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WOD – Monday – 01/20/13

WOD – Monday – 01/20/13

A) Not For Time: (any order)  - 3 wall climbs or 6 Walk-The-Floors  - 300m row  - 30 single jump rope  - 2 rope climbs (scale to 4 planks)  - 30 wallballs For Time:  Wodapalooza Chipper (sligthly scaled)  - 10 Thrusters 115/75  - 20 Toes to bar […]

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WODAPALOOZA MIAMI 1/17-1/19

WODAPALOOZA MIAMI 1/17-1/19

Come on down to BayFront park in Miami to experience this awesome CrossFit Competition. Coach Derek Bishop will be competing in the Mens Elite Division, and Jake Gelberg is competing in the Teens Division. This is an outdoor competition right on the bay. It has a kids […]

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WOD – Friday – 01/17/14

WOD – Friday – 01/17/14

4 Rounds For Time: 10 Hang Squat Clean & Jerk 155/105 20 Lateral Bar Hops 10 KB Swings 70/53 10 Burpee Box Jumps 30/24   BAM!!!!!! (Scale accordingly)

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CrossFit Boynton Beach Thursday 1/16/14

CrossFit Boynton Beach Thursday 1/16/14

16-Jan-14 Warm Up: 20 burpees (not for time) dynamic   stretch on mats: Forward   rolls, cart wheels, army crawl, bear crawl, frog hops, etc Review pull ups, squats, push ups WOD: EMOM 20: 4 Pull Ups (if you don’t have Rx, do   jumping C2B) 8 […]

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WOD – Thursday – 01/16/14

WOD – Thursday – 01/16/14

A) Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) 6 Rounds For Time: 5 HSPU 6 Power snatch 95/65 7 Knees to elbows 200m run

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WOD – Wednesday – 01/15/14

WOD – Wednesday – 01/15/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) Not For Time: 40 jumping jacks 30 mountain climbers (total steps) 20 deadlifts 135/95 (should be pretty easy, scale accordingly) C) Power Clean: 12 minutes to build to a heavy single D) 21-15-9 Power cleans […]

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CrossFit Teens WOD Wednesday 1/15/14

CrossFit Teens WOD Wednesday 1/15/14

15-Jan-14 Warm Up: 3 rounds ( not for time) 200m row 10 hand release push ups 15 squats 20 jumping jacks skills: alternate wall sits with hand stand holds 30 secs on, 30 secs rest x 3 sets of   each (6 min total) Review Squat Cleans […]

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CrossFit Teens WOD – Tuesday 1/14/14

CrossFit Teens WOD – Tuesday 1/14/14

14-Jan-14 Warm it Up! 100m high knees 15 jumping jacks 100m butt kicks 15 mountain climbers 100m side to side shuffle 15 burpees Repeat skills: bar muscle up holds 5×8 seconds x 3 rounds cage crawl Review Rope Climbs push press WOD: 6 RFT 1 Rope   […]

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WOD – Tuesday – 01/14/14

WOD – Tuesday – 01/14/14

  A) With a running clock, for reps:  - 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.  - 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.  - 3x max reps of Squats in 40 seconds, rest […]

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WOD – Monday – 01/13/14

WOD – Monday – 01/13/14

  A) 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 185/125 1 min Rest (keep a running total throughout each round. Write your score in between rounds.    Your score will be one total number) B) EMOM 10: […]

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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