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Archive for the WOD Category

WOD – Friday – 03/13/15

WOD – Friday – 03/13/15
A) Bench Press:
10-8-6-4-4-4-4 (start at 50% and add weight)
Do 7 Ring Rows bwtn each Set
B) 5 RFT:
5 Power Cleans 135/95*     *RX+ Do 185/125
10 Pull-ups
10 Dips
12 V-ups
100m SB Carry
C) Cool Down with 3 minutes row or AD 

Friday Night Lights tomorrow at 6pm. No pm class. Don’t miss it!

If you’re not competing in the Open, come on out and show your support

and cheer the athletes on.

WOD – Thursday – 03/12/15

WOD – Thursday – 03/12/15

5 Rounds For Time:

  • 400m Run
  • 30 Box Jumps 24/20 – Games Std.
  • 20 Goblet Squats 53/35
  • 10 HSPU

 

15.3 Releases tonight! What will it be?

HSPU? Box jumps? Muscle Ups? Double Unders? Thrusters? Burpees???

WOD – Wednesday – 03/11/15

WOD – Wednesday – 03/11/15
A) Deadlift
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
 
B) AMRAP 5:
5 KB Swing 53/35
5 Burpees
      REST 2 MINUTES
C) AMRAP 5
6 DB Snatch 45/25 (3&3)
6 DB Plank Row 45/25 (3&3)
 
D) Max Rep Push-ups in 2 Minutes

WOD – Tuesday – 03/10/15

WOD – Tuesday – 03/10/15
A) 1 Snatch Balance + 2 OHS.   (OR) do 3 Front Squats (if mobility does not permit OHS)
2 sets at 70%
3 sets at 75-80%
3 sets at 80-85%
 

 

B) For Time: (15 Min Cap)
500m Row
50 Wallball 20/14
40 pull-ups
30 Thrusters 95/65
20 TTB
10 Burpees
50 Dubs
    *Movements/reps can be broken up as desired
 

C) Not For Time

75 situps, or 40 V-ups or 40 hollow rocks or 40 GHD’s

WOD – Monday – 03/09/15

WOD – Monday – 03/09/15
A) 8×2 Push Press
Start at 65% and build to a 2RM
B) Back Squat:
6 @ 65%
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
C) 4 Rounds For Time: (12 Min Cap)
6 Ground to Overhead 135/95   (snatch or clean & jerk)
50m OH Plate Carry 45/25
200m Run

WOD – Friday – 03/06/15

WOD – Friday – 03/06/15

A) 3 Rounds NOT For Time: (any order)

  • 2 Rope Climbs
  • 100m Sled Pull or push (Choose weight)
  • 4 Wall Climbs

 

B) 6 Rounds For Time:

  • 10 Wallball 20/14
  • 10 KB Swings 53/35
  • 10 Burpees

 

15.2 has been released. The OPEN in upon us. For those competitors that can’t make it to Friday Night Lights in Boynton or Squad, or to the Sunday Open gym to perform the Open WOD, you can pair up with somebody that is doing the Open during normal class times, but we can not guarantee you a judge. Good Luck!

 

No 6pm Class tonight!! FRIDAY NIGHT LIGHTS BEGIN!

WOD – Thursday – 03/05/15

WOD – Thursday – 03/05/15
A) AMRAP 6:
400m Run
15 Power Snatch 115/75
20 TTB
25 Box Jumps 24/20 – Games Std
30 Push-ups – Hand release
40 Double Unders
      Rest 3 Minutes (self time)
B) AMRAP 4: of Same Workout from A
      Rest 3 Minutes (self time)
C) Perform Entire Workout For Time

WOD – Wednesday – 03/04/15

WOD – Wednesday – 03/04/15

On Wednesday March 4th we are hosting a fundraising WOD for Marcello Magalhaes. Marcelo just moved to South Florida to work at The Training Pit Crossfit. Upon leaving his first class, he was struck by a car while riding his motorcycle. He has already undergone multiple surgeries including having his Spleen removed, knee reconstruction and he had 3 vertebras in his spine fused together. Unfortunately Marcello doesn’t have any insurance and is incurring a tremendous amount of expenses. 

If we can get everyone to come in and contribute $10 (cash please) or any amount you can spare it would be greatly appreciated. Thanks in advance for all of your support. Lets try and make this fundraiser a big success. I am sure if any one of you were in the same position you would be happy to know that whole Crossfit community were behind you! 

 

A) EMOM 8:
Min 1: 2 Power Clean @ 80-85% (add weight during EMOM if you’d like)
Min 2: 4-8 HSPU
B) Charity WOD: ‘MARCELLO’
21-15-9
Power Cleans 155/95
Wallball 20/14
KB Swing 70/53

WOD – Tuesday – 03/03/15

WOD – Tuesday – 03/03/15
A) Stretch with Coach
B) 3 Rounds NOT For Time:
3 Ring Muscle Ups, or 6 strict pull-ups + 6 Dips
20-40 Double Unders
C) For Time:
15-12-9
Thrusters 95/65
Pull-ups
RX+ do C2B pull-ups (they are coming soon in the Open)
     Rest 3 Minutes (self Time), then:
15-12-9
Burpee Box Jump Overs 24/20
Pull-ups
RX+ do C@B pull-ups

WOD – Monday – 03/02/15

WOD – Monday – 03/02/15

Happy March!

A) 800m run + 800m Row (Not For Time)
If injury prevents running, perform a 1,600m row
 

 

B) OHS or Front Squat or Back Squat
3-3-3-3-3-3 (6 sets of 3 reps, building)
If unable to perform OHS heavy, do Front Squats. If unable to obtain front rack, do Back squats
*Count on OHS showing up in the Open
 

 

C) 21-15-9
OHS 115/75 (do back squats if uable to perform ohs)
burpee over bar
Push Jerks 115/75
*Run 200m after the 21 round and 15 round.
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