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Bootcamp – Thursday – 08/06/15

A) 1k Row For Time
B) For Time:
40 Abmat Sit-ups
30 Box Jump overs 24/20
20 Ring Rows
10 Walk The Floors
800m Run
10 Walk The Floors
20 Ring Rows
30 Box Jump overs 24/20
40 Abmat Sit-ups

WOD – Wednesday – 08/05/15

WOD – Wednesday – 08/05/15
4 Rounds For Time including rest – 42 Minute Cap
15 Power Snatch 75/55
200m Run
15 Wallball 20/14
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

Boynton Beach Lift Off 

 

Bootcamp – Wednesday – 08/05/15

4 Rounds For Time including rest – 42 Minute Cap
15 DB Snatch 40/25
200m Run
15 Wallball 20/14   (PM Classes do Alt. Jumping Lunges)
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

 

WOD – Tuesday – 08/04/15

WOD – Tuesday – 08/04/15
A) DB Row on a bench.
4 Sets of 10/each arm. – 2 second pause at the top.
*This upper body pulling ‘accessory’ exercise will help develope strength for those that do NOT
yet have pull-ups, and continue to build strength for those that DO.
B) 200m Farmer Carry. Go heavy, but limit to 2 drops
C) 4 Rounds For Time:
5 Wall Climbs (scale to 10 wtf’s)
10 Box Jumps 24/20 – step down
15 DB push press 40/25 – Use bar if not enough DB’s 95/65
30 Double Unders – (scale to 60 singles)

Register here for the Boynton Beach Lift Off

Boynton Beach Lift Off

Boynton Beach Lift Off

What: Boynton Beach Lift Off (an olympic style weight lifting event)

Where: CrossFit Boynton Beach

When: September 12th

Who: Members of CFBB, CFDRB & Squad

Cost: $38 (shirt included)

Divisions: Broken up by weight class, and even a novice division

This is a 1-day super awesome event that you won’t want to miss. No stress and all fun. You get 3 attempts at a snatch and 3 attempts at a clean & jerk. You’ll even have somebody else to change your weights for you! You decide what weight you want to lift for all 3 lifts. You’ll have coaches there to guide you as well.

It’s open to all members and coaches of CFBB, CFDRB & Squad!

Register today using this link. Spots are limited so don’t wait!

https://www.eventbrite.com/e/boynton-beach-lift-off-tickets…

 

Boynton_Lift_Off_COLLAUGE

Bootcamp – Tuesday – 08/04/15

A) 3 Rounds NOT For Time:
30 Double Unders…or failed attempts. (not singles unless absolutely necessary)
300m Row
30 Second HS Hold or 2 Wall Climbs or 2 Box Walk arounds
30 Second Bar Hang (accumulate time if needed)
B) TABATA – 20 Seconds on / 10 Seconds off – 8 Minutes
Pushups
Sit-ups
Squats
Ring Rows
2 minutes per station (4 sets)…keep runnung total of reps in your head
C) 800m Run For Time

Bootcamp – Monday – 08/03/15

A) Not For Time:
20 Goblet Squats
20 Mountain Climbers (foot comes outside of hand)
20 Goblet Squats
20 Hollow Rocks or V-ups
200m Run
20 Goblet Squats
B) AMRAP 14:
8 KB Swings 53/35
12 Alt. Jumping Lunges (back knee touches ground)
16 Abmat Sit-ups (sit all the way up…no crunches here)
20 Lateral Abmat hops (2-feet take off and 2-feet land)

WOD – Monday – 08/03/15

WOD – Monday – 08/03/15
A) Back Squat:
10, 10, 8, 6 – increase through each of the 4 sets.
(start at at least 50%)
B) AMRAP 14:
5 Power Cleans 115/75
8 Front Rack Lunges 115/75
20 Lateral Bar hops
10 TTB (scale to 16 Abmat Sit-ups)

Bootcamp – Friday – 07/31/15

A) 2 Rounds NOT For Time:
10 Broad Jumps (outside…5 up…5 back. BIG jumps)
3 Rope Planks
20 kip-tacs on pull-up bar
B) AMARAP 15: (grip killer)
100m Farmer Carry with DB or KB – Chose weight – go HEAVY
20 Abmat Sit-ups
10 1-handed Deadlifts with same KB or DB. (5 each hand)
100m Run
10 Knees to elbows

WOD – Friday – 07/31/15

WOD – Friday – 07/31/15
A) Back Squats
5-3-1, 5-3-1, 5-3-1
Increase weight for each of the 3 progressions
B) 3 Rounds For Time:
8 Squat Cleans 135/95
40 Double Unders
8 Power Snatch 95/65
400m Run
        RX+ do 165/110 Cleans & 135/95 Snatch
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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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