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Charity WOD Today!

Charity WOD Today!

This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

 

WOD – Friday – 04/29/16

A. BACK SQUAT:
4 sets of 6 reps @90% of heavy set of 6 from last Friday
B) For Time:
30 bar facing burpees
30 calorie row
15 power snatch 115/75
400m run
15 power snatch 115/75
30 calorie row
30 bar facing burpees

Bootcamp – Friday – 04/29/16

New Evening Bootcamp Schedule…6PM & 7PM starting May 2nd.

A) 20-15-10-5 Reps For Time:
Box Jump Overs 24/20
Wallballs 20/14
Pull-ups
B) For Time:
800m Run OR 1 Mile Run (depending on fitness level / ability)

WOD – Thursday – 04/28/16

WOD – Thursday – 04/28/16

Charity WOD Saturday CLICK HERE for details

HELEN’ – 3 Rounds For Time:
400M RUN
21 KB swings 53/35
12 Pullups

Bootcamp – Thursday – 04/28/16

Evening Schedule Change…CLICK HERE

A) EMOM 15: (Alt.)
8 Alt. DB Snatch 40/25
Row 10/8 Calories
3 Rope – Descending/Ascending Planks
B) AMRAP 6:
5 Burpees over Abmat (no clap at the top)
10 Abmat Sit-ups
100m Sprint
***This needs to be fast

Charity WOD for Ecuador – Saturday April 30th

Charity WOD for Ecuador – Saturday April 30th

This Saturday, April 30th, CrossFit Boynton Beach | Ultimate Fitness Community will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

THIS SATURDAY @ 9&10AM!!

WOD – Wednesday – 04/27/16

WOD – Wednesday – 04/27/16

Congrats to Rob for earning his 14th place worldwide finish and qualifying for the CrossFit Games in July!

For Time:
21-15-9
Deadlift 225/155
HSPU
DB box step over; (24/20″ & 40/25# per hand)

Bootcamp – Wednesday – 04/27/16

Reminder that the evening Bootcamp classes will be at 6pm & 7pm (instead of 7pm & 8pm) starting Monday, May 2nd.

AMRAP 25:
20 Medball thrusters 20/14
12 knees To Elbow (rx needs to make contact)
400m Run
If you have more than a minute remaining on clock, go for the run. If less…then stay.

WOD – Tuesday – 04/26/16

A) EMOM 12: (Alt)
4 Squat cleans @65-75% of max
1 Rope Climb or 6 Ring rows
B) On a 5 minute clock:
400m Run
12 S2O 115/85
12 TTB
Max burpees to a 10# plate with remaining time
         Rest 3 min
x3 sets

Bootcamp – Tuesday – 04/26/16

A) EMOM 12: (alt)
2 wall climbs OR 1 box walk around (keep legs straight and butt high) OR 4 WTF’s
:30 Row Hard
10-15 Hollow Rocks (if you’re good at them….do 15)
B) AMRAP 14:
8 HR Push-ups
10 Box Jump overs 24/20
15 Russian Twists with Medball 20/14
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Today’s WOD

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Phone: (561) 702-4844

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Phone: (561) 702-4844

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West Palm Beach, FL 33401
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