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Archive for the WOD Category

WOD – Wednesday – 11/18/15

Battle of The Boxes registration closes December 1st. REGISTER NOW

A. Back Squat: Build to a heavy triple, then 2 sets of 15 reps @ 65% of triple weight
B) EMOM 21:
Min 1: 4 power snatch 115/75
Min 2: 8 t2b + max box jump overs in remaining time; 24/20
Min 3: rest
— score is total box jump overs

WOD – Tuesday – 11/17/15

A. Z-Press: 10, 10, 8, 8; if mobility does not permit to use barbell, you may use Dumbells
https://www.youtube.com/watch?v=zrdRC_n2U18
B) For time
30 calorie row
15 burpees
3 wall climbs
200m farmers carry; 53/35
15 burpees
3 wall climbs
75 dubs/150 singles
15 burpees
3 wall climbs
75 dubs/ 150 singles
15 burpees
3 wall climbs
200m farmers carry
3 wall climbs
30 calorie row

WOD – Monday – 11/16/15

WOD – Monday – 11/16/15
A. Power Clean: 7 sets; 3 reps, every 2 min; building to a heavy set. Does NOT have to be tng.
          Post Heaviest completed set
B) 6 RFT
10 pullup
8 DL 155/105
6 power clean
4 front squat
2 box jump 30″/24″
Run 100m
*All barbell movements to be with same weight
RX+ Do c2b & 185/135
– rest as needed
C) Complete 4-6 Rope climbs OR 8-10 rope plank (NOT for time)

Please sign in to class upon arrival. Thanks and GOOD LUCK!

And don’t forget about Battle of The Boxes…gather your teams.

WOD – Friday – 11/13/15

Happy Friday! Please sign in to class and enjoy the WOD…

AMRAP 20:
50 WallBall
50 Dubs
40 Box Jumps 24/20
40 t2b
30 pullups
30 Burpees
20 Power Cleans 135/95
20 s2o 135/95

WOD – Thursday – 11/12/15

For Time:
run 200m
10 KB swings 53/35
30 burpees
run 400m
15 KB swings
25 burpees
run 800m
20 Kb swings
20 burpees

PLEASE SIGN IN TO CLASS

WOD – Wednesday – 11/11/15

Register for Battle of The Boxes…CLICK HERE

A. Back Squat: 5 Sets x 5 reps. 80-85%. One set every 2 min
B) AMRAP 10:
5 power snatch; 135/95
20 air squats
– rest as needed
3 sets; ‘1 arm waiters DB carry x50m/hand

WOD – Tuesday – 11/10/15

Register for Battle of The Boxes 2. CLICK HERE

A. Push Press: 3 Sets x 4-6 reps. Increase load each set.
B) for time;
1k row
15 clean & jerk; 155/105
25 pullups
run 400m
500m row
10 clean & jerk
15 pullups
     – rest as needed
3 sets; powell riase @ 30×1 x 8-10 reps. No clock.

Reminder to please sign in to class.

WOD – Monday – 11/09/15

WOD – Monday – 11/09/15
Join us as we perform the WOD “ColdSTARS” as we support the fight against Type 1 diabetes. Donations are greatly appreciated and 100% of funds will be going to JDRF. (Juvenile Diabetes Research Foundation)
On a continuous clock:
3 RFT
12 alt DB snatch
24 wallball shot
12 burpee box jump overs 24/30
– then, no rest
3 RFT
12 DL; 185/135
24 abmat situps
run 200m
– then, no rest
3 RFT
100m farmers carry; 70/hand 53/hand
20 HR pushups

WOD – Friday – 11/06/15

CLICK HERE to register for Battle of The Boxes 2

For Time:
20 Thrusters, 115/75
20 Sumo Deadlift High Pulls
20 push Jerks,
20 OHS; scale to back squats
20 Front Squats
***Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

WOD – Thursday – 11/05/15

3 Sets: Record times for each set
20 Russian kb swings 53/35
15 wallball 20/14
10 walking lunges w/sandbag
20 calorie row
15 box jumps 24/20
10 burpees
– rest 4-6 min bet sets
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Today’s WOD

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West Palm Beach, FL 33401
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