8/30/14

• Teams of 2 or 3
• 
  
• AMRAP 30
• 
  
• 40 Wall Balls (20/14)
• 30 Toes To Bar / 45 V-Ups (bootcamp)
• 200 M run together

8/29/14

• A. Band Sprints 50m x3 per person
• 
  
• B. 5 rounds
• 
  
• 8 hang power cleans (135/95)
• 10 Box Jumps (30"/24")
• 12 Ring Dips / 24 box dips

8/28/14

• A. TnG (touch and go) Power Cleans 3-3-3-3-3
• 
  
• B. 1,2,3...7,8,7...3,2,1 
• 
  
• KB American Swings (70/53) 
• C2B Pullups (RX chest must touch bar EVERY rep)
• *10 double unders/lat hops after each set

8/27/14 - "WE" wednesday

• A. EMOM 8 up to 80% Snatch then E2MOM 10 working up to 100% or higher 
• 
  
• B. teams of 2 or 3
• 
  
• EMOM 10 rounds PER teammate, can alternate in any way.
• 6 double KB/DB thruster (55/35)
• 7 situps
• 8 pushups (chest to floor)
• 
  
• resting teammate MUST hang from pullup bar. If that partner gets down before the work is finished, all teammates will perform 3 burpees.

8/26/14

• A. Clean Pull 3-3-3-3-3
• 
  
• B. 
• AMRAP 7
• 3 Power Snatch (135/95)
• 7 burpees over the bar (must jump off TWO feet over bar)
• 
  
• rest 3 min
• 7 Min AMRAP
• 5 Floor Press (135/95)
• 10 Floor Wipers (3 per side, feet come down to 1 foot off floor then back up to one side of barbell)

8/25/14 - "Hammer" (benchmark)

• A. Weighted Pushups 5-5-5-5-5
• 
  
• B.
• 
  
• 5 Rounds, each for time of: 
•  
• 5 Power Cleans, 135#  
• 10 Front Squats, 135#  
• 5 Jerks, 135#  
• 20 Pull-ups
• **Rest 90 Seconds**
• 
  
• 5 rounds For Time

8/23/14

• AMRAP 20
• 
  
• OH Weighted Box Step Ups (45/25)(5 per leg)(30"/24")
• 20 Box Jumps (30"/24")
• 40 Double Unders / Lateral Hops
• 200 M run with wall hurdle (3 burpees to skip wall)

8/22/14

• A. Front Squat 3-3-3-3-3
• 
  
• B. 4 rounds
• 
  
• 20 KB American Swings (70/53)
• 15 Goblet Squats (70/53)
• 10 Burpees

8/21/14 - "Pulling Diane"

• A. 400 M run relay 2x
• 
  
• B. 21-15-9
• 
  
• Deadlifts (225/135)
• HSPU (head to yoga mat for RX)
• Pullups

8/20/14 - "WE" Wednesday

• A. Push Press 5-3-3-1
• 
  
• B. In teams of 2
• 
  
• 20 Minute AMRAP
• 
  
• Partner A runs one 400M 
• Partner B does AMRAP Hang Power Snatch (95/65) until A gets back.
• Switch and repeat. (score is reps of hang power snatch) (Each person only runs once and H. P snatch once) each snatch = 1 point
• 
  
• Partner A runs 400 M
• Partner B does AMRAP Back squats from floor until A returns.
• Switch and repeat.
• Again, each person only runs once and squats once. every 2 back squat = 1 pt
• 
  
• Partner A runs 400 M
• Partner B does AMRAP Box Jumps (24"/20")
• Switch and repeat. 2 box jump = 1 pt, round down.
• 
  
• Partner A runs 400 M
• Partner B does AMRAP Burpees
• Switch and repeat.
• 3 burpees= 1 pt
• 
  
• If above is completed in less than 20 minutes, start over and continute until 20 minute cap.

8/19/14

• A. Pendlay Row 3-3-3-3-3
• 
  
• B.
• 
  
• 20 Double Unders / lateral hops
• 5 Rope Climbs / 15 strict pullups
• 20 Double Unders / lateral hops
• 10 OHS (115/75)
• 20 Double Unders / lateral hops
• 20 Floor Press (115/75)
• 20 Double Unders / lateral hops
• 25 Cal row
• 20 Double Unders / lateral hops
• 20 Floor Press (115/75)
• 20 Double Unders / lateral hops
• 10 OHS (115/75)
• 20 Double Unders / lateral hops
• 5 Rope Climbs / 15 strict pullups

8/18/14 - "Grace" (benchmark)

