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Bootcamp – Friday – 07/08/16

For Time, 21-15-9-6-3 reps of:
KB Swings 53/35
Medball cleans 20/14
Burpees
Lateral Abmat Hops

WOD – Friday – 07/08/16

CLICK HERE for details on our next outing to Rapids Water Park!

A. Complex: 3 Deadlifts + 1 Hang squat clean
(Build to max load)
For Time:
20 Thrusters 135/95
30 Pullups (RX+ do c2b)
40 Dubs
30 Pullups
20 Thrusters
   – Cash out row 500m

Rapids Water Park – CFBB Members – July 16th!

Rapids Water Park – CFBB Members – July 16th!

Crossfit Boynton Beach will be hitting up Rapids Water Park on Saturday, July 16th at 12pm (gives everyone a chance to get their Saturday morning workout in before).
It’ll be $33.00 + tax per person (down from $46.99 per person), we’ll just need a confirmed head count by July 12th at the latest. So if you’re in, either comment on FB or send Alex a message 561-573-1170. Hope to see everyone there enjoying our South Florida sun ☀️☀️

WOD – Thursday – 07/07/16

AMRAP 24:
Row 20 calories
15 OHS 45/35 (Do NOT drop empty bars)
9 Burpee box jump overs
— every 3:00, (3, 6, 9, 12, 15, 18, 21)
    …stop what your doing and perform a 50m OH waiters carry w/ KBs or Dumbells

Bootcamp – Thursday – 07/07/16

A) EMOM 9: (alt)
:30 Double Under practice
8-10 Toes To Bar
1 Box Walk Around (keep legs straight & hips high)
B) 5 Rounds For Time:
5 WTF’s (try not to bend legs)
7 Sand Bag Squats (outside preferably…due to sand)
9 Ring Rows (body should remain in tight plank position)
100m Run

WOD – Wednesday – 07/06/16

6 Rounds For Time:
7 Shoulder 2 Overhead 155/105 (RX+ 185/125)
14 t2b
21 KB swings 53/35
   – rest 2 min bet sets (self time)

Bootcamp – Wednesday – 07/06/16

6 Rounds For Time:
9 DB Push Press 45/25
11 Box Jumps 24/20
21 Wallballs
      – rest 2 min bet sets (self time)

WOD – Tuesday – 07/05/16

A. Front squat. 3 Sets of 8-10 reps @75%. Rest 2 min
4 Min. AMRAP:
5 Wallballs 20/14
4 DB Snatch (2 right / 2 left)
3 Box jumps 30/24
– rest 1 min
4 Min. AMRAP:
25 SDLHP 53/35
25 Burpees
– rest 1 min
4 Min. AMRAP:
12 Back Squats 95/65
12 Lateral bar hops
– rest 1 min
4 Min. AMRAP:
50m shuttle runs (each 50m is a rep)
     (Add all reps from all amraps and post one final score….total reps)

Bootcamp – Tuesday – 07/05/16

A) AMRAP 12:
Row 300m*
30 Wallking Lunges
20 Abmat Sit-ups
10 HR Push-ups
    – REST 5 MINUTES
B) AMRAP 12:
Run 200m
16 Ground To Overhead w/Bumper Plate 45/25
12 Ring Rows
*Split the class btwn A & B to accommodate rowers if necessary

WOD – Monday, July 4th 2016

Class Times 9AM & 10AM ONLY.

 

July 4th Benchmark WOD: ‘DT’
5 Rounds For Time: (all movements at 155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
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Today’s WOD

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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