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Thursday 1/20/22

CrossFit Boynton Beach – A. CrossFit

Split Jerk Practice

– Tall Jerk 5 reps, x3 seys

– 6-8 minutes of split jerk work

– – this is the first time in a few weeks that we’re actually doing this full movement. keep it light

Metcon (Time)

For TIme

Run 1,000m

Ski 2,000m

Bike Erg 3,000m

Row 2,000m

Run 1,000m

Comments

CarlosThursday 1/20/22

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Thursday Class WOD 1/20/22

Split Jerk Practice
– Tall Jerk 5 reps, x3 seys
– 6-8 minutes of split jerk work
– – this is the first time in a few weeks that we’re actually doing this full movement. keep it light!
+
For TIme
Run 1,000m
Ski 2,000m
Bike Erg 3,000m
Row 2,000m
Run 1,000m

Comments

Alex RuggiereThursday Class WOD 1/20/22

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Gas Tank

CrossFit Boynton Beach – Gas Tank

Row Conditioning

Metcon (Time)

8 Rounds;

Row 500m

– Rest 1:30 bet rounds

** start @ 60% effort then build intensity each set

Comments

CarlosGas Tank

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Wednesday CrossFit Wod 1/19/22

10 Min AMRAP
15/12 Calorie Machine
12 Burpee Box Jumps
9 DB S2OH/arm 50/35
– rest 5 Min
7 Min AMRAP
15/12 Calorie Machine
3 Wall Climbs
10 Burpee to target
3 Wall Climbs
– Rest 5 Min
4 Min AMRAP
12 Deadlifts
9 Hang Power Cleans
6 S2OH
(155/105)

Comments

Alex RuggiereWednesday CrossFit Wod 1/19/22

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Tuesday 1/18/22

CrossFit Boynton Beach – A. CrossFit

Metcon (No Measure)

EMOM x20 Min

1st – 25ft Single Arm DB OH Walking Lunge 50/35 (one arm per set)

2nd – 25-50ft HS Walk

3rd – 20 Situps or 10/15 GHD Situps (only perform GHD Situps if you are able to do 12-15 unbroken T2B)

4th – 1-3 Rope Climbs

Metcon (Time)

For Time

30/22 Calorie Echo Bike

Run 100m

20 HSPU

Run 100m

30/22 Calorie Bike Erg With Damper Set to 10

Comments

CarlosTuesday 1/18/22

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Gas Tank

CrossFit Boynton Beach – Gas Tank

Echo Bike Conditioning

Metcon (Calories)

10 Set:

1 Min Echo Bike
1 min rest

**first 10/8 calories @ hard pace then continue @ 10:00 pace for remainder of working minute

Comments

CarlosGas Tank

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Tuesday CrossFit Wod 1/18/22

EMOM x20 Min
1st – 25ft Single Arm DB OH Walking Lunge 50/35 (one arm per set)
2nd – 25-50ft HS Walk
3rd – 20 Situps or 10/15 GHD Situps (only perform GHD Situps if you are able to do 12-15 unbroken T2B)
4th – 1-3 Rope Climbs
+
For Time
30/22 Calorie Echo Bike
Run 100m
20 HSPU
Run 100m
30/22 Calorie Bike Erg With Damper Set to 10

Comments

Alex RuggiereTuesday CrossFit Wod 1/18/22

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Bike Erg

CrossFit Boynton Beach – Gas Tank

Comments

CarlosBike Erg

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Bike Erg

CrossFit Boynton Beach – Gas Tank

Bike Erg Intervals

Bike Erg (Time)

3,000m Bike W/Damper on 10

2,000m Bike W/Damper on 8

1,000m Bike W/Damper on 6
Rest 4min

3 Sets

Comments

CarlosBike Erg

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Monday- CrossFit WOD- 1/17/22

Monday

10 Minute AMRAP
20 Pullups
20 Wallballs
20 Calorie Ski/Row
– rest 2 Min
EMOM x9 Min
1st – 8-10 Thrusters 95/65
2nd – 8-12 C2B Pullups
3rd – 1 Min EASY machine

Comments

Alex RuggiereMonday- CrossFit WOD- 1/17/22