Thursday's WODs and Announcements/Reminders!

May 18, 2016

We got quite the down pore of rain today! Glad many of you could still make it into the box for your workout! As for the rest of you...we sure hope to see you tomorrow for either Endurance, Unloaded, or CrossFit! Before we announce your Thursday WODs, we have a couple of announcements/reminders...

 

1. BEACH WOD this Sunday! Both classes will be moved up 1 hour earlier than usual with the EWOD starting at 8am on the Linton Bridge (meet at Linton and A1A) and the Beach WOD starting at 9am (meet at anchor park). Talk to your coaches if you have any questions!

 

2. Many of you remember and volunteered at our charity crossfit competition that we hosted a couple years back to raise money for Place of Hope, a foster care organization in Palm Beach County. Kaley Campbell (Matt's sister) will be hosting a social tomorrow night for the Young Ambassadors group she started to benefit Place of Hope! If you or anyone you know is interested in making a difference within our community please come out to Max's Social House tomorrow night and learn more about how you can be a voice for foster kids in Palm Beach County <3

 

Now onto your Thursday WODs!

 

Thursday May 19, 2016

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

WARM UP:

400m Run or Row

1 L. Knee Hug Toe Tug

1 L. Spiderman Lunges

10 Ring Rows

10 Split Jumps

10 PVS OHS

Then…PVC shoulder mobility

 

STAMINA:

 

Option 1:

5000m Bike w/ 200m Run every 1K

 

Option 2:

2000m Row w/ 200m Run every 400m

 

Option 3:

2000m Run w/100 Singles every 400m

 

 

WOD:

 

3 RFT:

30 DUBs

30 OH Lunges 55/75

30 Hollow Rocks

 

Cash-out Complex:

Squat Snatch

Snatch Grip Deadlift

Hang Squat Snatch

Snatch Balance

Overhead Squat

 

 

Endurance WOD (6am)

 

Pre-WOD: Stamina (see above)

 

WOD:

 

3 RFT:

40 DUBs

30 Mountain Climbers

20 Calorie Row

10 Burpees Tuck Jumps

 

 

 

Unloaded WOD (6:30pm)

 

200 Singles

 

15-10-5

Burpees

DB Step-ups (each leg) 10/20#

 

200 Single Leg Singles

 

15-10-5

KB Snatch 26/44

Deck Squats

 

200 Backwards Singles

 

15-10-5

Push-ups

Back Jacks

 

THEN…POWER ROUND!!

Repeat the entire workout with 5 reps of every movement and 50 reps of the jump rope movements

 

 

 

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