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WOD – Saturday – 08/08/15 = BEACH WOD!!!!

WOD – Saturday – 08/08/15 = BEACH WOD!!!!

We are at the Beach!!!! 8AM at the south end of Delray by the Volleyball courts.

The box will be closed. See you there!

WOD – Friday – 08/07/15

WOD – Friday – 08/07/15
A) Snatch Complex:
Snatch DL + High Hang Snatch + Full Snatch
Build to moderate Single
B) High Hang Snatch Pull – 5 x 3
Use same ‘Moderate single’ weight as above for all 5 Sets.
C) For Time:
30 Thrusters 115/75
every time you drop the bar perform 10 Deadlifts
40 Hang Power Cleans 95/65
every time you drop the bar perform 10 jumping air squats
50 SDHP 75/55
every time you drop the bar, run 100m with med ball

Register for Boynton Beach Lift Off

Bootcamp – Friday – 08/07/15

A) EMOM 9:
Min 1: 25m Bear Crawl
Min 2: 10-12 V-Ups
Min 3: 45 Second Plank Hold
B) HR Push-ups
30 sec on / 30 sec off x 5 sets – max reps
C) AMRAP 15:
9 SDHP 53/35
9 Burpee over Abmat
20 Overhead Plate Walking Lunges 35/25

IMPORTANT NOTE: Evening Bootcamp classes will be changing to 7pm on Monday the 17th. There will be no more 5p & 6p classes after that.

WOD – Thursday – 08/06/15

WOD – Thursday – 08/06/15
A) 3 Rounds NOT For Time:
1-2 Muscle-ups OR 3-4 Strict Pull-ups OR 5-7 Kipping OR 10-12 Ring Rows
3 Box Jumps to HIGH Box
400m Run – easy pace
100m Sled Push – walk it out….keep moving
 
B) 800m Run For Time
 
REST 8-12 Minutes
 
C) 2k Row For Time

Bootcamp – Thursday – 08/06/15

A) 1k Row For Time
B) For Time:
40 Abmat Sit-ups
30 Box Jump overs 24/20
20 Ring Rows
10 Walk The Floors
800m Run
10 Walk The Floors
20 Ring Rows
30 Box Jump overs 24/20
40 Abmat Sit-ups

WOD – Wednesday – 08/05/15

WOD – Wednesday – 08/05/15
4 Rounds For Time including rest – 42 Minute Cap
15 Power Snatch 75/55
200m Run
15 Wallball 20/14
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

Boynton Beach Lift Off 

 

Bootcamp – Wednesday – 08/05/15

4 Rounds For Time including rest – 42 Minute Cap
15 DB Snatch 40/25
200m Run
15 Wallball 20/14   (PM Classes do Alt. Jumping Lunges)
200m Run
15 Burpees to plate (plate must be in front of you…not side)
200m Run
15 KB Swings
    REST 4 Minutes between Rounds

 

WOD – Tuesday – 08/04/15

WOD – Tuesday – 08/04/15
A) DB Row on a bench.
4 Sets of 10/each arm. – 2 second pause at the top.
*This upper body pulling ‘accessory’ exercise will help develope strength for those that do NOT
yet have pull-ups, and continue to build strength for those that DO.
B) 200m Farmer Carry. Go heavy, but limit to 2 drops
C) 4 Rounds For Time:
5 Wall Climbs (scale to 10 wtf’s)
10 Box Jumps 24/20 – step down
15 DB push press 40/25 – Use bar if not enough DB’s 95/65
30 Double Unders – (scale to 60 singles)

Register here for the Boynton Beach Lift Off

Boynton Beach Lift Off

Boynton Beach Lift Off

What: Boynton Beach Lift Off (an olympic style weight lifting event)

Where: CrossFit Boynton Beach

When: September 12th

Who: Members of CFBB, CFDRB & Squad

Cost: $38 (shirt included)

Divisions: Broken up by weight class, and even a novice division

This is a 1-day super awesome event that you won’t want to miss. No stress and all fun. You get 3 attempts at a snatch and 3 attempts at a clean & jerk. You’ll even have somebody else to change your weights for you! You decide what weight you want to lift for all 3 lifts. You’ll have coaches there to guide you as well.

It’s open to all members and coaches of CFBB, CFDRB & Squad!

Register today using this link. Spots are limited so don’t wait!

https://www.eventbrite.com/e/boynton-beach-lift-off-tickets…

 

Boynton_Lift_Off_COLLAUGE

Bootcamp – Tuesday – 08/04/15

A) 3 Rounds NOT For Time:
30 Double Unders…or failed attempts. (not singles unless absolutely necessary)
300m Row
30 Second HS Hold or 2 Wall Climbs or 2 Box Walk arounds
30 Second Bar Hang (accumulate time if needed)
B) TABATA – 20 Seconds on / 10 Seconds off – 8 Minutes
Pushups
Sit-ups
Squats
Ring Rows
2 minutes per station (4 sets)…keep runnung total of reps in your head
C) 800m Run For Time
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Today’s WOD

  • WOD - Friday - 09/04/15
    WOD – Friday – 09/04/15
    September 3, 2015 by
    For Time: (one score for both) 21-15-9 Thrusters 95/65 Burpees over bar – then, with no rest: GRACE 30 Clean & Jerks 135/95 Last chance to register for The Boynton Lift...
    Read more

Delray Beach Location

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

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512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844