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Archive for the WOD Category

WOD – Tuesday – 11/10/15

Register for Battle of The Boxes 2. CLICK HERE

A. Push Press: 3 Sets x 4-6 reps. Increase load each set.
B) for time;
1k row
15 clean & jerk; 155/105
25 pullups
run 400m
500m row
10 clean & jerk
15 pullups
     – rest as needed
3 sets; powell riase @ 30×1 x 8-10 reps. No clock.

Reminder to please sign in to class.

WOD – Monday – 11/09/15

WOD – Monday – 11/09/15
Join us as we perform the WOD “ColdSTARS” as we support the fight against Type 1 diabetes. Donations are greatly appreciated and 100% of funds will be going to JDRF. (Juvenile Diabetes Research Foundation)
On a continuous clock:
3 RFT
12 alt DB snatch
24 wallball shot
12 burpee box jump overs 24/30
– then, no rest
3 RFT
12 DL; 185/135
24 abmat situps
run 200m
– then, no rest
3 RFT
100m farmers carry; 70/hand 53/hand
20 HR pushups

WOD – Friday – 11/06/15

CLICK HERE to register for Battle of The Boxes 2

For Time:
20 Thrusters, 115/75
20 Sumo Deadlift High Pulls
20 push Jerks,
20 OHS; scale to back squats
20 Front Squats
***Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

WOD – Thursday – 11/05/15

3 Sets: Record times for each set
20 Russian kb swings 53/35
15 wallball 20/14
10 walking lunges w/sandbag
20 calorie row
15 box jumps 24/20
10 burpees
– rest 4-6 min bet sets

WOD – Wednesday – 11/04/15

A) 4 sets;
back squat x 8 reps
powell raise @ 31×1 x 8-10 reps. See video
https://www.youtube.com/watch?v=BxK60HYw760
B) AMRAP 12:
3-6-9-12 etc…
hang power clean + shoulder to overhead 135/95
pullups

WOD – Tuesday – 11/03/15

5 RFT
run 200m
4 power snatch;135/95
8 bar facing burpees
12 HSPU
Follow up with easy run/bike/row 10 min

WOD – Monday – 11/02/15

A) EMOM 12:
power clean + hang power clean + front squat.
Moderate weight. No fails.
B) AMRAP 14:
60 wallball shot
50 dubs (scale to 100 singles)
40 HR pushups
30 box jump overs; 24
20 squat clean thruster 115/75

Register for Battle of The Boxes

WOD – Friday – 10/30/15

WOD – Friday – 10/30/15
A. Push press; 12, 10, 8, 6 (build to a heavy set of 6 reps)
B) 15 min amrap
10 power clean 135/95
20 wallballs 20/14
30 dubs (75 single jumps)

WOD – Thursday – 10/29/15

A. RDL (Romanian Deadlift) @ 40×1* 12, 10, 8, 6; building each set
The bar stops 2″ above the ground during deadlift. (Does not touch the ground)
*4 second negative, 1 second pause at the top. Maintian hamstring tension throughout lift.
B) EMOM 24 min
1st; row 8-12 calories HARD
2nd; :15 sec hallow body hold + :15 sec superman hold
3rd; run 100m

WOD – Wednesday – 10/28/15

A) AMRAP 5
Row 500m
30 pull-ups
Amrap dubs in remaining time
– rest 5
B) AMRAP 5
Run 400m
Then…
Amrap
7 TTB
14 box jumps 24/20
– rest 5 min
C) AMRAP 5
35 burpees
20 abmat situps
Amrap goblet squats 53/35
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Today’s WOD

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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

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