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Archive for the WOD Category

WOD – Tuesday – 01/21/14

WOD – Tuesday – 01/21/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

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WOD – Monday – 01/20/13

WOD – Monday – 01/20/13

A) Not For Time: (any order)  - 3 wall climbs or 6 Walk-The-Floors  - 300m row  - 30 single jump rope  - 2 rope climbs (scale to 4 planks)  - 30 wallballs For Time:  Wodapalooza Chipper (sligthly scaled)  - 10 Thrusters 115/75  - 20 Toes to bar […]

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WOD – Friday – 01/17/14

WOD – Friday – 01/17/14

4 Rounds For Time: 10 Hang Squat Clean & Jerk 155/105 20 Lateral Bar Hops 10 KB Swings 70/53 10 Burpee Box Jumps 30/24   BAM!!!!!! (Scale accordingly)

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WOD – Thursday – 01/16/14

WOD – Thursday – 01/16/14

A) Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) 6 Rounds For Time: 5 HSPU 6 Power snatch 95/65 7 Knees to elbows 200m run

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WOD – Wednesday – 01/15/14

WOD – Wednesday – 01/15/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) Not For Time: 40 jumping jacks 30 mountain climbers (total steps) 20 deadlifts 135/95 (should be pretty easy, scale accordingly) C) Power Clean: 12 minutes to build to a heavy single D) 21-15-9 Power cleans […]

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WOD – Tuesday – 01/14/14

WOD – Tuesday – 01/14/14

  A) With a running clock, for reps:  - 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.  - 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.  - 3x max reps of Squats in 40 seconds, rest […]

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WOD – Monday – 01/13/14

WOD – Monday – 01/13/14

  A) 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 185/125 1 min Rest (keep a running total throughout each round. Write your score in between rounds.    Your score will be one total number) B) EMOM 10: […]

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CrossFit Boynton Beach Daily WOD 1.10.14

A) Warm Up: 3 Rounds (not for time) 15 jumping jacks 15 air squats 15 mountain climbers 100m run B) 5 RFT: 200m Run 6 HSPU 7 TTB 8 Thrusters (95/65) 9 Pull Ups 10 Burpee Broad Jumps  

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WOD – Thursday – 01/09/14

WOD – Thursday – 01/09/14

  A) 3 Rounds Not For Time: 10 Hollow rocks 15 KB swings 20 Mountain Climbers B) AMRAP 18: 6 Deadlifts  225/155 8 box jumps  24/20 games std. 10 push ups – hand release 200m run   REMINDER THAT WE WILL HAVE A FULL CLASS SCHEDULE AT […]

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WOD – Wednesday – 01/08/14

WOD – Wednesday – 01/08/14

  A) 3 Rounds Not For Time: (any order)  - 250m row  - 10 toes to bar  - 20 dubs B) AMRAP 8  - 3 Wall climbs (or 6 WTF’s)  - 6 Push press (95/65)  - 8 burpee over bar Rest 5 C) 21-15-9  - Front Squats […]

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