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WOD – Monday – 03/24/14

WOD – Monday – 03/24/14

  A) EMOM 10:  - 3 Power cleans @ 75% B) 3 Rounds, 1 Minute at each station, 30 seconds rest btwn stations.  - Max calories on rower  - Max HR Pushups  - Max rep wallballs  - Max rep box jumps     1 Minutes Rest Between Rounds […]

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CrossFit Teens Tuesday 3.25.14

CrossFit Teens Tuesday 3.25.14

25-Mar Warm Up: 400m run with medball hurdles tire agility hop thru with one foot at a   time (alternate) skills: gymnastics mat work:   cartwheels, fwd rolls, burpee broad jumps, HS holds Review: Thrusters WOD: 3 RFT: 15 Thrusters (95/65), JV (75/53) Scale (33/22) 15 KBS […]

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WOD – Friday – 03/21/14

WOD – Friday – 03/21/14

A) Muscle-Up Technique Practice: 10 minutes with coach (coach will show progressions from ground to practice muscle-ups) B) For Time: 800m Run 50 Deadlifts 95/65 40 Wallballs 20/14 30 burpees 20 hang snatch 95/65 10 Walk The Floors 400m Run Don’t forget we have 2 more weeks […]

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WOD – Thursday – 03/20/14

WOD – Thursday – 03/20/14

On a 20 minute clock: – 50 box jump 24/20 (buy in) Then in remaining time, AMRAP of: – 2 Rope Climbs (or 4 descending planks) – 4 HSPU – 8 squat clean thrusters (135/95) – 16 TTB – 32 KB Swings 53/35 (rope climbs can be […]

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3.20.14 – CrossFit Teens

3.20.14 – CrossFit Teens

3/20/2014 Warm Up: 400m run   with Wall Ball (light) then 3   rounds of: 12   Mountain Climbers (total steps) 8 WBS   (light wall ball like 14/8) 6 Jumping   Pull Ups Kipping   pull up practice Skills:   Cleans (full squat from the ground) […]

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WOD – Wednesday – 03/19/14

WOD – Wednesday – 03/19/14

A) EMOM 15 – Alternating   6-10 ring Dips   6-10 Alt Pistols (coaches will accommodate scaling)   6-10 V-ups     (rep count varies depending on skill level) B) 3 Rounds For Time  - 400m run  - 15 pullups (RX+ do C2B)  - 20 SDHP (70/53)

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3.18.14 – CrossFit Teens

3.18.14 – CrossFit Teens

3/18/2014 Warm Up: 400m run   with Wall Ball (light) then 3   rounds of: 12   Mountain Climbers (total steps) 8 WBS   (light wall ball like 14/8) 6 Jumping   Pull Ups Skills: Gymnastics   mats: rolls, cart wheels, Hand   stand walk Review   […]

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WOD – Tuesday – 03/18/14

WOD – Tuesday – 03/18/14

Nothing to do with todays workout but such a great pic I had to post it. #barsbending #clean A) Back Squat 2-2-2-2-2-2 @ 80-85% ascross (do not post load, but record for your records) B) 4 Rounds For Time:  - 15 STO 115/75  - 15 TTB  - […]

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WOD – Monday – 03/17/14

WOD – Monday – 03/17/14

A) EMOM 12 – Alternating:  - 6 power snatch  - 6 power clean (Bar should be 60-65% of 1rm snatch) B) AMRAP 10:  - 12 burpees  - 12 wallballs 20/14

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WOD – Friday – 03/14/14

WOD – Friday – 03/14/14

For this week, the Open WOD 14.3 is an 8 minute AMRAP of Deadlifts and Box-jumps with an ascending weight change on the deadlifts. While this is not practical for the general class, we will perform a similar WOD that is appropriate for the class.   Games […]

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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