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WOD – Tuesday – 02/21/17

For time, on a running clock:
5 Rounds of:
10 Power Cleans 135/95
10 Bar Facing Burpees
      -immediatley into
3 Rounds of:
Row 300m
12 HSPU
Bike 10 calories

Bootcamp – Tuesday – 02/21/17

5 Rounds For Time, with 1 minute rest between rounds:
500/400m Row
20 Air Squats
10 Pull-ups
100m Single-arm Farmers Carry 53/35. (50m Right / 50m Left)
       *Coaches, you can switch the order from top to bottom to accomodate rowers)

WOD – Monday – 02/20/17

A. Front Squat:
Build to a heavy single, then 1 @ 85%, then 1 @ 90% of heavy single
B. For Time
21-15-9
Snatch 115/75
Pull-ups
     (RX+ do squat snatch and c2b)

Bootcamp – Monday – 02/20/17

10 Rounds For Time:
5 Burpee Box Jump Overs 24/20
10 KB Swings 53/35
200m Run

The 2017 CrossFit Open

Games Logo 2017

The Open is upon us! Register now to join the world in the biggest online CrossFit competition. The 5 week competition starts on February 23rd. Each week, CFBB will be hosting Friday Night Lights. Each Friday night at 6pm, we will host the workout, in a competition style format, in heats. This will give each athlete a chance to perform the workout with a judge. Don’t miss out on this exciting opportunity to be a part of an even larger community. Each workout will also have a ‘scaled’ option. Register here

https://games.crossfit.com

Bootcamp – Friday – 02/17/17

6 Rounds For Time: (26 Minute Cap)
14 Kb Swings 53/35 – Russian
13 Sit-ups
12 Burpees over Ab-mat
11 Calorie Assault bike (any time during round)
10 x 10m Sprint

WOD – Friday – 02/17/17

AMRAP 18:
80 Wallballs 20/14
60 Calorie row
40 Alt. DB snatch 40/25 (RX+ 50/35)
20 Backsquats 135/95 (Rx+ do OHS)
20 Pullups (RX+ do 10 muscle ups)
      (Do NOT drop DB’s)

WOD – Thursday – 02/16/17

5 Sets. One set every 5 minutes
Row 18/15 calories
Run 200m
10 Bench press 135/95
** score is slowest & fastest round
(athletes keep track of time each round)

Bootcamp – Thursday – 02/16/17

5 Sets. One set every 5 minutes
15 SDHP 53/35
Run 200m
15 TTB or Knees to Elbows
** score is slowest & fastest round
(athletes keep track of time each round)

WOD – Wednesday – 02/15/17

5 RFT:
9 Front Squats 155/105
15 Box Jump Overs 24/20″
21/16 ASSault Bike Calories
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Today’s WOD

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
Phone: (561) 702-4844