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Archive for the WOD Category

WOD – Saturday – 03/08/14

WOD – Saturday – 03/08/14

Coaches Choice by Coach Alex

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WOD – Friday – 03/07/14

WOD – Friday – 03/07/14

Since 14.2 isn’t necessarily Gym friendly, we will have a similar WOD: For those registered athletes that are need to get it done during the day, you are required to find your own judge. This judge must be a registered athlete in the Open at a minimum. […]

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WOD – Thursday – 03/06/14

WOD – Thursday – 03/06/14

  A) Row 3 Minutes Max Calorie Rest 3 B) AMRAP 3  - 10 KB Swings 53/35  - 10 pushups Rest 3 C) AMRAP 3  - 10 Box Jumps 24/20 (not games std, but need to open hips)  - 8 burpees Rest 3 D) AMRAP 3  - […]

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WOD – Wednesday – 03/05/14

WOD – Wednesday – 03/05/14

A) 5 Minutes of Pullup Practice  (coach to review kip & butterfly technique) B) Front Squats 2-2-2-2-2-2 (Take 6 attempts to build to a 2-rep max) C) For Time:  - 20 pullups  - 15 Thrusters 95/65  - 400m run  - 15 snatch 95/65  - 20 pullups

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WOD – Tuesday – 03/04/14

WOD – Tuesday – 03/04/14

A) 800m run (For Time) Rest as Needed B) 3 Rounds For Time: Rest 3 Minutes between rounds 15 hang cleans 115/75 15 burpees 15 Toes to bar 15 wallballs 20/14 15 KB Swings 53/35 *The rest is self timed. Make sure to look at the clock […]

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WOD – Monday – 03/03/14

WOD – Monday – 03/03/14

Congrats to Coach Hoser (Jason) for his 2nd place finish at the Oly Competition this weekend! A) Shoulder Press 5 x 3 @ 75-85%. 90-120 seconds rest between sets B) 4 RFT  - 200m Run  - 15 Pushups HR  - 15 Deadlifts 155/105

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WOD – 03/01/14

WOD – 03/01/14

Coaches Choice by Coach Alex! Just a reminder that the official day to perform 14.1 with a judge is on Sunday between 10-12. If you plan to do the WOD any other time, you are responsible for finding your own judge. This judge must be a registered […]

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WOD – Friday – 02/28/14

WOD – Friday – 02/28/14

  Open WOD 14.1 (aka 11.1):   AMRAP 10:   30 Double Unders (scale to 60 singles) 15 Power snatch (75/55)       Have Fun, Good luck!!!   Reminder that we are having the Open Clinic for all registered athletes Friday at 6p-8p. No 6pm class. […]

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WOD – Thursday – 02/7/14

WOD – Thursday – 02/7/14

A) Not For Time – 2 rounds 300m Row 4 Turkish Getups 10 Hollow rocks 4 bridge-ups (5 second hold) -OR- 30 second front plank hold 1 rope climb (or 2 descending planks) B) AMRAP 5 5 push press 115/75 10 burpees Rest 5 C) AMRAP 5 […]

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WOD – Wednesday – 02/26/14

WOD – Wednesday – 02/26/14

A) EMOM 10: Alternating  - 5-10 HSPU or 10 Dumbell Press 40/25 – ish  - 10 Toes-To-Bar B) EMOM 10: Alternating  - 5 strict chin ups (try to pull to chest)  - 10 Hand release Push-ups C) AMRAP 2:  (Max reps in 2 minutes)  - KB Swings 53/35 (we will […]

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

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