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Archive for the WOD Category

WOD – Tuesday – 10/28/14

WOD – Tuesday – 10/28/14

Jason khalipa Front Squat Team Series

 

A) Skill/Warm-up: 3 Rounds NOT for Time
6-8 TTB
1 Rope Climb or 2 planks
12 Alternating lunges
B) Strength: Front Squat
5 x 5 increasing load. (post heaviest set of 5)
C) AMRAP 15:
20 Overhead Plate Walking Lunges 25/15
200m Run
20 KB Swings 53/35
200m Run

WOD – Monday – 10/27/14

WOD – Monday – 10/27/14

Squad Group BBFB 2014

 

A) Warmup: 2 Rounds NOT for time
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats
B) Strength: Bench Press
10 x 50%
6 x 70%
4 x 80%
2 x 90%
2 attempts at a max lift (post load on white board)
Max Reps @ 75% (post reps on white board)
**Soring example will be 225/9. (225 max lift & 9 reps at 75%)
C) For Time:
Buy-in 400m Run, then
4 Rounds of:
9 Power cleans 115/85
9 Burpee Box Jumps 24/20
Cash Out 400m Run

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.

 

WOD – Friday – 10/24/14

WOD – Friday – 10/24/14

Emily B Snatch 2014

 

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 Double Unders (scale to 20 Lateral Abmat hops)

REST 2 Mins

AMRAP 6: (8:00-14:00)

  • 6 Burpee pull-ups
  • 6 TTB

REST 2 Mins

AMRAP 2: (16:00-18:00)

  • Hang Snatch 95/65 (Rx+ do ‘full’ hang snatch)

WOD – Thursday – 10/23/14

WOD – Thursday – 10/23/14

Chan Rope Climb 2012

 

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
200m Sandbag carry
1 Rope Climb
10 Man Makers
5 Wall Climbs
400m Run
C) Tabata Situps – 20 sec on, 10 sec rest x 8 sets
       Score is total situps completed over the 4 minutes 

REMINDER: CrossFit Boynton Beach will be closed on Saturday. Please visit either CrossFit Delray Beach or The CrossFit Squad for ‘Barbells For Boobs’ at 9:30am

WOD – Wednesday – 10/22/14

WOD – Wednesday – 10/22/14

Wallball Games 2014

 

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 remaining time
       Score will be total number of burpees completed over the 10 rounds 

D) Register for Battle of The Boxes

WOD – Tuesday – 10/21/14

WOD – Tuesday – 10/21/14

Froning Snatch Team Series

 

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 force it.
 

 

B) Shoulder Press – 12 Minutes to build to a 1 RM press*
   Ask coach for suggested rep scheme to build if needed.
      *NO DIP DRIVE!! Strict Press
 

 

C) 21-15-9
Push Press  95/65
KB Swing  53/35
Double Unders (Scale 3:1 singles) 

CLICK HERE to see Event WOD’s for Battle of The Boxes

WOD – Monday – 10/20/14

WOD – Monday – 10/20/14

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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)
       (stagger the starting points as necessary)
C) 3 Rounds For Time
12 Squat Cleans 95/65
400m Run
12 Pullups

 

*****Battle of The Boxes WOD’s get released today…..Stay tuned!

WOD – Friday – 10/17/14

Xtreme Top Box Group Pic

 

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 score will be rounds completed + reps.
          Example: 8 c&j + 8 Pullups + 3 c&j = 8+3. OR… 8 c&j + 5 pull-ups = 7+13

WOD – Thursday – 10/16/14

WOD – Thursday – 10/16/14

Maddox Rope Climb

 

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
  • 5 Wall Climbs (or 10 wtf’s)
  • 10 dips
  • 15 wallballs
  • 20 DB Snatch 40/25
  • 25 Double unders
  • 1 Rope Climb (scale to 2 descending/ascending planks)*

*Rope climb can be done at any time during the round to avoid bottleneck

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