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Archive for the WOD Category

WOD – Monday – 06/29/15

WOD – Monday – 06/29/15
A) Thrusters
6 x 3 Increasing – From floor or rack – Post 3 rep-max
B1) From 0:00-7:00, AMRAP of:
8 Thrusters 95/65
8 TTB
    REST 1 MIN.
B2) From 8:00-15:00, AMRAP of:
10 KB Swings 53/35 – Overhead
10 Box Step Up 24/20 – full extension on top of box
    (Score B1 & B2 separately)

WOD – Friday – 06/26/15

WOD – Friday – 06/26/15
A) Clean & Jerk Complex:
1 Clean + 1 Front Squat + 1 Jerk
15 Mins to build to a heavy set
B) Front Squat
3 x 2. Build quickly to a heavy Double
C) AMRAP 8:
12 Wallballs 20/14
2 Wallclimb
10 TTB

WOD – Thursday – 06/25/15

WOD – Thursday – 06/25/15
A) Bench Press
5 x 5 – increasing
 
B) 2 Rounds For Time:
20 HR Push-ups (NO SNAKING)
75 Dubs (150 Singles)
50m OH Plate Walking Lunges 45/25
800m Run
     REST 3 MINS BTWN ROUNDS

WOD – Wednesday – 06/24/15

WOD – Wednesday – 06/24/15
A) 2 Rounds NOT For time
4 Turkish Gett-ups
20 hollow Rocks
10 Good Mornings 45/35 (use a 4 second negative….one thousand 1, one thousand 2…..)
B) Deadlifts
8-8-6-6-4-4-2
Do NOT max out. Do NOT post load. Start at 50% and Finish no more than 90%
C) For Time
BUY IN: 400m Run
Then 4 Rounds of:
16 KB Swings 53/35 (American Swings)
8 Burpee Box Jump Overs 24/20

WOD – Tuesday – 06/23/15

WOD – Tuesday – 06/23/15
A) Shoulder Press
5 x 3. Increasing weight. Do NOT post load
NO DIP DRIVE
B) 3 Rounds For Time:
21 pull-ups
15 Push Press 115/85
9 Squat Snatch 115/85
RX+ Version:
21 C2B pull-ups
15 HSPU
9 Squat Snatch 135/95

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)
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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