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Beauties & Beasts’ – Battle of The Boxes. November 8th

Beauties & Beasts’ – Battle of The Boxes. November 8th

It is with great pleasure that I announce the first annual In-house Battle of The Boxes! This competition will take place on Saturday, November 8th at The CrossFit Squad. Each of the 4 gyms will form teams and duke it out with good ol fashion, old school, […]

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WOD – Thursday – 09/11/14

WOD – Thursday – 09/11/14

  A) Jerk Balance 5 sets of 5 reps with 1 second pause at the catch. (increase weight each set if comfortale)  *Stay relatively light for this drill. Set up in perfect landing stance for split jerk.    Without moving foot position, dip-drive and catch the bar […]

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WOD – Wednesday – 09/10/14

A) EMOM 15: (alternating) 4 Deadlifts @75-80% 2 Turkish Gett-ups (1 right , 1 left). Pick a challenging yet manageable weight 4-8 strict pull-ups or ring rows   B) AMRAP 8: 10 STO 115/75 8 Burpee over Bar 6 Bent over Rows 115/75  For details on upcoming […]

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RAID Games September 13th & 14th

RAID Games September 13th & 14th

  Come out to support our athletes this weekend at the Raid Games at FIU F.I.U. Modesto A. Maidique Campus (MMC), U.S. Century Bank ARENA, 11200 S.W. 8th Street, Miami, FL   We will have the following athletes from Boynton & Delray competing: Sean Lefloch (Delray) Nicole […]

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WOD – Tuesday – 09/09/14

WOD – Tuesday – 09/09/14

A) 5 Minutes of Double Under Practice     B) For Time: 800m Run (buy in), then: 4 Rounds of: 5 Hang snatch 95/65 7 Toes To Bar 9 HR Push-ups 11 Box jump overs 24/20 800m Run (cash out)     RX+ do 135/95 on snatch […]

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WOD – Monday – 09/08/14

WOD – Monday – 09/08/14

A) EMOM 8: 1 Clean & Jerk @ approx 80% of max (coach will allow ample time to build to 80% prior to starting EMOM). Do not post load. B) 10-1 Thrusters 105/75 KBS 53/35 Burpees

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WOD – Friday – 09/05/14

WOD – Friday – 09/05/14

A) Skill work and coaches review of all movements B) 4 Rounds For Time: Advanced (Competitors) 5 Clusters 155/105 4 Muscle Ups   (Ladies do 3 muscle-ups) 3 Wall Climbs 2 Snatch 155/105 1 Rope Climb (any time during round). Intermediate 5 Clusters 115/85 6 pullups + 6 […]

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WOD – Thursday – 09/04/14

WOD – Thursday – 09/04/14

A) Overhead Squad (OHS) 5 sets of 3 reps with 3 second pause at bottom.        stay within comfort zone. Do not post load *Start with a half Squat. Stay on heels. Send the hips back when you start your squat.    Keep arms locked and shoulders […]

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WOD – Wednesday – 09/03/14

WOD – Wednesday – 09/03/14

  A) Build to a Heavy Set: (12 Minute time cap) Snatch + Hang Snatch. (2 Second pause at the knee on the snatch) B) AMRAP 6: – 15 STO 135/95 – 15 Box Jumps 24/20 (Games Std AND Step Down) – 30 Double Unders (Scale to […]

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WOD – Tuesday – 09/02/14

WOD – Tuesday – 09/02/14

A) Front Squat 10-8-6-4-2-2-2 Post load for heavy double. Add weight each set.    Suggested % for each set: 50%, 55, 65, 75, 85, 90, 94+ B) AMRAP 8 7 Squat Cleans 135/95 20 Lateral bar hops. (2 feet take off, 2 feet land.) (scale to Abmat […]

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West Palm Beach, FL 33401
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