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CrossFit Teens 2/4/14

CrossFit Teens 2/4/14

2/4/2014 Warm Up: 500m row then: (not for time) 20 jump rope 100m high knees 20   mountain climbers 200m butt kicks 20 jumping jacks 100m side to side 20 jump rope Skill: Bar muscle up holds 5 rds x 8 secs each cage crawl, skin the […]

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WOD – Tuesday – 02/04/14

WOD – Tuesday – 02/04/14

A) Push press: 3-3-2-2-1-1-1 Add weight each set. Post final load (NO RE-DIP!) B) AMRAP 12: 6 Push-jerks (115/75) (now you can re-dip) 8 TTB 10 KB Swings (53/35) 100m Run

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WOD – Monday – 02/03/14

WOD – Monday – 02/03/14

A) EMOM 6: To be performed at around 80% of 1rm clean – 1 Power clean + 1 Hang clean +1 front squat (hang clean can be ‘power’ or ‘full’ clean) B) AMRAP 6: – 10 Hang Cleans 95/65 – 10 Alt Front Rack Lunges 96/65 – […]

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WOD – Saturday – 02/01/14

WOD – Saturday – 02/01/14

 

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New Bootcamp Class!

New Bootcamp Class!

Starting Monday 2/17, we will have a 5:30AM Bootcamp class in addition to the 11AM class.

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WOD – Friday – 01/31/14

WOD – Friday – 01/31/14

A) AMRAP 3: 10m Shuttle sprints (2 hand touch) B) 4 Rounds For Time: 10 Hang Snatch 95/65 10 dips 400m run with medball 20/14

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CrossFit Teens 1/30/14

CrossFit Teens 1/30/14

30-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

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WOD – Thursday – 01/30/14

WOD – Thursday – 01/30/14

A) 1,000m Row (not for time)   B) AMRAP 7: 7 Man makers (25/40) 7 pullups   REST 7   C) AMRAP 7 7 Front Squats (115/85) 7 HSPU Coaches, split classes between B & C to accommodate the needs of dumbells as needed.

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WOD – Wednesday – 01/29/14

WOD – Wednesday – 01/29/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) 2 Rounds NOT for time: (any order)  - 10 kang squats 45/33  - 10 hollow rocks  - 250m row C) 15-12-9-6-3  - Deadlifts  225/155  - burpee box jumps   24/20  * 20 double unders after each […]

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CrossFit Teens 1/29/14

CrossFit Teens 1/29/14

29-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

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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