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Archive for the WOD Category

WOD – Monday – 06/30/14

WOD – Monday – 06/30/14

Super Team in Daytona 2014 Beach

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 practice. Make the attempt. Who cares if you miss.

 

B) Front Squats:   5×2 @ 80%, 2×3 @ 80%

(5 sets of 2 reps, and 2 sets of 3 reps)

 

C) AMRAP 10

  • 5 pullups
  • 10 pushups
  • 15 squats

Also, I hate to disappoint, but we may not have much running in the WOD’s this week again due to rain on radar all week. I know…I hear the tears falling now. We shall keep an eye on it though.

WOD – Friday – 06/27/14

WOD – Friday – 06/27/14

Froning Smith Khalipa Deadlift

 

A)   7-6-5-4-3-2-1

  • Deadlifts 275/185  (RX+ Do 315/205)
  • HSPU

 

REST AS NEEDED

 

B)   5-4-3-2-1

  • Power Clean 185/125   (RX+ Do 205/135)
  • Wallwalk

 

REST AS NEEDED

 

C) 2 Minutes of Max Rep Burpees

WOD – Thursday – 06/26/14

WOD – Thursday – 06/26/14

Jaci Sarah Monique

 

A) 500m Row – For Time

 

B) Tabata Time: 20 sec on, 10 sec rest for 8 Intervals

1 Minute Rest Between Movements. Score will be total of all reps combined

  • Push ups
  • situps
  • pullups (or ring rows)
  • Squats

 

Tip: Keep a running total in your head of all reps. Write down your rep count during the 1 minute break.

HEY!! Did you register for the Strength Gains Challenge??

WOD – Wednesday – 06/25/14

WOD – Wednesday – 06/25/14

 

Khalipa 2014 rings

 

A) 3 Rounds Not For Time3

3 Muscle ups (scale to MU Progression)

5 HSPU or 30 Second Handstand hold (face wall if needed)

1 Rope Climb (or 2 descending/ascending planks)

 

B) 10-1   (For Time)

Hang Snatch 95/65

Box Jumps 24/20 (Games Std)

Do 1 MU or 4 Ring dips after each round

(10/10 +mu, 9/9 +mu, 8/8 +mu)

WOD – Tuesday – 06/24/14

WOD – Tuesday – 06/24/14

Rob & Kendrick Farris

 

A) 10 Minute Clock:

800m Run

40 KB Swings 53/35   RX+ do 70/53

15 pullups

Max double unders in remaining time (scale to lateral hops over abmat)

         Rest 5 minutes

 

B) 10 Minite Clock:

800m Run

40 SDHP 53/35     RX+ do 70/53

15 Toes To Bar

Max Burpee Box Jump overs in remaining time 24/20

*Your score will be the reps completed on double unders & burpee box jump overs. Separately.

** Slower runners scale to 400 or 600m in order to get to last movement

(The 800m run should take LESS than 5 minutes.)

WOD – Monday – 06/23/14

WOD – Monday – 06/23/14

Rob c&j 275 Miami classic

 

A) Back Squats3-3-3-3-3

Find 3 rep-max in 5 sets

* Take 1 warm up set first. You pick weight and reps. Ask coach if needed.

** Be safe. Keep Chest up. Be prepared to dump bar off back. Coach to revew dumping bar

 

B) 4 Rounds For Time

7 Power cleans 155/105

9 burpee over bar

21 wallballs 20/14

WOD – Friday – 06/20/14

WOD – Friday – 06/20/14

Casee & Ryan

 

For Time:

Deadlift    10,000 / 6,800 lbs (male/female)

400m Run

Power Clean 7,500 / 5,000 lbs

400m Run

Push Jerk 5,000 / 3500 lbs

 

The Rule: You choose your weight x reps to lift total pounds.

Example: 225# x 44 reps = 10,000#, or 155# x 64 reps, or 135# x 74 reps

Hint: Sometimes less is more

 

COOL APPAREL….. Go to AMRAP.com and enter code CFBB at checkout for 20% off their awesome apparel!

WOD – Thursday – 06/19/14

WOD – Thursday – 06/19/14

Kimmy Rope Climb

 

ENDURANCE DAY THURSDAY

 

A) AMRAP 6:

  • 250m row
  • 10 Burpees over rower

B) AMRAP 6:

  • 200m run (or 30 double-unders if raining…scale to 60 singles)
  • 10 dips (you may scale to 15 push-ups)

C) AMRAP 6:

  • 20 OH Plate walking lunges (35/25)
  • 15 Abmat sit-ups

 

*4 Minute Rest between each AMRAP. 

WOD – Wednesday – 06/18/14

WOD – Wednesday – 06/18/14

Derek MU Regional 2014

 

A) 3 sets. Not For Time

4 Muscle ups (scale to MU Progression)

4 Turkish Gettups

30 Double unders (scale to 30 jumps. Keep verticle…bounding)

 

B) AMRAP 10:

5 Power cleans 135/95

5 box jump overs 24/20

5 handstand push-ups

10 pullups

WOD – Tuesday – 06/17/14

WOD – Tuesday – 06/17/14

Froning OHS 2014

 

A) 5 RFT:

20 OHS 45/35 (scale to back squats)

15 KB Swings 53/35

10 TTB

1 Rope Climb* (scale to 2 planks)

200m Run

Rest 1 minute between rounds

* rope climb can be done any time during round

 

B) Back Squat 3×5 @ 80%

***IMPORTANT ANNOUNCEMENT / EVENT! CLICK HERE

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