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Archive for the WOD Category

WOD – Wednesday – 03/30/16

WOD – Wednesday – 03/30/16
A) Clean + Hang Clean + Split Jerk
Build to heavy complex
B) 3 sets:
AMRAP 4:
50m run
1 power clean 185/125 RX+ Do 205/135
50m run
2 power clean
50m run
3 power clean
etc….
– rest 2 minutes between sets. RESTART the ladder each Set.
NOTE: You are challenged to do RX+ if able. Don’t worry about white board.

WOD – Tuesday – 03/29/16

A. 4 sets; bench press @32×1 x 6-8 reps
(Start at 50-60%)
B) 6 rounds; every 3:30
run 400m*
12 t2b
– score is your SLOWEST round
    *For those unable to stay on clock, scale to 300m Run

WOD – Monday – 03/28/16

WOD – Monday – 03/28/16
A) Every 2 Minutes x 6 Sets:
2 Hang Snatch (challenge the load, but there should NOT be misses)
B) AMRAP 10
9 power snatch 115/75
9 box jump 24/20
12 power snatch
12 box jump
15 power snatch
15 box jump
EXTRA CREDIT: For those who want a little extra work. (This will not be done with the class)
6×3 Snatch Balance. Keep it light and fast

WOD – Friday – 03/25/16

WOD – Friday – 03/25/16
Open WOD 16.5
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing burpees*
*Class can do burpee over bar if large class to save space

WOD – Thursday – 03/24/16

WOD – Thursday – 03/24/16
Endurance Day Thursday!!!!! No Cherry Picking Allowed!!!!
For Time:
Run 400m
– rest 1 min
Run 800m
– rest 2 min
Run 1200m
– rest 3 min
Run 1 Mile

16.5 Releases tonight! Don’t miss the showdown between Froning, Smith & Fraser. #WillbeEpic

WOD – Wednesday – 03/23/16

WOD – Wednesday – 03/23/16
Teams of 2:
AMRAP 20:
10 squat clean 185/125 (this should be ‘heavyish’ even if scaling)
20 pullups (RX+ do 8 muscle ups)
30 bar facinbg burpees
40 DB push press; 40/25
 – split reps up however you choose

WOD – Tuesday – 03/22/16

WOD – Tuesday – 03/22/16

How bout our team!!!! 11th place in the SE Region after week 4. And please give it up for our sister gym The CrossFit Squad for their 2nd place standing. We’ve got some fire breathers in this family of boxes!

AMRAP 15:
20 power snatch 75/55
10 burpees
20 abmat situps

WOD – Monday – 03/21/16

WOD – Monday – 03/21/16
A) 5 sets: 3 Clean and Jerks
Does not need to be TnG, but all 3 lifts must be done within :30 sec. Start at 70% and build
(Rest approx 90 Seconds between sets)
B) 4 RFT
10 front squat; 155/105
40 dubs
10 box jumps 24/20

WOD – Friday – 03/18/16

WOD – Friday – 03/18/16
Open WOD 16.4
AMRAP 13:
55 Deadlifts 225/155
55 Wallballs 20/14
55 Calorie Row
55 Hand Stand Push Ups (scale to HR Push-Ups)
        Scale accordingly to get throught the movements. Everybody should get to the last movement.

WOD – Thursday – 03/17/16

A) 3 Sets:
A1) 3 powell raise x 8-10 reps/arm
A2) ring row x 10-12 reps
A3) banded face pull x 20 reps (pull to forehead)
 B) AMRAP 18:
row 21 calories
15 abmat situps
9 HR pushups
1 rope climb
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Today’s WOD

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Delray Beach, FL 33445
Phone: (561) 702-4844

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844