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Archive for the WOD Category

WOD – Wednesday – 08/12/15

WOD – Wednesday – 08/12/15
4 ROUNDS FOR TIME: (42 minute time cap)
22 HR pushups
run 200m with med ball 20/14
16 alt DB snatch 40/25
run 200m with med bal;
10 s2o 95/65
run 200m with med ball
          – rest 4 min bet each set

WOD – Tuesday – 08/11/15

WOD – Tuesday – 08/11/15
A) Push Press:
5-4-3-2-1. Increasing. Make each set Heavy.
B) 2 Sets For Time:
15-12-9
KB swings 53/35
Pull-ups
Box jumps 24/20
     – REST 4 min bet sets
C) AMRAP 5: SDLHP 75/55
– emom including 0:00 do 4 burpees

WOD – Monday – 08/10/15

WOD – Monday – 08/10/15
A) Back Squat:
10, 8, 6 – 10, 8, 6 Building through the sets
(start at at least 50%)
 
B) AMRAP 12:
8 power cleans 155/115
15 wallballs 20/14

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

We are at the Beach!!!! 8AM at the south end of Delray by the Volleyball courts.

The box will be closed. See you there!

WOD – Friday – 08/07/15

WOD – Friday – 08/07/15
A) Snatch Complex:
Snatch DL + High Hang Snatch + Full Snatch
Build to moderate Single
B) High Hang Snatch Pull – 5 x 3
Use same ‘Moderate single’ weight as above for all 5 Sets.
C) For Time:
30 Thrusters 115/75
every time you drop the bar perform 10 Deadlifts
40 Hang Power Cleans 95/65
every time you drop the bar perform 10 jumping air squats
50 SDHP 75/55
every time you drop the bar, run 100m with med ball

Register for Boynton Beach Lift Off

WOD – Thursday – 08/06/15

WOD – Thursday – 08/06/15
A) 3 Rounds NOT For Time:
1-2 Muscle-ups OR 3-4 Strict Pull-ups OR 5-7 Kipping OR 10-12 Ring Rows
3 Box Jumps to HIGH Box
400m Run – easy pace
100m Sled Push – walk it out….keep moving
 
B) 800m Run For Time
 
REST 8-12 Minutes
 
C) 2k Row For Time

WOD – Wednesday – 08/05/15

WOD – Wednesday – 08/05/15
4 Rounds For Time including rest – 42 Minute Cap
15 Power Snatch 75/55
200m Run
15 Wallball 20/14
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

Boynton Beach Lift Off 

 

WOD – Tuesday – 08/04/15

WOD – Tuesday – 08/04/15
A) DB Row on a bench.
4 Sets of 10/each arm. – 2 second pause at the top.
*This upper body pulling ‘accessory’ exercise will help develope strength for those that do NOT
yet have pull-ups, and continue to build strength for those that DO.
B) 200m Farmer Carry. Go heavy, but limit to 2 drops
C) 4 Rounds For Time:
5 Wall Climbs (scale to 10 wtf’s)
10 Box Jumps 24/20 – step down
15 DB push press 40/25 – Use bar if not enough DB’s 95/65
30 Double Unders – (scale to 60 singles)

Register here for the Boynton Beach Lift Off

WOD – Monday – 08/03/15

WOD – Monday – 08/03/15
A) Back Squat:
10, 10, 8, 6 – increase through each of the 4 sets.
(start at at least 50%)
B) AMRAP 14:
5 Power Cleans 115/75
8 Front Rack Lunges 115/75
20 Lateral Bar hops
10 TTB (scale to 16 Abmat Sit-ups)

WOD – Friday – 07/31/15

WOD – Friday – 07/31/15
A) Back Squats
5-3-1, 5-3-1, 5-3-1
Increase weight for each of the 3 progressions
B) 3 Rounds For Time:
8 Squat Cleans 135/95
40 Double Unders
8 Power Snatch 95/65
400m Run
        RX+ do 165/110 Cleans & 135/95 Snatch
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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