• A. Warmup 3 round NFT
• 
  
• 100 M run
• 10 Empty Bar Pwr clean and jerk
• 30 sec L-sit hold
• 
  
• B. Deadlift 3-3-3-3-3
• 
  
• C. Grace 
• 30 C&J
• 
  
• C. rest 5 min then
• with a running accumulate a total of 3 min L-sit hold (on boxes or paralletes)

8/16/14

• 200 M run
• 100 Double Unders / Lateral Hops
• 200 M run
• 50 Air Squats
• 200 Run
• 30 Toes To Bar / 50 situps
• 200 M run
• 20 burpees
• 200 M run
• 20 KB American Swings (70/53)
• 200 M run

8/15/14

• A. 400 M row relay x2
• 
  
• B. 3 rounds
• 
  
• 400 M run
• 5 Ring Muscle Ups / 15 C2B Pullups
• 20 OH Plate lunges (45/35)

8/14/14 - "Bergeron Beep Test" (benchmark)

• A. Hang Squat Snatch EMOM 8 up to 80%
• 
  
• E-2MOM 10 up to 100+%
• 
  
• B. "Bergeron Beep Test"
• 
  
• On the minute for as long as possible:
• 7 Thrusters, 75/55 (do NOT drop the bar!)
• 7 Pull ups
• 7 Burpees
• 
  
• **if you can NOT finish up to minute 8, immediately go off for an 800 M run

8/13/14 - "WE" Wednesdays

• A. 200 M run relay x3 each athlete
• 
  
• B. AMRAP 15
• 
  
• Station 1 – Wall Balls (20#/14#) & Wall Sits
• Station 2 – Ground 2 Overhead (135#/95#) & KB front rack hold (like goblet squat)
• Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
• Station 4 – KB Swings (53#/35#) & Barbell front rack hold
• Station 5 – Sit-ups & Plank
• 
  
• 3:00 per station for total of 15 minutes. Teams must switch movements quickly after every 3 minutes. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

8/12/14

• A. Push/Split Jerk 3-3-3-1-1
• 
  
• B. 10 Rounds
• 
  
• 1 Min on, 1 min off
• 100 M run
• 5 Box Jumps (24"/20")
• Max Rep hang power cleans (135/95)
• 
  
• *total score is HPC's

8/11/11 - "JT" (benchmark) We'll miss you SWIFTY!

One of our original Boca firebreathers, Christina Swift will most likely be doing her last WOD with us today! She will be continuing her pursuit to advance in the sport of Rugby and moving out of town to be able to do this. If you see her at the box, please take the time to throwdown with her and wish her good luck in her new phase in life.

We'll miss you "SWIFTY"!

• A. Hang Power Clean 5-3-3-1-1
• 
  
• B.
• J.T.
• 
  
• 21-15-9  
• Handstand Push-ups / modified 
• Ring Dips / 2x box dips
• Push-ups (Chest to floor)

8/9/14

• AMRAP 25
• 
  
• 10 Box Jumps (24"/20")
• 10 Med Ball Situps (20/14)
• 200 M med ball run

8/8/14

• A. Farmer Walks 50M max weight 3 attempts per athlete
• 
  
• B. 5 rounds
• 
  
• 10 Hang Squat Cleans (115/75)
• 10 Bar hop burpees
• 10 Calorie Row

8/7/14

Warmup: burgener warmup for snatch movements

A. EMOM 8, 1 power snatch up to 80%, continue to part B without rest

B. E2MOM 10, 1 power snatch up 100% or new PR

C. 1 mile run for time. Don't overthink this. It's only one mile. Come work on your snatches then get your one mile time trial!

D. practice any weakness for remainder of class with a coach

8/6/14

• A. Single Arm DB/KB row 3x10 per arm
• 
  
• B. Teams of 2 or 3
• 
  
• 6 rounds, one partner working at a time
• 
  
• 8 Deadlift (315/225)
• 10 Man Makers (includes thruster!) (55/35)
• 20 HSPU / modified

8/5/14

• A. Floor Press 5-3-3-1-1
• 
  
• B. AMRAP 20
• 
  
• 10 Snatches (95/65)
• 10 Push Press (95/65)
• 30 Double Unders / Lateral Bar hops

8/4/14 - "Helen" (benchmark)

• A. Strict Shoulder Press 5-3-3-1-1-
• 
  
• B. "Helen"
• 3 rounds
• 
  
• 400 M run
• 21 KB American Swings (53/35)
• 12 Pullups
• 
  
• C. Hollow Rock hold
• 3 attempts max effort

8/02/14

• 4 rounds
• 
  
• 15 KB American Swings(70/53)
• 15 Sumo DLHP (70/53)
• 20 Front KB Lunges
• 400 M run