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

Keith and Ginny show that "those that sweat together, stay together".

 

Both locations have quite a few couples (as well as parents and children, brothers and sisters, cousins) that workout together. If you are a couple that works out together lets hear your experience. Have you always exercised together? With the scalability of CrossFit, is this the first opportunity you've had to work out together doing the same routine? Has this changed your relationship?

If your significant other does not workout here lets hear your thoughts. Do you wish they would? Are you glad they don't and it gives you some "space" or "you time"?

 

Post to comments below! Don't worry, you can post anonymously.

 

BGI South WOD and North WOD - A

 

Power Clean

3RM (Rep Maximum) or 5RM

 

then:

10 X 100m Sprints

 

 

BGI North WOD - B

 

20-18-16-14-12-10

 

200m Run

Kettle Bell Swings

Burpees

“Barbara”
 
5 Rounds…3 Minutes Rest Between Rounds

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

BGI North WOD

20 Box Jump Burpee
200m Sandbag Carry
18 Box Jump Burpee
180m Sandbag Carry
16 Box Jump Burpee
160m Sandbag Carry
14 Box Jump Burpee
140m Sandbag Carry
12 Box Jump Burpee
120m Sandbag Carry
10 Box Jump Burpee
100m Sandbag Carry

BGI South WOD

20 Box Jump Burpee
200m Weighted Carry
18 Box Jump Burpee
180m Weighted Carry
16 Box Jump Burpee
160m Weighted Carry
14 Box Jump Burpee
140m Weighted Carry
12 Box Jump Burpee
120m Weighted Carry
10 Box Jump Burpee
100m Weighted Carry

Could this be your Challenge WOD?

BGI South & BGI North WOD A -

For Time:

500M Row

400M Run

4 Rounds; Rest as needed between rounds.

BGI North WOD B -

5 Rounds for time of:

10 Power Cleans (heavy)

400M Run

Who are we?

Same rules as before. Hint #1.... BGI North Clients.

BGI South WOD

Today's WOD will not be on the website. It is the end of the 6 week challenge and participants will be repeating an unknown workout from the first week of the challenge. Not necessarily the same WOD for all participants.

Not in the challenge? Never fear, we have a workout for you also!

BGI North WOD - A

“Josh” 

 

21 OHS

42 Pull-Ups

15 OHS

30 Pull-Ups

9 OHS

18 Pull-Ups

 

 

BGI North WOD - B

In 2 Minutes:

 

10 Pull-Ups

15 Push-Ups

Max Rep OHS

 

Score By Total OHS…Repeat for 16 Minutes.

Click here to read an article written recently about BGI. Post thoughts to comments below!

 

BGI South WOD

Today and tomorrow, WODs will not be on the website. It is the end of the 6 week challenge and participants will be repeating an unknown workout from the first week of the challenge. Not necessarily the same WOD for all participants.

Not in the challenge? Never fear, we have a workout for you also!

 

BGI North WOD - A

 

Shoulder Press for 3RM or 5RM

then:

 

For 10 Minutes:

Kettle Swing until you break

Knee-2-Elbow until you break

Push-Up until you break

REPEAT

*Score Your Own Reps. Total Reps for Score

 

BGI North WOD - B

 

For 20 Minutes:

Push Press until you break

K-Swing until you break

K-2-E until you break

REPEAT

*Score Your Own Reps. Total Reps for Score

Who am I?

From now until Halloween we will randomly post pics of clients in the costume of our choosing. Lets play a little guess who I am game. We will post clues throughout the day until someone correctly guesses the person in the picture. Hint #1.... this is a BGI South client.

Disclaimer: Person in the photo can't render a guess!

BGI North WOD - A

Front Squat  or Back Squat 

5-5-5

then:

Alternating Tabata

Double Under

Sit-up

Sprawl

BGI South WOD and North WOD - B

Alternating Tabata

Double Under

Sit-up

Sprawl

Medball Front Squat

Pack a lunch today...... You may be here a while!

Check out this video to see what is possible with a jump rope. Its a bit long but the skills get better as it goes, so keep watching. (Thanks Joanie for sending this in)

BGI South WOD

"Filthy Fifty"

50 Box Jumps

50 Jumping Pull-Ups

50 Kettle Swings

50 Walking Lunges

50 Knee-to-Elbows

50 Push Press

50 Back Extensions or Good Mornings

50 Wall Ball Shots

50 Burpees

50 Double Unders

BGI North WOD - A

"Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1  Mile Run

*May choose RX'd or Partitioned

BGI North WOD - B

"Smurph"

800m Run

50 Pull-Ups

100 Push-Ups

150 Squats

800m Run

*May choose RX'd or Partitioned

Caption that photo.....

Not quite sure what the conversation going on between Denise and Dana is, but I'm sure you all can come up with something. Post your guess of whats going on to the "comment" section below!

 

3 Rounds for reps:

 

2 Minute Row for Max Calories

2 Minute Max Sit-ups

2 Minute Max rep Sumo Deadlift High Pull

2 Minute Sprint for Distance

2 Minute between rounds

BGI South's 4:15pm workout from last Friday. Thank you Tom for video taping and editing!

BGI North WOD

"Filthy Fifty"

50 Box Jumps

50 Jumping Pull-Ups

50 Kettle Swings

50 Walking Lunges

50 Knee-to-Elbows

50 Push Press

50 Romanian Deadlifts or Good Mornings

50 Wall Ball Shots

50 Burpees

50 Double Unders

BGI South WOD

Shoulder Press 1-1-1 

Push Press 3-3-3

Push Jerk 5-5-5

then:

2K Row for time