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WOD – Friday – 12/04/15

WOD – Friday – 12/04/15
A. 1 power clean + 3 split jerk (split jerk practice)
12 Minutes to build to a moderate set.
B) AMRAP 14:
9 Deadlifts 155/105
2 wall climbs
7 power cleans 155/105
2 wall climbs
5 s2o 155/105
2 wall climbs

Battle of The Boxes Registration is closed. If you did not register, but would like to be a part of the event, please email Rob at Rob@CrossFitBoyntonBeach.com  We need volunteer staff to help with: Judging, scoring, equipment set-up & other misc duties. Be a part of the team! You’ll even get a free competition shirt!

Bootcamp – Friday – 12/04/15

A) Shuttle Sprints x 10m.
4 x 1 minute max reps.
Rest 1 minute between sets. Record only least amount of reps
(every 10m is a rep. 1-hand touch on the ground)
B) 2 Rounds For Time:
20 Sumo Deadlifts 70/53
20 Burpee Box Jump Overs 24/20
20 Knees To Elbows
400m Run

WOD – Thursday – 12/03/15

WOD – Thursday – 12/03/15
AMRAP 30:
100m run
30 dubs/60 singles
100m dual KB front racked carry; 53/35
Row 200m
15 goblet squats; 53/35
    REST 1 minute at 6:00, 12:00, 18:00 and 24:00 mark. Continue where you left off.

Battle of The Boxes Registration is closed. If you did not register, but would like to be a part of the event, please email Rob at Rob@CrossFitBoyntonBeach.com  We need volunteer staff to help with: Judging, scoring, equipment set-up & other misc duties. Be a part of the team! You’ll even get a free competition shirt!

Bootcamp – Thursday – 12/03/15

AMRAP 30:
7 Burpees
20 Lateral Abmat hops
10 Pushups
Run 200m
16 Alt Lunges (total steps)
     REST 1 minute at 6:00, 12:00, 18:00 and 24:00 mark. Continue where you left off.

WOD – Wednesday – 12/02/15

A. 3 sets of: Weighted box step ups.
20 steps (10 per leg). Use DBs or KBs as load
B) 7 Min Ladder:
3-6-9-12-15 etc..
power snatch; 95/65
HR pushups
Scoring Example: If you end up with 12 power snatch + 4 Push-ups, your score is 9+16

Bootcamp – Wednesday – 12/02/15

A) 3 Rounds NOT For Time:
350m Row
8-12 TTB
8-12 Ring Rows
B) AMRAP 11:
9 Kettlebells
12 Sit-ups
9 Wallballs

WOD – Tuesday – 12/01/15

WOD – Tuesday – 12/01/15
A) EMOM 14:
Min 1: 4 burpee over bar + 3 power cleans
Min 2: 6-10 toes to bar
B) For Time:
row 30 calories
25 pullups
20 power cleans; 135/95
200m sandbag carry
2 rope climbs (scale to 4 planks)
     RX+ Do C2B pull-ups and 155/105 Power cleans

Last Day to register for Battle of the Boxes. CLICK HERE to register

Bootcamp – Tuesday – 12/01/15

A) 3 Rounds NOT For Time: (Any order)
100m Sled push or pull
12 V-Ups
5 WTF’s
B) 3 RFT:
10 Man Makers
20 Box Jumps
400m Run

NOTE: Evening Bootcamp will change from 7pm to 8pm Mon-Thurs on January 4th.

WOD – Monday – 11/30/15

WOD – Monday – 11/30/15
A. Back Squat. 9-7-5-3. Building each set. Rest 2-3 min between sets
B) 3 RFT:
21 box jumps’ 24/20
18 wallball 24/20
15 kb swings; 53/35 (RX = Overhead)
12 burpees

Tomorrow is last day to register for Battle of the Boxes. CLICK HERE to register

Bootcamp – Monday – 11/30/15

A) 3 Sets NOT For Time:
10 Goblet Squats (increase weight each set)
2 Wall climbs (scale to 4 Walk The Floors if necessary)
B) AMRAP 12:
5 Pull-ups (scale to ring rows if unable to do pullups)
10 Push-ups (full range of motion please. From knees of necessary. Strict plank…no snaking)
15 Air Squats

Please note that Bootcamp will move to 8pm on Monday January 4th. (from 7pm to 8pm)

Friday evening will remain at 6pm.

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Today’s WOD

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