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WOD – Friday – 09/19/14

WOD – Friday – 09/19/14

It Friday Funday for the WOD junkie in you! We’ve spiced it up a bit the last couple weeks with the competitor-type WOD’s. Enjoy, and know when to scale! A) Find 1 RM Push Press 12 minute Cap B) 3 Rounds For Time: (Pick One… A or […]

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WOD – Thursday – 09/18/14

WOD – Thursday – 09/18/14

  A) Ring / Muscle-up practice (5-10 minutes) Can either practice muscle ups if you got em Practice mu transition (given by coach) Practice skin the cats Do Ring rows / dips B) AMRAP 3 Row for calories C) AMRAP 3 8 Box jump overs 24/20 8 […]

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WOD – Wednesday – 09/17/14

WOD – Wednesday – 09/17/14

  A) EMOM 12: (alternating) 2 Power Snatch @ aprox 75% of 1rm p snatch 3 Power Cleans @ same weight as snatch    Set up perfectly for each lift. This is not for speed…you’ll have plenty of time B) 7 Rounds For Time 7 Deadlifts 225/155* […]

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WOD – Tuesday – 09/16/14

WOD – Tuesday – 09/16/14

  A) Front squat 15 Minutes to find 1RM (coach to suggest progression if requested) B) AMRAP 6: 9 Thrusters 115/75 9 burpees over bar REST 5 MINUTES C) AMRAP 6: 15 wallballs 20/14 15 pull-ups (scale to bands or ring rows)

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WOD – Monday – 09/15/14

WOD – Monday – 09/15/14

Changes have been made to Standards for the Scaled Division for the Upcoming Battle of the Boxes. SEE STANDARDS   A) Bench Press 5×5 close grip*. (increase load. Keep notes but do not post load) *about shoulder width. Generally about where the knurling starts on the bar. […]

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WOD – Friday – 09/12/14

WOD – Friday – 09/12/14

CLICK HERE to get more info and register for our in-house competition   A) Skill work and coaches review of all movements B) AMRAP 12: Advanced (Competitors) 3 snatch (full) 155/105 3 OHS 155/105 12 Chest to Bar pull-ups 30 Double Unders 100m run Intermediate 5 Power […]

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Beauties & Beasts’ – Battle of The Boxes. November 8th

Beauties & Beasts’ – Battle of The Boxes. November 8th

It is with great pleasure that I announce the first annual In-house Battle of The Boxes! This competition will take place on Saturday, November 8th at The CrossFit Squad. Each of the 4 gyms will form teams and duke it out with good ol fashion, old school, […]

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WOD – Thursday – 09/11/14

WOD – Thursday – 09/11/14

  A) Jerk Balance 5 sets of 5 reps with 1 second pause at the catch. (increase weight each set if comfortale)  *Stay relatively light for this drill. Set up in perfect landing stance for split jerk.    Without moving foot position, dip-drive and catch the bar […]

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WOD – Wednesday – 09/10/14

A) EMOM 15: (alternating) 4 Deadlifts @75-80% 2 Turkish Gett-ups (1 right , 1 left). Pick a challenging yet manageable weight 4-8 strict pull-ups or ring rows   B) AMRAP 8: 10 STO 115/75 8 Burpee over Bar 6 Bent over Rows 115/75  For details on upcoming […]

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RAID Games September 13th & 14th

RAID Games September 13th & 14th

  Come out to support our athletes this weekend at the Raid Games at FIU F.I.U. Modesto A. Maidique Campus (MMC), U.S. Century Bank ARENA, 11200 S.W. 8th Street, Miami, FL   We will have the following athletes from Boynton & Delray competing: Sean Lefloch (Delray) Nicole […]

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

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