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Archive for the WOD Category

WOD – Wednesday – 05/21/14

WOD – Wednesday – 05/21/14

  Yes, Camille (above) really Hang Snatched 190# at Regionals last weekend. And smiled the whole time. A) 15 OHS + 15 Snatch Balance. Not For Time.  Stay light. (could be pvc pipe)   (Pause in the bottom position a few times…if able to) B) EMOM 12 Alt […]

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WOD – Tuesday – 05/20/14

WOD – Tuesday – 05/20/14

A) Shoulder Press  - Find  1 RM B) 3 Rounds for Reps: 60 sec on, 30 sec off.  - row for calories  - box jump overs 24/20  - knees to elbows  - push press 96/65       1 Minute Rest   1 Minute on, 30 seconds […]

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WOD – Monday – 05/19/14

WOD – Monday – 05/19/14

A) 3 x 400m run every 4 minutes  (treat the first 2 as warm ups and record the final round. Sretch during rest) B) BACK SQUAT 3X6 @ 80% 60-90 SECONDS REST BTWN ROUNDS C) 3 Rounds For Time: 10 tuck jump burpees 15 wallballs 20/14 20 […]

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WOD – Friday – 05/16/14

WOD – Friday – 05/16/14

A) Power Clean – Build to 1 RM B) For Time: 400m Run, then 4 Rounds of: 7 HSPU 7 Thrusters 135/95 7 Burpees 7 Power Cleans 135/95 7 Box Jumps 30/24 Cash Out with 400m Run

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WOD – Thursday – 05/15/14

WOD – Thursday – 05/15/14

A) Bench Press Find 10 Rep-max. Then, reduce by 10% and do 10 more reps   B) ‘Annie’ 50-40-30-20-10 Double Unders (scale 2:1) Abmat Situps  

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WOD – Wednesday – 05/14/14

WOD – Wednesday – 05/14/14

A) EMOM 12 Alternating 5 Deadlift @ 1.5 x BW 10 TTB Rest as needed B) EMOM 12 Alternating 7 Push Jerks 135/95 7 Front Squats 135/95 Rest as needed C) 3 Rounds For Time: 18 Burpees 10 Pullups

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WOD – Tuesday – 05/13/14

WOD – Tuesday – 05/13/14

A) AMRAP 5:  - 10 Power cleans 135/95  - 10 box jumps 24/20    REST 5 B) AMRAP 5  - 10 Russian Kettlebell Swings 70/53  - 10 pushups    REST 5 2 Rounds For Time:  - 400m Run  - 16 Alt Dumbell snatch 45/25

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WOD – Monday – 05/12/14

WOD – Monday – 05/12/14

A1) Back Squats: 3 x 5 @ 80% of 1 rep-max. rest 60 seconds between each of the 3 sets A2) 3 sets of max rep strict pull-ups or elevated ring rows. rest 60 seconds between sets B) For Time: 50 wallballs 20/14 (buy in), then 3 […]

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Closed Saturday and Sunday

Closed Saturday and Sunday

Reminder that CFBB is closed Saturday and Sunday as we are attending the SE Regional CrossFit Games. We will resume normal hours Monday morning. CrossFit Delray Beach will remain open and members are welcome to go there.

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WOD – Friday – 05/09/14

WOD – Friday – 05/09/14

Kinda Sorta Benchmark Friday: Cindy Meets Grace meets Isable 6 rounds For Time: 3 Power snatch 135/95 3 p.clean & jerks 135/95 5 pullups 10 pushups 15 squats See announcements for schedule changes

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West Palm Beach, FL 33401
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