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Archive for the WOD Category

WOD – Wednesday – 11/25/15

WOD – Wednesday – 11/25/15

WED: Normal Schedule

THURS: Closed…Happy Thanksgiving

FRI: 8AM Bootcamp, 9AM & 10AM CrossFit

A) EMOM 27:
1 Minute: row 8 calories
2nd Minute: 8 t2b
3rd Minute: 4 power snatch; you choose weight; this is what we’ll keep track of.
Score will be total pounds moved in EMOM.
B) 3 sets not for time;
rope climb x 1-2; legless if possible
powell raise @ 30×1 x 8-10/arm
3-6 strict pullup; supinated grip. (use band to keep strict if needed)

WOD – Tuesday – 11/24/15

WOD – Tuesday – 11/24/15

Holiday Schedule:

Wed: Normal schedule

Thurs: Closed

Fri: 8AM Bootcamp, 9:00 & 10:00 CrossFit

 

BATTLE OF THE BOXES: Its not too late to register, but time is running out quickly. If you’re having trouble getting a team together, please see your coaches for assistance. CLICK HERE to register.

A) 4 RFT
12 pullups; RX+ do c2b
16 lateral bar hops
12 front squats; 165/115
      – rest as needed
B. 5 sets; every 2 min;
3 power cleans + 6 alt front racked lunges. Build as you go.

WOD – Monday – 11/23/15

WOD – Monday – 11/23/15

Holiday Schedule:

Mon-Wed: Normal Schedule

Thursday: Closed

Friday: 8am BC, 9:00 & 10:00 CrossFit

A. Hang Snatch from mid thigh, with 3 Second Pause in hang position
10 min to build to heavy single
B) AMRAP 14:
10 S2O: 135/95
20 burpees
40 dubs (scale to 80 singles)

Battle of the Boxes 2 is closing out soon!!!!!!!! Get your team ready! Ask your coaches for help if needed.

WOD – Friday – 11/20/15

WOD – Friday – 11/20/15

This one is a DOOZY! Bring your A-Game

A. Clean (full squat) + Hang Squat Clean + 2 Dip Jerk + Jerk. Build to max.
B) AMRAP 20:
20 power cleans; 135/95
20 back squats
20 pullups
*****at 0:00, 5:00, 10:00 & 15:00, you must perform 8 burpees and Run 100m

Battle of The Boxes Registration closes December 1st. REGISTER HERE

WOD – Thursday – 11/19/15

A) Row 1,000m @ 80% effort. Warm-up…NOT for time.
B) 4 RFT:
Run 400m
15 thrusters 75/55
15 abmat sit up
15 HR pushups

WOD – Wednesday – 11/18/15

Battle of The Boxes registration closes December 1st. REGISTER NOW

A. Back Squat: Build to a heavy triple, then 2 sets of 15 reps @ 65% of triple weight
B) EMOM 21:
Min 1: 4 power snatch 115/75
Min 2: 8 t2b + max box jump overs in remaining time; 24/20
Min 3: rest
— score is total box jump overs

WOD – Tuesday – 11/17/15

A. Z-Press: 10, 10, 8, 8; if mobility does not permit to use barbell, you may use Dumbells
https://www.youtube.com/watch?v=zrdRC_n2U18
B) For time
30 calorie row
15 burpees
3 wall climbs
200m farmers carry; 53/35
15 burpees
3 wall climbs
75 dubs/150 singles
15 burpees
3 wall climbs
75 dubs/ 150 singles
15 burpees
3 wall climbs
200m farmers carry
3 wall climbs
30 calorie row

WOD – Monday – 11/16/15

WOD – Monday – 11/16/15
A. Power Clean: 7 sets; 3 reps, every 2 min; building to a heavy set. Does NOT have to be tng.
          Post Heaviest completed set
B) 6 RFT
10 pullup
8 DL 155/105
6 power clean
4 front squat
2 box jump 30″/24″
Run 100m
*All barbell movements to be with same weight
RX+ Do c2b & 185/135
– rest as needed
C) Complete 4-6 Rope climbs OR 8-10 rope plank (NOT for time)

Please sign in to class upon arrival. Thanks and GOOD LUCK!

And don’t forget about Battle of The Boxes…gather your teams.

WOD – Friday – 11/13/15

Happy Friday! Please sign in to class and enjoy the WOD…

AMRAP 20:
50 WallBall
50 Dubs
40 Box Jumps 24/20
40 t2b
30 pullups
30 Burpees
20 Power Cleans 135/95
20 s2o 135/95

WOD – Thursday – 11/12/15

For Time:
run 200m
10 KB swings 53/35
30 burpees
run 400m
15 KB swings
25 burpees
run 800m
20 Kb swings
20 burpees

PLEASE SIGN IN TO CLASS

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Today’s WOD

Bootcamp

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