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Archive for the WOD Category

WOD – Thursday – 10/13/16

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BRING A FRIEND DAY
 

3 RFT:

run 800m
30 abmat situps
2 rope climbs/4 planks
– rest 2 min bet rounds

WOD – Wednesday – 10/12/16

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CLICK HERE to register for West Palm Beach Hero Bash at The CrossFit Squad on Saturday, November 12th!

A. Front squat: 5-3-2 5-3-2. (2nd wave should be heavier than first)
B) 3 RFT
Run 100m
15 KB swings; 53/35
50 Dubs
15 Burpees

 

WOD – Tuesday – 10/11/16

george-and-alex_city-place

Congrats to George Wisdom for his 1st place finish at his 1st lifting meet!!

 

2 Sets for Time(s):

Row 1k
50 Wallballs 20/14
25 Power cleans 135/95 (MUST BE DONE IN TNG SETS OF 5)
– rest 4 min bet sets

WOD – Monday – 10/10/16

ian-is-back
A. 5 sets. One set every 2:30 on the clock
Thruster x 8 reps*
*start light to moderate and build
(advanced guys/girls should start at 135/95)
B. 3 RFT
Run 400m
15 Burpee over the bar
9 Power snatch 135/95
    Cash out with 500m Row

WOD – Wednesday – 10/05/16

The gym will be closed tomorrow (Thursday) in prep for the Hurricane

For Time:
20-15-10-5
Backsquat 135/95 (RX+185/125)
Calorie row
   immediately into…
10x50m shuttle runs

Bootcamp – Wednesday – 10/05/16

A) 15-12-9
Pull-ups
Wallballs
    Rest at discretion of coach
B) 15-12-9
DB Hang Snatch
Burpees

WOD – Tuesday – 10/04/16

AMRAP 16:
50 Wallballs 20/14
40 S2O 95/65
30 SDLHP 95/65
20 Burpees
100 Double Unders/200 singles

WOD – Monday – 10/03/16

A. 5 Sets. One set every 2:30 minutes
Thruster x10 reps
*start light-ish and build as possible
**advanced guys/girls should start at 135/95, respectively
B. 3 RFT
20 Alt DB snatch…heavy.
20 Pullups (RX+ c2b)
**Post time and DB weight used.

WOD – Friday – 09/30/16

BEACH WOD SATURDAY AT 8:30AM! (GYM WILL BE CLOSED)

On a running clock:
0:00 – 5:00
Build to heavy snatch single*
5:00-14:00 (9 minute ladder)
3 Power snatch 95/65
3 Box jump 24/20
6 Power snatch 95/65
6 Box jump
9 Power snatch 95/65
9 Box jump
etc… (climb the ladder)
*classes will be given ample time to build up there bars before the clock starts

WOD – Thursday – 09/29/16

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BRING A FRIEND THURSDAY!

A) AMRAP 10:
100m farmers carry 53/35
12 abmat situps
12 Doublel DB G2OH (40/25)
    – rest 2 min
B) 5 RFT
20 walking lunges 53/35 per hand
10 box jumps
– rest 1 min between rounds
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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