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WOD – Monday – 09/29/14

WOD – Monday – 09/29/14

  A) EMOM 10 4-5 Clean & Jerks Pick a challenging, yet manageable weight…up to 60% (Don’t post Load). Full clean & split jerk if possible.    Stay on clock. Rest as needed B) AMRAP 12 4 HSPU 8 Burpee box Jump overs 24/20 12 KB Swings […]

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WOD – Friday – 09/26/14

WOD – Friday – 09/26/14

Friday Fun-Day A) Build to a Max Snatch – Power or Full (12 Minute clock) B) 8 Minute Clock     Advanced (Competitors) 800m Run Buy-in Max Rep Full clean (Squat) & jerk in remaining time 135/95 (a squat clean thruster is allowed)     Intermediate 800m Run Buy-in […]

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WOD – Thursday – 09/25/14

WOD – Thursday – 09/25/14

  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 […]

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WOD – Wednesday – 09/24/14

WOD – Wednesday – 09/24/14

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 […]

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WOD – Tuesday – 09/23/14

WOD – Tuesday – 09/23/14

  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

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WOD – Monday – 09/22/14

WOD – Monday – 09/22/14

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 […]

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Park WOD – Saturday at 9am

Park WOD – Saturday at 9am

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 […]

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WOD – Friday – 09/19/14

WOD – Friday – 09/19/14

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 […]

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WOD – Thursday – 09/18/14

WOD – Thursday – 09/18/14

  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 […]

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WOD – Wednesday – 09/17/14

WOD – Wednesday – 09/17/14

  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* […]

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