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Archive for the WOD Category

WOD – Saturday – 10/25/14 (Barbells For Boobs)

WOD – Saturday – 10/25/14 (Barbells For Boobs)

CFBB will be closed today (Saturday). Please visit either the Delray Beach or the West Palm Beach location at 9:30am to support this great cause.  

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WOD – Friday – 10/24/14

WOD – Friday – 10/24/14

  A) Back Squat 2 x 15 reps @ 60% 3 x 10 reps @ 65-75% (try to increase load each of the 3 sets) REST as needed between sets and before WOD. B) The ‘Angel’ AMRAP 6: (0:00-6:00) 6 Snatch 95/65 (Rx+ do full snatch) 20 […]

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WOD – Thursday – 10/23/14

WOD – Thursday – 10/23/14

  A) 1,500m Row Upon Arrival. Not for time. Moderate pace. No more than 26 s/m*    *Ask coach for guidance if needed B) For Time: 400m Run 5 Wall Climbs (or 10 wtf’s) 10 Man Makers 40/25 1 Rope Climb 20 OH Plate Walking Lunges 25/15 […]

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WOD – Wednesday – 10/22/14

WOD – Wednesday – 10/22/14

  A) 3 Rounds NOT for time 6 Kang Squats 75/53 200m Run B) EMOM 10 – Alternating Min 1: 5 Deadlifts @ approx 75% Min 2: 3-7 Box Jumps, depending on hieght. (Go as high as possible) C) EMOM 10: 10 Wallballs + max burpees in […]

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WOD – Tuesday – 10/21/14

WOD – Tuesday – 10/21/14

  A) 3 Rounds NOT for time 5-7 Sotts Press – empty bar (or standing behind the neck press if mobility does not permit)* 2-4 Muscle Ups (or 4-6 pull-ups and 4-6 dips) 25m Bear Crawl    *most people will not be able to Sotts Press. Don’t […]

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WOD – Monday – 10/20/14

WOD – Monday – 10/20/14

  A) 2 Rounds NOT For Time: 20 wallballs 4 Turkish Gettups B) EMOM 15 – Alternating – (5 sets each) Min 1: 5 Front Squats (@60-65%) – From the rack if possible Min 2: 6-10 Ring rows Min 3: 8-12 Push-ups (NO snaking…tight plank)      […]

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WOD – Friday – 10/17/14

  A) Find 1 rep-max Push-up (12 minute cap) (partner up to add bumper plates to your back,)    *If unable to add weight, do 8 x 4 strict push-ups   B) Ladder in 15 minutes: 1-2-3-4-5-6-7-8-9 etc…..  - Clean & Jerks 115/85  - Pull-ups        your […]

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WOD – Thursday – 10/16/14

WOD – Thursday – 10/16/14

  A) 3 attempts at Max-rep Double Unders * Rest 2 Minutes between attempts. (Post reps for best attempt) **if unable to do double unders, do double under attemps for 1 miniute x 3 sets. Do not post score   B) 3 Rounds For Time: 400m run […]

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WOD – Wednesday – 10/15/14

WOD – Wednesday – 10/15/14

  A) Sumo Deadlift 10-8-6-4-2-2 Start at about 40% of 1rm Deadlift and increase load as you go. (Do NOT post load. Stay safe….listen to your coach) B) AMRAP 10: 4 S2O 135/95 6 TTB 4 Box Jumps 24/20 C) Plank Holds 6 rounds: 30 seconds on, […]

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WOD – Tuesday – 10/14/14

WOD – Tuesday – 10/14/14

  A) Snatch Balance Complex:        (1 Snatch balance + 2 Overhead Squats = 1 set) 2 Sets at 65% (of max snatch weight) 2 sets at 75% 2 sets at 80%    (Only squat as low as mobility permits. Once you lose form, stop […]

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