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Archive for the WOD Category

WOD – Friday – 05/20/16

For Time:
21-18-15-12-9-6-3
Unbroken thrusters; 95/65*
50m run after each set
*10 burpee penlty for each drop (scale accordingly)
Cool Down: Row 1,600m @easy pace

WOD – Thursday – 05/19/16

2 RFT
run 800m
run 400m w/ a sandbag
run 200m w/ a medball; 20/14
100m farmers carry; 53/35

WOD – Wednesday – 05/18/16

A. 3 Sets:
10-12 Bent-over barbell rows @1113 tempo
B) On a running clock..
B1) 3 Rounds For Time of:
9 TTB
15 DL 155/105
9 HSPU
@12:00 minutes: B2) For Time:
50 burpees
50 abmat situps
50 calorie row
 **Score B1 & B2 separately
(If B1 is not finished in 12 minutes, then the score would be number of reps completed.)

WOD – Tuesday – 05/17/16

5 Sets: Rotate between A1 & A2
A1. Backsquat x3 reps; 80-85%; should be continuing to build load from last Tuesday; rest 1 min
A2. Box jump x3 reps; should be high, but NOT MAXIMAL; rest 2 min
          Do Not post results
B) 5 RFT: (24 Minute Time Cap)
200m Row
100m Run
5 TnG squat cleans; 135/95*
    *Scale weight accordingly to allow 5 touch-n-go squat cleans
           – rest 2 min bet rounds

WOD – Monday – 05/16/16

A) EMOM 10: Snatch x 3 reps
Drop each rep and reset. Use same weight for all lifts. Use 65-75% of max.
B) For Time:
Buy in with 400m Run
then..
3 RFT
20 pullups
20 STO*
 *Increased load each round
     Guys: 95, 115, 135
     Ladies: 65, 75, 95
         then…
Cash out with 400m Run

BEACH WOD Saturday!

BEACH WOD Saturday!

A reminder that the gym will be closed today. Please join us at 8:45 at Delray Beach (south end of Delray Beach on A1A at Casurina).

WOD – Friday – 05/13/16

WOD – Friday – 05/13/16

A reminder that we are having a Beach WOD on Saturday at 8:45 at the south end of Delray Beach…by the volleyball courts. The gym will be closed!!! Everybody must come to the beach. Mandatory.

A) Backsquat.
Build to a heavy set of 4 reps. Goal….hit last weeks triple weight for 4!!
B) 5 RFT
5 Squat clean thruster. 135/95 RX+155/105
50m Run
10 pullups (RX+ do C2B)
50m Run

WOD – Thursday – 05/12/16

AMRAP 30:
1 mile run buy in, then…
10 sandbag clean and jerk
50m farmers carry; 53/35
10 box jumps; 24/20
50m empty sled push or pull. ***can be done anytime in round

WOD – Wednesday – 05/11/16

A) EMOM 12:
8 Wallballs 20/14
6 Burpees to plate
AMRAP power snatches; 115/75 in remaining time
    – rest as needed
B) Situps: Accumulate 100 reps, on your own. Not for time

WOD – Tuesday – 05/10/16

Perform 4 Sets, rotating between A1 & A2:
A1. 5 Backsquats @ 75-80% – Rest 1 min
A2. 8-12 PERFECT PUSHUPS! No snaking, even if that means going down to the knees @31×1 – Rest 2 min
B) 3 Sets: SHOULD BE MOVING FAST!
400m Row
12 Burpees
12 DB push press 40/25
– rest 3 min bet sets
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975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

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West Palm Beach, FL 33401
Phone: (561) 702-4844