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Archive for the WOD Category

WOD – Tuesday – 06/09/15

WOD – Tuesday – 06/09/15
A) 2 Rounds NOT For Time
1 Rope Climb (scale to two down/up planks)
20 Double Unders or attempts
4 Turkish Gett-ups
15 OH Squats 45/35
B) Overhead Squats
4 x 5 – increasing. Start moderate. from rack
C) 4 Rounds for Time:
10 Burpee Box Jumps 24/20
15 Overhead Squats 75/55
200 Meter Run
RX+ do 30/24 & 115/85

WOD – Monday – 06/08/15

WOD – Monday – 06/08/15
A) EMOM 9:
Min 1: 10-12 Ring rows
Min 2: 15-20 Hollow Rocks
Min 3: 45 Second Plank hold
B) Snatch Grip Deadlifts
10, 8, 8, 6, 4. Increase weight each set
     Do 10 HR Push-ups between sets
C) 21-15-9
Deadlift 225/155
Pull-ups

WOD – Friday – 06/05/15

WOD – Friday – 06/05/15
For Time:
5 Muscle ups – bar or ring (sub 10 pull-ups + 10 Dips)
10 HSPU
15 Power Snatch 115/85
20 Burpees
25 Clean & Jerks 115/85
20 Burpees
15 Power Snatch
10 HSPU
5 Muscle ups – bar or ring
RX+ do 135/95

WOD – Thursday – 06/04/15

WOD – Thursday – 06/04/15
A) Bench Press
5-4-3-2-1-1-1
B) AMRAP 20:
200m Run
10 HR Push-ups
15 Box Jump Overs 24/20
20 Wallballs 20/14
25 Double Unders

WOD – Wednesday – 06/03/15

WOD – Wednesday – 06/03/15
A) EMOM 6:
Min 1: Bear Crawl 25m
Min 2: 10 Kang Squats 45/35
B) Deadlifts
4×2 @ 80%, 3×3 @ 80 %
C) For Reps in 10 Minutes:
800m Run
30 TTB
Max Hang Cleans in remaining time 135/95
***Everyone should have at least 3 minutes to do hang cleans. Scale accordingly

WOD – Tuesday – 06/02/15

WOD – Tuesday – 06/02/15
A) 3 Rounds NOT For Time:
30 Sec HS Hold
20 Kip Tacs
10 Ring Rows
B) Push Press:
2-2-2-2-2-2 (warm up to 6 sets of 2 reps. Try to increase each set)
C) 4 Rounds For Time:
10 STO 135/95
15 KB Swings 53/35
20 Box Jumps 24/20 (show control at top)

WOD – Monday – 06/01/15

WOD – Monday – 06/01/15
A) EMOM 9 (alt)
Min 1: 20 Double Unders or 30 seconds of attempts
Min 2: 12 Wallball
Min 3: 8-12 TTB
B) Front Squat
3×2 @ 80%, 3×3 @ 80 %
C) 21-18-15-12
Power Cleans (135/95)
Burpees Over Bar

WOD – Saturday – 05/30/15

WOD – Saturday – 05/30/15

The WOD is……Coaches Choice!! Who knows???

Come on in and find out.

WOD – Friday – 05/29/15

WOD – Friday – 05/29/15

 

A) Push Press
4×2 @ 90%
B) On a running clock:
800m run
30 Front rack lunges 115/85
C) @ 7:00 perform 3 Rounds For Time of:
5 Cleans 115/85
5 Front Squats 115/85
5 STO 115/85
D) @14:00 perform:
30 wallballs 20/14
40 Push-ups
50 TTB
         Score B, C & D separately. Score will be time completed or # of reps completed

 

CrossFit Boynton Beach

 

 

WOD – Thursday – 05/28/15

WOD – Thursday – 05/28/15
A) 3 Rounds NOT For Time: any order
500m Row
10 Pistols or 10 Hawiian Squats – each leg
10 KB Snatch 5/5
1 Rope Climb
B) For Time:
Buy in with 40 Burpees, then 3 Rounds of:
10 Power Snatch 95/65
20 Sit-ups
30 Double Unders
Cash out with 400m run
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