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Archive for the WOD Category

WOD – Friday – 06/03/16

WOD – Friday – 06/03/16

CLICK HERE to register for the Competition at Squad. Guy/Girl teams of 2 on Saturday, July 2nd.

A) Clean with 3 second pause @ the knee
Build to a heavy single
B) For Time: 21-15-9
Thrusters 115/75
Burpee Over Bar

WOD – Thursday – 06/02/16

AMRAP 20:
15 Calorie Row or Bike
100m DBL KB front rack carry 53/35
10 Ring rows
1 Snatch 135/95*
    *every round the snatch rep goes up by 1 (round 1 do 1, round 2 do 2, round 3 do 3 etc..)

WOD – Wednesday – 06/01/16

7 Rounds For Time. (25 Minute Cap)***
9 Burpee Over Bar
7 power cleans; 135/95
5 front squat
3 push jerk
**** If you do not finish within the cap, the score will be CAP + 12 (or what ever number of reps you are short). There are 24 reps per round

WOD – Tuesday – 05/31/16

A) Deadlift Cluster 3.3.3
*** Total of 9 reps per cluster. Sets of 3 should be T-N-G. 5 seconds rest between triple. Build to a moderately heavy cluster
B) For Time:
30-20-10
Deadlifts 155/105
Abmat situps
Box jumps 24/20

WOD – Monday – 05/30/16

WOD – Monday – 05/30/16

Class time 9am & 10 am. (CrossFit & Bootcamp members)

Murph ….. or Partner Murph. (Split the reps)

1 Mile Run

100 pullups

200 push-ups

300 Air Squats

1 Mile Run

HAPPY MEMORIAL DAY!!!!

WOD – Friday – 05/27/16

3 Rounds For Time:
20 Burpee box jumps 24/20
20 STO 135/95
20 SDLHP 70/53

CLICK HERE for Memorial Day hours and WOD

WOD – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Row 20 calories
25 Russian KB siwngs; 53/35
Run 400m
****Score will be your fastest and slowest round. You’ll need to keep track.

WOD – Wednesday – 05/25/16

WOD – Wednesday – 05/25/16
A) AMRAP 6:
100m Run
10 TTB
5 Hang power clean 155/105
5 Hang squat clean 155/105
– rest 3 min
B) AMRAP 6:
100m Run
10 Pullups
10 Hang power clean 155/105
– rest 3 min
C) AMRAP 6:
100m Run
10 dubs
10 Hang squat clean 155/105

WOD – Tuesday – 05/24/16

WOD – Tuesday – 05/24/16
4 Sets, Rotate between A1 & A2
A1. Bench press x 8 reps. Rest 1-2 min
A2. Bent over barbell row @1113, 8-10 reps. Rest 1-2 min
B) For Time:
21-15-9
Deadlift 185/115 (RX+ do 225/155)
Burpee Over Bar

!!!Congrats to Team CrossFit Boynton Beach for their outstanding performance at the Regional CrossFit Games

WOD – Monday – 05/23/16

A) EMOM 10:
3 Snatch. Not Tng, but right back on the bar. Look to build from last week
B) For Time: (18 minute time cap)
row 500m
50 wallball 20/14
20 clean and jerk 135/95
50 wallball
row 500m
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Today’s WOD

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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