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Archive for the WOD Category

WOD – Monday – 06/22/15

WOD – Monday – 06/22/15
A) 4 Rounds NOT For Time.
1-2 Rope Climbs
10 KB Snatch (5/5)
8 Pistols (alt) or 16 Jumping Squats
    Start in any order
B) AMRAP 10:
5 Hang Squat Cleans 155/105
7 Burpee Over Bar

WOD – Friday – 06/19/15

WOD – Friday – 06/19/15
A) Bench Press
2-2-2-2-2. (start at 75% and add weight each set for 5 sets)
B) For Time:
BUY IN: 10/7 Muscle-ups (scale to 20 pull-ups + 20 dips)*
   then 21-15-9 of:
Power Cleans 135/95
Back Squats 135/95
CASH OUT: 5/3 Muscle-ups (scale to 10 pull-ups + 10 dips)
     *Start half the class 3 minutes later if not enough dip stations

WOD – Thursday – 06/18/15

WOD – Thursday – 06/18/15
A Saturday-ish Team Chipper
Teams of 2:
400m Sand Bag carry – 1 bag – trade off
200m Bear crawl…one at a time – outside
200m Sled pull or Push 135/90 – together or 1 at a time
10 Rope Climbs – 1 at a time – 2:1 planks (can be spread out during workout)
1,500m Row – 1 rower
200 double unders – 1 at a time. 2-1 singles
100 KB Swings 53/35 – 1 at a time
Does not have to be in this order…avoid bottleneck
Can be scaled by using a team of 3 or reducing workload

WOD – Wednesday – 06/17/15

WOD – Wednesday – 06/17/15

Today’s WOD is a Charity WOD along with gyms around the country to participate in the inaugural ‘Raise The Bar For MDA’ with “Little Dany”

Donations can be made at www.mdaevent.org/raisethebar.

Prizes will be awarded to the top 3 men and women nationally. Announcements will be made through Facebook (www.facebook.com/raisethebarformda)

Athletes will have until 11:59pm on Wednesday June 17th to submit their score at http://goo.gl/forms/wDl7bdH3mS.

 

A) EMOM 15:
Min 1: 3 Snatch @ 70% (full snatch)
Min 2 : 30 Row or Airdyne
Min 3: 8-12 TTB
B) Charity WOD…”Little Danny”
 
RX = AMRAP 7:
2 Muscle-ups
15 STO 115/75
20 Pistols
 
SCALED = AMRAP 7:
10 Pull-ups
15 STO 85/55
20 Air Squats

WOD – Tuesday – 06/16/15

WOD – Tuesday – 06/16/15
A) Clean Complex: 5 sets (start at 60% of clean and add weight)
2 Power cleans + Hang Clean.
    No more than 2-3 seconds btwn power cleans. Hang clean can be power or full.

 

B) 10 Rounds For Time:
10 HR Push-ups
10 Box Jumps 24/20 (show control at top of box)
    (use a scoring system to track your rounds….don’t count in your head)

WOD – Monday – 06/15/15

WOD – Monday – 06/15/15

 

A) 2 Minute Shuttle Sprint
10m shuttles, 2-hand touch
B) 2 Minutes Max-Rep Wallballs
(split class up for A & B if needed)
C) Front Squat
12 Minutes to find max lift for the day
D) AMRAP 7:
3-6-9-12-15-etc…
Front squat 115/85
Push Press 115/85
*RX+ do 135/95

 

WOD – Friday – 06/12/15

WOD – Friday – 06/12/15
Max Out Friday
A) 20 Mins to find max snatch
B) 9-7-5
Thrusters 155/105
wallclimbs
C) For Time:
Row 1k
(this does not have to be done as a group)

 

Scale Option for B

15-12-9

Thrusters (chose weight)

Walk The Floors

WOD – Thursday – 06/11/15

WOD – Thursday – 06/11/15

Endurance Day! Hybrid Benchmark…

‘Eva Meets Kelly’
    2 Rounds of:
800m Run
30 KB Swings 70/53
30 Pull-ups
    Then, 2 Rounds of:
400m Run
30 Box Jumps 24/20
30 Walballs 20/14

WOD – Wednesday – 06/10/15

WOD – Wednesday – 06/10/15
A) Bench Press
4 x 10. Increasing.
perform 20 Double unders or attempts bwtn rounds
B) AMRAP 20:
20 Power Cleans 135/95
20 STO 135/95
20 Burpees over bar
200m Run

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
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Today’s WOD

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Delray Beach, FL 33445
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Boynton Beach Location

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Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

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