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Bootcamp Now Has Evening Classes!

Bootcamp Now Has Evening Classes!

No excuses….Bootcamp is now offered at 5pm and 6pm during the week.

Bootcamp – Monday – 06/01/15

A) EMOM 9 (alt)
Min 1: 20 Double Unders or 30 seconds of attempts
Min 2: 12 Wallball
Min 3: 8-12 TTB
B) AMRAP 7:
12 Goblet Squats 53/35
100m MedBall carry 20/14
C) 21-18-15-12
DB Snatch 40/25
Burpees Over Abmat

 

Bootcamp now has classes at 5pm & 6pm!

WOD – Monday – 06/01/15

WOD – Monday – 06/01/15
A) EMOM 9 (alt)
Min 1: 20 Double Unders or 30 seconds of attempts
Min 2: 12 Wallball
Min 3: 8-12 TTB
B) Front Squat
3×2 @ 80%, 3×3 @ 80 %
C) 21-18-15-12
Power Cleans (135/95)
Burpees Over Bar

WOD – Saturday – 05/30/15

WOD – Saturday – 05/30/15

The WOD is……Coaches Choice!! Who knows???

Come on in and find out.

Bootcamp – Friday – 05/29/15

Bootcamp is adding evening classes starting Monday 06/01/15. Class times 5pm & 6pm. See your coach for details.

 

CHIPPER FRIDAY
A) NOT For Time:
100m Run
10 Walk The Floors
15 KB Swings
20 Mountain Climbers
25 Air Squats
30 Single Jumps (or dubs if you got ’em)
FOR TIME:
(A variation from Rob’s
CF Class programming 5/21/15)
500m Run
50 WBS (20/14)
50 Burpees
50 Abmat Sit ups
50 DB Push Press (35/25)
50 Double Unders (100 singles)
50 Walking Lunges
5 Rope Climbs*
500m Row*
*can be done at any time during WOD

WOD – Friday – 05/29/15

WOD – Friday – 05/29/15

 

A) Push Press
4×2 @ 90%
B) On a running clock:
800m run
30 Front rack lunges 115/85
C) @ 7:00 perform 3 Rounds For Time of:
5 Cleans 115/85
5 Front Squats 115/85
5 STO 115/85
D) @14:00 perform:
30 wallballs 20/14
40 Push-ups
50 TTB
         Score B, C & D separately. Score will be time completed or # of reps completed

 

CrossFit Boynton Beach

 

 

WOD – Thursday – 05/28/15

WOD – Thursday – 05/28/15
A) 3 Rounds NOT For Time: any order
500m Row
10 Pistols or 10 Hawiian Squats – each leg
10 KB Snatch 5/5
1 Rope Climb
B) For Time:
Buy in with 40 Burpees, then 3 Rounds of:
10 Power Snatch 95/65
20 Sit-ups
30 Double Unders
Cash out with 400m run

Bootcamp – Thursday – 05/28/15

A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
KNOW YOUR AUDIENCE! please
do not allow people to attempt the
cartwheel or forward roll that obviously
cannot support their body weight. Have
them do side lunge walk or something.
Set up a hopscotch for the way back.
On the mat, they do the exercise
listed above, on the way back, set up
various sized plates / boxes at various
heights and have them jump their way
back to the finish line.
This should be fun and not complicated.
please contact me with questions!
B) 4 x 400m Run every 3 minutes
(if it is raining, scale to 400m row or 18 cal AD)
C) For Time:
20 Man Makers (45/30)
400m Run
(I know, it’s evil.)

Bootcamp – Wednesday – 05/27/15

A) medball name game
keep the group to about 5 per medball
(set up in circle, person with medball
calls someone’s name out while doing
a squat/thrust as they pass the ball to
that person), repeat. Play for 5-7 mins.
B) EMOM 24:
min 1: 15 Abmat Sit ups (Advanced do 20)
min 2: 10 HR push ups (Advanced do 15)
min 3: 15 WBS (20/14)
C) 400m Indian Run

WOD – Wednesday – 05/27/15

WOD – Wednesday – 05/27/15
A) Back squat
3 x 3 @ 85-90%
Perform 3 high box jumps after 1st, 2nd & 3rd set. Test youself
B) 10-1
Thrusters 115/85
Pull-ups
100m Run after each round
C) Row 1,000m (Cool down)
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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