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Call Us: (561) 702-4844

Archive for the WOD Category

WOD – Friday – 12/18/15

WOD – Friday – 12/18/15
1 100m Run
2 Power snatch 135/95
3 HSPU (scale to 3 Hand release Push-ups)
4 Power cleans 135/95
6 OH Plate walking Lunge 45/25
7 KB Swings 53/35
8 Mountain climbers
9 Pull-ups
10 Wallballs 20/14
11 Burpee over barbell
12 Goblet Squats 53/35
Example of flow:
100m run.
2 power snatch, 100m run.
3 hspu, 2 power snatch, 100m run
4 power cleans, 3 hspu, 2 power snatch, 100m run
5 ttb, 4 power cleans, 3 hspu, 2 power snatch, 100m run
etc……. and a partrige in a pair tree.

It’s party time tonight! Pot Luck at 6:15pm. DETAILS HERE

WOD – Thursday – 12/17/15

A) AMRAP 12:
Row 500m
4 Turkish Getups – Alternating 53/35
    – rest 4 min
B) AMRAP 12:
Run 200m
20 hollow rocks
15 Unbroken wallballs 20/14 (scale accordingly to go unbroken each round)
    – rest 4 min
C) Cool Down:
14 min of ‘moderate pace’ bike/row. switch back and forth.
Every 2 min get off and hold plank for 30 sec

Christmas Party tomorrow…..Be there! CLICK HERE

WOD – Wednesday – 12/16/15

WOD – Wednesday – 12/16/15
A) Power Clean + Shoulder Press + 2 Push Press + Split Jerk (or push jerk)
Build to a moderately heavy complex in 8 Minutes
B. Bench Press; 10, 8, 6, 4;
Start reasonably light and build through sets. 6-8 minutes max. Move quickly. (no warm up sets)
C) For Time:
run 400m
21 pullups
row 500m
21 pullups

You’re invited to our Christmas/Holiday party this Friday at 6:15PMCLICK HERE

WOD – Tuesday – 12/15/15

WOD – Tuesday – 12/15/15
A) Not For Time:
Wallball 20/14 (Unbroken)
Goodmorning; empty bar
Abmat situp
B) Back squat; 5, 5, (5)
First set roughly 65-70% of max. Increase. Last set should be HEAVY set of 5. Post heaviest successful set.
C) AMRAP 14:
10 DL 155/105
10 t2b
10 box jump; 24/20

Join us for our Christmas/Holiday Party this Friday. CLICK HERE for details.

WOD – Monday – 12/14/15

WOD – Monday – 12/14/15
A) EMOM 14: (Alternate between the two movements)
Min 1: 6 burpees + (2-4 muscle up OR 6-8 pullups)
Min 2: 6 Hang Power Cleans. You choose weight
B) For Time:
run 400m
20 squat clean thruster; (cluster) 135/95*
run 400m
80 Double Unders (scale to 160 singles)
*Challenge yourself on weight. This is one round and should NOT be easy. Leave your comfort zone.

Join us for our Christmas/Holiday Party this Friday. CLICK HERE for details.

WOD – Friday – 12/11/15

A. Death by power snatch; 95/65; 12 min cap
—–Start with 1 rep, and add another rep each minute until you fall off clock.*
*0:00 = 1 rep, 1:00 = 2 reps, 2:00 = 3 reps, 3:00 = 4 reps…………11:00 = 12 reps! Can you make it??
(You must finish your round before the top of the next minute.)
B) 16 min amrap
10 thrusters; 105/75
10 pullups
10 burpee box jump over 24/20
B) RX+ option;
16 min amrap;
10 thrusters; 135/95
5/3 muscle ups
10 burpee box jump overs 24/20

REMINDER….We will be closed Saturday for Battle of The Boxes. We encourage all that are not competing to come to The CrossFit Squad and support your community and fellow athletes. There will be vendors onsite including food and drink and CrossFit Apparel! The CrossFit Squad is also located 1 block from City Place, so tons to do after! The 1st heat kicks off at 9AM.

WOD – Thursday – 12/10/15

Endurance Day!!
On a running clock…
At 0:00, Run 1 mile FOR TIME
At 10:00, Row 1,600m FOR TIME
At 21:00, Run 800m FOR TIME
At 28:00, Row 800m FOR TIME

NOTE: We will be closed Saturday for Battle of The Boxes. We encourage all that are not competing to come to The CrossFit Squad and support your community.

Also, we are in need of a few more judges. If you’d like to be part of our team, and get some judging experience, we would love to have you. We ask that you have at least 6 months experience in CrossFit. There will be a judges meeting at 7:30am at The CrossFit Squad on Saturday. We will go over the rules and standards of movement.

If interested, please email

WOD – Wednesday – 12/09/15

WOD – Wednesday – 12/09/15
A) Back-racked Barbell Lunges
         3 Sets. 14 total steps (7 per leg)
B) 14 min amrap;
9 Front squats; 135/95
7 HR pushups (No snaking please….keep tight plank)
5 Toes To Bar


Staff/volunteers, please meet at Squad at 7:15am (it’s not too late to volunteer…we still need more)

Athletes: You should have received an email today from us. Heat assignments will be posted by Friday. Plan to be at Squad no later than 8am. You will have an athlete briefing at 8:15. First heat will kick things off at 9am. If you want to set up a tent in the parking lot, it is first come first serve. The parking lot will be closed off to cars, so please park in the street or in the lot next door across from Publix.

WOD – Tuesday – 12/08/15

A) Hang Power Cleans x 8 reps (unbroken)
          4 sets every 2 min. Start LIGHT and slowly build
B) For Time;
Russian KB swing; 70/53
abmat situps
Double Unders (2:1 singles)

NOTE: We will be closed Saturday for Battle of The Boxes. Please come to Squad to show support for your fellow members and athletes.

WOD – Monday – 12/07/15

A. back squat; 9, 7, 5, 3; continue loading from last Monday’s
B) 3 RFT
15 burpees
9 power snatch; 135/95
400m run

Battle of The Boxes Registration is closed. If you did not register, but would like to be a part of the event, please email Rob at  We need volunteer staff to help with: Judging, scoring, equipment set-up & other misc duties. Be a part of the team! You’ll even get a free competition shirt!

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Today’s WOD

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

West Palm Beach Location

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