BGI CrossFit Palm Beach, CrossFit Jupiter, CrossFit West Palm Beach, Jupiter Bootcamp, Palm Beach Bootcamp

How good is your snatch?

 

BGI South

 

Games Workout #5 (Modified)

 

30-20-10

Wall Ball (M:20#, W:14#) 10ft Target

Snatch (M:75#, W:45#)

 

BGI North

 

"Fight Gone Bad"-ish

 

Row
Wall Ball
Clean High Pulls (M:95#, W:65#)
Box Jumps
Push-Ups

*Complete 1 Minute for Max Reps of each of the above exercises (Row for
Calories). No Rest Between Exercises, Rest 1 Minute Between Rounds, Complete
3 Rounds.

Just remember when doing your runs that it could be MUCH worse.

BGI South

4X 400m Sprint

4X 500m Row

Rest as needed between intervals. Any order, but must complete all 8 intervals. 

BGI North 

WOD - A

Shoulder Press 5-5-5

Push Press 1 x 15-20

WOD - B

"Grace"

For Time:

30 Clean & Jerk

A & B will be followed by:

4 x 100M

4 x 200M

Back Home

All the trainers (except Jmac) have returned from Cali. We had a great experience. We were able to see old friends from FL, GA, and AL and also meet and share ideas with other CrossFitters from around the WORLD. 

We are very proud of both Dana and Jenni for their efforts and accomplishments! They were 2 of just 72 women invited, from around the world, to perform in this amazing event. 

Unfortunately, with the luck of the draw of the 8 events, they were required to start with a 7k trail/hill run followed by max weight deadlifts. Neither event are they particularly strong at so they were eliminated without the opportunity to perform the workouts they would have excelled at. I have a sneaky suspicion they both will be attacking their weaknesses headlong and return next year even stronger and faster than they are now (which is pretty damn strong and fast!)

The first part of the hill run for the team event. Believe me when I say that the photos and videos don't even come close to giving this monster justice.

BGI NORTH

WOD - A

Back Squat/Front Squat 5-5-5

Front Squat/Back Squat 1 x 15-20

3 Rounds 

50 Double Unders

200M Weighted Run

10 Strict Pulls

15 Toes to Bar

WOD - B

Partition As Needed

800M Weighted Run

120 Squats

60 Toes to Bar

40 Strict Pull-Ups (60 Kipping or Band)

BGI SOUTH

WOD -

"Games Chipper" (Slightly modified)

10 Cleans (M:135#, W:95#)
15 Toes to Bar
20 Box Jumps (M:24", W:20#)

30 Double Unders

10 Ring Dips
15 Dumbell Push Presses (M:40#, W:25#)
20 Thrusters (M:95#, W:65#)

30 Double Unders

10 Pull-ups
15 Burpees
20 Overhead Walking Lunges (total steps) (M:45#, W:25#)

30 Double Unders

20 Minute AMRAP

4 Handstand Pushup
8 Kettle Swings
12 Sit-Ups

Points Play

3 Points:
 
75 Double Unders
400 Meter Run
500 Meter Row
 
1 Point:
 
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
 
Must Do Each at Least Once

South WOD and North WOD--B

"Nancy"
 
5 Rounds for Time:
 
400M Run
15 Overhead Squats

 

North WOD--A

Back Squat/Front Squat     5-5-5
Front Squat/Back Squat     1 x 15-20
 
Then:
 
Alternating Tabata
 
Power Clean
Double Under
 

5 Rounds:
 
2 Minutes Max Kettle Swings
Row for Time (Row the Calories Equal to # of Kettle Swings from Current Round)
Rest as Needed Between Rounds

Denise navigates to the top of the rope for the first time!

 

Main WOD

3 Rounds For Reps:
 
1 Minute Max Rep Box Jump (20")
2 Minutes Max Rep Burpees
3 Minutes Max Rep Double Unders
1 Minute Max Rest

 

NORTH WOD--B
 
Deadlift     5-5-5
 
Then:
 
Partition As Needed:
 
5 Rope Climbs
50 Burpees
100 Box Jumps
 

Caption that photo....

Post caption to comments section below! (to assist you...pictured left-right are: Dana, Tyson, Gabrielle)

Main WOD

Shoulder Press    5-5-5

Push Press         1 x 15-20

Then:

 

For Time...6 Rounds Decending:

Run 100

Squats     20-18-16-14-12-10 

Run 100

Knees to Elbows    10-9-8-7-6-4

NORTH WOD--B

For Time...5 Rounds Decending:

 

100 Meter Run

Squats         50-40-30-20-10

Run 100 Meters

Push Press   25-20-15-10-5

K-2-E           15-12-9-6-3

Happy 18th Birthday!

Sarah celebrated her 18th birthday on July 2. We wanted to congratulate her on officially becoming an adult AND finding her "big girl" muscles!

South WOD

1000M Row
30 Walking Lunges
15 Pull-Ups
750M Row
30 Walking Lunges
15 Pull-Ups
500M Row
30 Walking Lunges
15 Pull-Ups

North WOD-- A

Back Squat/Front Squat 3-3-3-3-3
Front Squat/Back Squat 1 x 15-20
2 Minute Max Pull-Ups

Metcon:

4 x 400M (1 Minute Rest Between)


North WOD-- B

1000M Row
35 Slamball
25 Goblet Squats
15 Pull-Ups
750M Row
35 Slamball
25 Goblet Squats
15 Pull-Ups
500M Row
35 Slamball
25 Goblet Squats
15 Pull-Ups