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WOD – Monday – 11/24/14

WOD – Monday – 11/24/14

  Thanksgiving Schedule    A) Warmup: 2 Rounds NOT for time 18 wallball 100m Farmers carry 8-10 Ring Dips 20-30 Dubs or attempts   B) 4 Rounds For Time: 10 Fr Rack Alt Lunges 115/75 15 Burpee over bar 20 Push press 115/75 2 min rest btwn […]

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Holiday Hours…

Holiday Hours…

Thursday closed. Friday: 8am bootcamp. 9am, 10am & 12pm CrossFit. Onramp will be on Monday and Tuesday at 8pm, rather than Wednesday & Thursday.

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WOD – Friday – 11/21/14

WOD – Friday – 11/21/14

Happy 7th Birthday Kailie!   A) Strength: Bench Press Build to a 1RM (with a spotter of course)   B) For Time: 20 Power Cleans 95/65 20 Wallballs 20/14 20 Power Snatch 95/65 20 burpees 20 Power Snatch 95/65 20 Wallballs 20/14 20 Power Cleans 95/65

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WOD – Thursday – 11/20/14

WOD – Thursday – 11/20/14

  A) 3 Rounds NOT For Time: (any order) 2 Rope Climbs OR 3 planks 100m Sled Push or Pull – Pick weight 30 Sec HS Hold (against wall) 10 Hollow Rocks or GHD Sit-ups   B) 2 Rounds For Time: 400m Run 40 KB Swings 53/53 […]

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WOD – Wednesday – 11/19/14

WOD – Wednesday – 11/19/14

  A) 4 x 200m Run every 2 Minutes Increase speed each round. Finish at 90%   B) Strength: Front Squat reps =      5-3-1,            5-3-1,             5-3-1 %=     65-70-80,     70-80-92,     80-90-101* *Can you hit […]

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WOD – Tuesday – 11/18/14

WOD – Tuesday – 11/18/14

  A) Skill/Warm-up: 3 Rounds NOT for Time 15-30 Double Unders – depending on skill level 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups 8 Good Mornings 45/35   B) 3 Rounds For Time 10 Deadlifts 275/185 15 Pull-ups* 20 Box Jumps 24/20 […]

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WOD – Monday – 11/17/14

WOD – Monday – 11/17/14

  A) Warmup: 2 Rounds NOT for time 6 Turkish Gettups 10 V-ups 15 Jumping squats   B) EMOM 24: (Strength/Volume/Skill) Min 1: 2 Power Cleans + 2 Front Squats @ 80% of 1RM power clean Min 2: 10 Walking Lunges (KB or DB- pick weight) Min […]

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WOD – Friday – 11/14/14

WOD – Friday – 11/14/14

  A) Strength: Back Squats 5×2, 2×3 @ 80%   B) For Time: 21-15-9 power cleans 95/65 burpee over bar Double Unders (2:1 Singles)   C) NOT For Time: 400m Farmers Carry – You choose weight

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WOD – Thursday – 11/13/14

WOD – Thursday – 11/13/14

  A) Skill/Warm-up: 3 Rounds NOT for Time – (Any order) 15-30 Double Unders – depending on skill level 2-4 mu’s OR 6 C2B OR 8 Pull-ups OR 10 Jumping Pull-ups 30-45 sec Superman hold 50m Sled push OR pull – chose weight   B) 3 Rounds […]

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WOD – Wednesday – 11/12/14

WOD – Wednesday – 11/12/14

  CLICK HERE  for the link to ton’s of pic’s on from the Battle… A) Strength: Push Press 2 x 5 @ 80% 2 x 10 @ 70% B) AMRAP 20 5 HSPU 7 Thrusters 95/65 9 KB Snatch 53/35 200m Run

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Phone: (561) 357-9244

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Boynton Beach, FL 33426
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West Palm Beach, FL 33401
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