

A. Front squat; 3×9 @ 70% B) 3 Rounds For Time:  - 20 KB Swings 53/35  - 15 pullups  - 10 S2O 135/95

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WOD – Friday – 03/28/14

WOD – Friday – 03/28/14

Yes I’m aware that we just did a butt load of burpees and thrusters on Wednesday, but that was just prep for this WOD. In the spirit of the Games, we will perform the WOD for the final week of the Open….14.5

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Today’s WOD

Delray Beach Location

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Delray Beach, FL 33445
Phone: (561) 276-3699

Boynton Beach Location

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

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