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WOD – Thursday – 09/25/14

WOD – Thursday – 09/25/14

DB Snatch 2012 Regional

 

3 Rounds (NOT FOR TIME)
8 V-Ups
12 Supermans
25m Bear Crawl
B) AMRAP 5
8 KB Snatch 53/35 (may scale to DB snatch….chose weight)
100m Sandbag carry
C) AMRAP 5
10 TTB
10 Box Step-ups 24/20 (alt)
D) AMRAP 5
10 KB Swings 53/35
3 Wall Walks (scale to 6 wtf’s)
REST 4 MINUTES BETWEEN EACH AMRAP

WOD – Wednesday – 09/24/14

WOD – Wednesday – 09/24/14

Team US Log Carry

A) Back Squat
5×2 @ 85% across
Record your notes but do not post load on white board
B) For Time
Row 750m
100 Double Unders (scale to 200 singles)
75 Wallballs
50 Deadllifts 155/105
25 burpees
(Coaches Stagger start the class every 4 minutes to accommodate rowers)

WOD – Tuesday – 09/23/14

WOD – Tuesday – 09/23/14

Baily Pullups 2014

 

A) Bench Press
Build to a 2 RM
(Use a spotter)
 

 

B) 21-18-15-12-9
Hang snatch (95/65)
Box Jumps 24/20 (games std)
 

 

C) Cool Down
Row or Ride for 4 minutes (conversational pace)
*this can be done as soon as you are done

WOD – Monday – 09/22/14

WOD – Monday – 09/22/14

Aline Kimmy & Nicole 2014

A) EMOM 10

Clean + Hang Clean + Push Jerk     (Working weight at approx 80% of max hang clean)

 

B) For Time:

  • 30 Pull-Ups
  • 400m Run*
  • 15 Front Squats (135/95)
  • 800m Run
  • 15 Front Squats (135/95)
  • 400m Run
  • 30 Pull-Ups

RX+ do Chest to bar pullups and Overhead Squats

*in case of rain….get wet. (or ask your coach for a substitute)

Park WOD – Saturday at 9am

Park WOD – Saturday at 9am

Let's get Physical - CIty of Boynton

CFBB will be closed Saturday 9/20, as we will be hosting a WOD in the park at Meadows Park in Boynton. The event is put on by the City of Boynton Beach, and we are thrilled to be a part of it for the 2nd year. We hope to see everyone there…

WOD – Friday – 09/19/14

WOD – Friday – 09/19/14

Sarah, Jaci, Aline, Rob, Alex, Derek Swim Day 2014

It Friday Funday for the WOD junkie in you! We’ve spiced it up a bit the last couple weeks with the competitor-type WOD’s. Enjoy, and know when to scale!

A) Find 1 RM Push Press
12 minute Cap
B) 3 Rounds For Time: (Pick One… A or I)
Advanced (Competitors)
7 STO (185/125)
5 Bar MU’s
10 Burpee over Bar
Intermediate
7 STO (135/95)
10 Pull-ups
10 Burpee over Bar
Designate score with either a A or I. Either one can receive an Rx if done as prescribed.
**Coaches, designate weight used with score please (if not rx)
C) 3 Rounds For Time
10 KB Snatch 53/35
50 Double Unders (scale to 100 singles)
   RX+ do 70/53

 

Reminder that the box will be closed Saturday for the WOD in the Park at Meadows Park at 9am.

WOD – Thursday – 09/18/14

WOD – Thursday – 09/18/14

Derek Danielle Monique Vince - Orlando

 

A) Ring / Muscle-up practice (5-10 minutes)
Can either practice muscle ups if you got em
Practice mu transition (given by coach)
Practice skin the cats
Do Ring rows / dips
B) AMRAP 3
Row for calories
C) AMRAP 3
8 Box jump overs 24/20
8 KBS 70/53
D) AMRAP 3
8 ring rows
8 man makers
E) AMRAP 3
8 TTB
18 Alt. lunges
    REST 3 Minutes between AMRAPs
A Reminder that these short WOD’s are intended to be fast and intense. Hit them hard.

Another reminder that CFBB will be closed this Saturday as we will have a WOD in the park at Meadows Park in Boynton Beach at 9:00. This fitness event will be held by the City of Boynton Beach. i9 Sports will also be hosting a kids workout around 9:30 if you want to bring the young ones. Meadows Park is on Congress Ave between Gateway and Hypoluxo on the west side.

WOD – Wednesday – 09/17/14

WOD – Wednesday – 09/17/14

Derek, Sarah, Jaci, Corey CFBB 2014

 

A) EMOM 12: (alternating)
2 Power Snatch @ aprox 75% of 1rm p snatch
3 Power Cleans @ same weight as snatch
   Set up perfectly for each lift. This is not for speed…you’ll have plenty of time
B) 7 Rounds For Time
7 Deadlifts 225/155*
7 HSPU (scale using a box or band or Dumbbell press)
14 Abmat sit-ups
*Scale accordingly

 

C) Register for Battle Of The Boxes

WOD – Tuesday – 09/16/14

WOD – Tuesday – 09/16/14

Spealler OH Lunge 2014

 

A) Front squat
15 Minutes to find 1RM
(coach to suggest progression if requested)
B) AMRAP 6:
9 Thrusters 115/75
9 burpees over bar
REST 5 MINUTES
C) AMRAP 6:
15 wallballs 20/14
15 pull-ups (scale to bands or ring rows)

WOD – Monday – 09/15/14

WOD – Monday – 09/15/14

Alex Raid 2014 KB

Changes have been made to Standards for the Scaled Division for the Upcoming Battle of the Boxes. SEE STANDARDS

 

A) Bench Press
5×5 close grip*. (increase load. Keep notes but do not post load)
*about shoulder width. Generally about where the knurling starts on the bar. Keep elbows in tight.
 

 

B) For Time:
15 TTB
20 burpees
25 Box jumps 24/20 (Games)
30 KBS 53/35
35 Double Unders (scale to 75 singles or 35 attempts)
400m Run
35 Double Unders (scale to 75 singles or 35 attempts)
30 KBS 53/35
25 Box jumps 24/20 (Games)
20 burpees
15 TTB
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