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Archive for 2013

WOD – Tuesday – 12/31/13

WOD – Tuesday – 12/31/13

Happy New Years Eve!!  Remember that we will run a full morning load but the last class will be at noon. – 6a, 7a, 9a, 10a & 12 and the 11am Bootcamp.   A) Back Squat 10-10-10 70%, 75%, 75-80% (Don’t post load) B) 2 Rounds For […]

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WOD – Monday – 12/30/13

WOD – Monday – 12/30/13

A) AMRAP 6  - 5 deadlifts 245/165  - 10 burpee over bar  - 30 dubs / 60 singles    REST 5 B) AMRAP 6  - 6 Hang cleans  135/95  - 10 Hand release push ups    REST 5 C) 6 MINUTE LADDER: (2,4,6,8,etc…)  - KB Swings – […]

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WOD – Friday – 12/27/13

WOD – Friday – 12/27/13

  A) 10-8-6-4-2-4-6-8-10 DB Snatch (40/25) – Alternating…Total reps HSPU Burpees   B) 1000m Row For Time

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WOD – Thursday – 12/26/13

WOD – Thursday – 12/26/13

Time to work off those Christmas cookies!!   A) 12 Minutes to find a 2 rep-max Thruster (from the ground.)   B) For Time: Buy In: 10 Thrusters 135/95 Then 5 rounds of: 5 clean & Jerks 135/95 10 pull-ups 15 Box-jumps 24/20 Cash Out: 10 Thrusters […]

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WOD – Tuesday – 12/24/13

WOD – Tuesday – 12/24/13

Merry Christmas Eve!! 12/24/13 AMRAP 24: 12 snatch (95/65) 24 Abmat Sit-ups 13 burpees 100m sandbag carry (no significance to the date, just a good filler to the WOD) Any bag will do on the sandbag carry. If out of bags use a bumper plate…or medball   […]

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WOD – Monday – 122313

WOD – Monday – 122313

For Time: 1 mile run 10 hang cleans 185/125 20 front squats 185/125 30 box jumps 24/20 40 KB Swings 53/35 50 wallballs 20/14   Merry Christmas Eve Eve. Be sure to check out the Blog/Announcements category for the latest 411

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“10 Questions” with Emily Kujala Smartt

“10 Questions” with Emily Kujala Smartt

Hi folks, my name is Carmine Sarazen. I am a photographer based in town. I am also a member at CrossFit Boynton Beach. In the past 9 months I have had the privilege of making images around the box. Rob and Aline have trusted me enough to […]

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WOD – Saturday – 12/21/13

WOD – Saturday – 12/21/13

12 WOD’s of Christmas: Day 1: 200m Run Day 2: 2 Squat Clean 135/95 Day 3: 3 STO 135/95 Day 4: 4 Burpee over Bar Day 5: 5 Hand Stand Push-ups Day 6: 6 pull-ups Day 7: 7 Box jumps 24/20 Day 8: 8 Toes to bar […]

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WOD – Friday – 12/20/13

WOD – Friday – 12/20/13

A) EMOM 12 Odd Minutes – 2 Power Cleans + 2 Front Squats (75-80% of max power clean) Even Minutes – 3-5 Strict pull-ups (depending on ability) (Coaches do not post load)   B) AMRAP 8: 8 hang cleans – 95/65 8 Front rack alt lunges – […]

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WOD – Thursday – 12/19/13

WOD – Thursday – 12/19/13

  Today is a rest from the Barbell! You’ve lifted a lot of weight over the past 3 days. For the record, it was supposed to be track day but we threw in some burpees and KB’s to spice it up a bit. No Cherry picking!!!!   […]

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