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WOD – Monday – 01/27/14

WOD – Monday – 01/27/14

A) EMOM 10: (alt) 2 power clean & push jerk – 80% range (not TnG) 5 WTF’s   B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc…. clean & jerk (95/65)  RX+ do 135/95 burpee over bar (this is also a power clean and push jerk) […]

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WOD – Friday – 01/24/14

WOD – Friday – 01/24/14

  10-1 hang clean 115/85 Front rack alt lunges  115/85 200m run after each odd round 800m run after the last round (the ’1′ round)

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CrossFit Boynton Beach CrossFit Teens 1/23/14

CrossFit Boynton Beach CrossFit Teens 1/23/14

23-Jan-14 Warm Up: Hurtles agility, partners. partner   holds squat while other does jump rope to 100 jump   ropes each. skills: alternate HS holds, wall sits Review: snatch A) take 12 minutes to build to heavy   snatch B) At no more than 65% of A: […]

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WOD – Thursday – 01/23/14

WOD – Thursday – 01/23/14

A) Shoulder Press: 8-6-4-2-1-1-1. (Suggested rep count to find a 1 rep max press. No dip-drive!!)   B) 3 Rounds For Time: 5 Push-jerks 155/105 20 wallball 20/14 25 Abmat situps 400m run

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WOD – Wednesday – 01/22/14

WOD – Wednesday – 01/22/14

  A) 3 minutes of double under practice (freestyle. You must attempt) B) AMRAP 5:  - 10 KB Swings 53/35  - 20 Double unders (scale to 40 singles)   REST 4 MINUTES C) AMRAP 5:  - 10 SDHP 53/35  - 10 Box jumps – Games 24/20   […]

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CrossFit Boynton Beach CrossFit Teens 1/22/14

CrossFit Boynton Beach CrossFit Teens 1/22/14

22-Jan-14 Warm Up: 3 rounds (not for time) 4 pull ups (banded if necessary) 20 mountain climbers (total steps) 100m run 1 rope climb (sub 2:1 descend/ascends) skills: skin the cats, ring dips   (with bands), kipping pull up progression A) Take 12 mins to build to […]

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CrossFit Boynton Beach CrossFit Teens 1/21/14

CrossFit Boynton Beach CrossFit Teens 1/21/14

21-Jan-14 Warm Up: 2 rounds, not for time: 10 burpees 15 sit ups 20 single jumps 25 jumping jacks skills: wall climbs longest plank hold Review: KBS, DB squat cleans WOD: 13 min AMRAP 8 DB Squat Cleans (25/15) 12 Abmat Sit ups 18 Box Jumps (24/20) […]

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WOD – Tuesday – 01/21/14

WOD – Tuesday – 01/21/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

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8pm CLASS!!

8pm CLASS!!

Starting Monday February 3rd, we will have class at 8PM, Monday through Thursday. Tell your late night friends.

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New Onramp Hours!!!

New Onramp Hours!!!

Starting Monday, February 3rd we will be shifting to a 2-day Onramp instead of 3-day. The days will be Mon-Thurs at 8pm, and will be broken up as follows: Monday – day 1, Tuesday day 2, Wednesday – day 1, Thursday – day 2. You can start […]

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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