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Bootcamp – Thursday – 04/28/16

Evening Schedule Change…CLICK HERE

A) EMOM 15: (Alt.)
8 Alt. DB Snatch 40/25
Row 10/8 Calories
3 Rope – Descending/Ascending Planks
B) AMRAP 6:
5 Burpees over Abmat (no clap at the top)
10 Abmat Sit-ups
100m Sprint
***This needs to be fast

Charity WOD for Ecuador – Saturday April 30th

Charity WOD for Ecuador – Saturday April 30th

This Saturday, April 30th, CrossFit Boynton Beach | Ultimate Fitness Community will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

THIS SATURDAY @ 9&10AM!!

WOD – Wednesday – 04/27/16

WOD – Wednesday – 04/27/16

Congrats to Rob for earning his 14th place worldwide finish and qualifying for the CrossFit Games in July!

For Time:
21-15-9
Deadlift 225/155
HSPU
DB box step over; (24/20″ & 40/25# per hand)

Bootcamp – Wednesday – 04/27/16

Reminder that the evening Bootcamp classes will be at 6pm & 7pm (instead of 7pm & 8pm) starting Monday, May 2nd.

AMRAP 25:
20 Medball thrusters 20/14
12 knees To Elbow (rx needs to make contact)
400m Run
If you have more than a minute remaining on clock, go for the run. If less…then stay.

WOD – Tuesday – 04/26/16

A) EMOM 12: (Alt)
4 Squat cleans @65-75% of max
1 Rope Climb or 6 Ring rows
B) On a 5 minute clock:
400m Run
12 S2O 115/85
12 TTB
Max burpees to a 10# plate with remaining time
         Rest 3 min
x3 sets

Bootcamp – Tuesday – 04/26/16

A) EMOM 12: (alt)
2 wall climbs OR 1 box walk around (keep legs straight and butt high) OR 4 WTF’s
:30 Row Hard
10-15 Hollow Rocks (if you’re good at them….do 15)
B) AMRAP 14:
8 HR Push-ups
10 Box Jump overs 24/20
15 Russian Twists with Medball 20/14

WOD – Monday – 04/25/16

WOD – Monday – 04/25/16
A. Power clean + Split jerk.
Build to heavy single
B) AMRAP 12:
8 DL 155/105
8 Box jumps 24/20
8 Wallball 20/14

Bootcamp – Monday – 04/25/16

A) Tabata Squats:
8 sets (4 Minutes total) :20 on / :10 off
Keep running total of squats in you head. Your coach will tell you when to start and stop
B) 5 Rounds For Time:
8 KB Swings 53/35
8 Burpees
8 Goblet Squats
200m Run

*******Bootcamp Evening Schedule Change. CLICK HERE

BOOTCAMP SCHEDULE CHANGE!!

BOOTCAMP SCHEDULE CHANGE!!

Starting Monday, May 2nd the evening bootcamp classes will switch to 6pm & 7pm (instead of 7pm & 8pm).

This applies to Monday – Thursday. The Friday evening class will still be at 6pm (only).

Bootcamp – Friday – 04/22/16

3 Rounds For Time:
21 DB Snatch 40/25
15 TTB
9 HR Push-ups
800m Run

 

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Today’s WOD

Delray Beach Location

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Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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Boynton Beach, FL 33426
Phone: (561) 702-4844

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512 Evernia St.
West Palm Beach, FL 33401
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