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WOD – Friday – 05/27/16

3 Rounds For Time:
20 Burpee box jumps 24/20
20 STO 135/95
20 SDLHP 70/53

CLICK HERE for Memorial Day hours and WOD

Bootcamp – Friday – 05/27/16

5 Rounds For Time:
10 KB Swings – Right hand
10 KB Swings – Left hand
10 KB Swings – both hands
15 Around the Body passes
200m Run
******all kb swings are russian swings

CLICK HERE for Memorial Day hours & WOD

Memorial Day – Hours & WOD

Memorial Day – Hours & WOD

Join us on Monday, May 30th as we honor those that have served us. The workout will be the CrossFit traditional WOD…..MURPH

As usual, you can scale and modify if needed, or better yet, grab a partner and do Partner Murph!

Bootcamp members are welcome to attend.

Class times are 9am & 10am. There will be no other class times for the day.

Enjoy your Memorial Day!

WOD – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Row 20 calories
25 Russian KB siwngs; 53/35
Run 400m
****Score will be your fastest and slowest round. You’ll need to keep track.

Bootcamp – Thursday – 05/26/16

On a running clock, perform 1 round every 6 minutes for 4 rounds: (0:00, 6:00, 12:00, 18:00)
Run 200m
20 Alt. DB Snatch 40/25
50 Double Unders (Scale to 125 Singles)
****Score will be your fastest and slowest round. You’ll need to keep track.

WOD – Wednesday – 05/25/16

WOD – Wednesday – 05/25/16
A) AMRAP 6:
100m Run
10 TTB
5 Hang power clean 155/105
5 Hang squat clean 155/105
– rest 3 min
B) AMRAP 6:
100m Run
10 Pullups
10 Hang power clean 155/105
– rest 3 min
C) AMRAP 6:
100m Run
10 dubs
10 Hang squat clean 155/105

Bootcamp – Wednesday – 05/25/16

A) EMOM 12: (alt) – Core Training!!
:45 sec left side plank
:45 sec right side plank
12-15 Supermans
12-15 Abmat situps
B) 21-15-9
DB Hang Power Cleans (This is not an arm curl…listen to your coach)
Box Jump Overs 24/20
      Cash out with 400m Run

Bootcamp – Tuesday – 05/24/16

Bootcamp – Tuesday – 05/24/16
A) EMOM 9: (alt)
10 HR Push-ups
15 Medball Russian Twists 20/14
15-20 Air Squats
B) AMRAP 14:
10 KB DL 70/53
8 Knees To Elbows
6 Burpees

WOD – Tuesday – 05/24/16

WOD – Tuesday – 05/24/16
4 Sets, Rotate between A1 & A2
A1. Bench press x 8 reps. Rest 1-2 min
A2. Bent over barbell row @1113, 8-10 reps. Rest 1-2 min
B) For Time:
21-15-9
Deadlift 185/115 (RX+ do 225/155)
Burpee Over Bar

!!!Congrats to Team CrossFit Boynton Beach for their outstanding performance at the Regional CrossFit Games

Bootcamp – Monday – 05/23/16

For Time:
100 Wallballs 20/14*
*at the top of everymute (inclucing 0:00, do 5 Burpees)
Cash out with 400m Run
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844