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CrossFit Teens WOD 12/12/13

Warm   up Partner agility (person on the ground   with arms out, partner crawls  under,   jump over) Dynamic Stretch Giant tire flips (group effort, 50m) SKILL: HSPU / SCALE TO HSPU Hang Power Cleans Start with empty bar, work weight up to   no more […]

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WOD – Wednesday – 12/11/13

WOD – Wednesday – 12/11/13

A) 6 attempts to find a max weight for the following complex: 1 push press + 1 push jerk (pick a good starting weight and add weight each set. About 90 seconds rest btwn sets)   B) 3 Rounds For Time: 5 Power cleans (185/125)   Rx+ […]

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CrossFit Teens WOD – 12/11/2013

Warm Up! 500m Row / 400m Run Cones: Follow the Leader, etc. Skill Work: Monkey Hangs, bar crawls, skin the cat,   ring rows (5 x 5) ring dip holds at the top (5×5), banded ring dips Review: KBS (Varsity: 20kg, 16kg, JV: 25# / 15#), WBS, […]

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Party TIme!!! Saturday 12/21 at 1pm

Party TIme!!! Saturday 12/21 at 1pm

Date: December 21st Time: 1pm – 4pm-ish Place: CrossFit Boynton Beach Get your WOD on first at either the 9:00 or 10:00 class and then you’ll still have plenty of time to shower (please) and come back to the party at 1:00. DJ T-Pain will be rockin’ […]

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WOD – Tuesday – 12/10/13

WOD – Tuesday – 12/10/13

  5 Rounds For Time: 20 pull-ups 20 wallballs 40 double-unders (80 singles) (3 minutes rest between rounds – self time) **Your time for the workout will include (4) 3 minute breaks. Use this rest to recover and hit the next round with intensity. Use a band […]

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CrossFit Teens 12/10/2013

CrossFit Teens 12/10/2013

10-Dec Warm it up! Run/Row 400m Then small tire agility skills (setup   tires in single line) High knees, 2 foot hop   thru, 1 foot hop thru, butt kicks around outside, walking   lunges, etc. 10 squats – hold at the bottom to  stretch Sled Races […]

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WOD – Monday – 12/09/13

WOD – Monday – 12/09/13

  Welcome to the new and improved website! Click on the title above to open the WOD details. A) 5 sets: 1 power snatch + 2 OHS        (add weight each set). If mobility does not permit a heavy overhead squat, do a partial squat. Keep arms locked […]

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SATURDAY – 12/07/13

SATURDAY – 12/07/13

9:00 & 10:00 class = Crossfit – Coaches Choice 11:00 class = Weightlifting class            

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FRIDAY – 12/06/13

FRIDAY – 12/06/13

Double Benchmark Friday!! ‘FRAN MEETS GRACE’ (and they don’t like each other)   For Time: 21 Thrusters (95/65) 21 Pull-ups 15 Thrusters 15 pull-ups 9 Thrusters 9 pull-ups 30 clean & jerks (135/95) **determine your working weight for the thrusters and the clean & jerks prior to the […]

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THURSDAY – 12/05/13

THURSDAY – 12/05/13

A) AMRAP 8: 800m run Max Dumbell snatch in remaining time (40/25)   REST 5 Minutes:   B) AMRAP 8: 50 Double unders (or scale to 100 singels) 40 wallballs (20/14) 30 KB Swings (53/35)

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Today’s WOD

  • WOD - Tuesday - 07/22/14
    WOD – Tuesday – 07/22/14
    July 21, 2014 by
    A big shout out to the Masters Peeps that Kick off the CrossFit Games. They will be competing Tuesday through Thursday. Tune in to live streaming on Games.CrossFit.com or WatchESPN.com...
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