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Archive for the WOD Category

WOD – Monday – 03/03/14

WOD – Monday – 03/03/14

Congrats to Coach Hoser (Jason) for his 2nd place finish at the Oly Competition this weekend! A) Shoulder Press 5 x 3 @ 75-85%. 90-120 seconds rest between sets B) 4 RFT  - 200m Run  - 15 Pushups HR  - 15 Deadlifts 155/105

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WOD – 03/01/14

WOD – 03/01/14

Coaches Choice by Coach Alex! Just a reminder that the official day to perform 14.1 with a judge is on Sunday between 10-12. If you plan to do the WOD any other time, you are responsible for finding your own judge. This judge must be a registered […]

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WOD – Friday – 02/28/14

WOD – Friday – 02/28/14

  Open WOD 14.1 (aka 11.1):   AMRAP 10:   30 Double Unders (scale to 60 singles) 15 Power snatch (75/55)       Have Fun, Good luck!!!   Reminder that we are having the Open Clinic for all registered athletes Friday at 6p-8p. No 6pm class. […]

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WOD – Thursday – 02/7/14

WOD – Thursday – 02/7/14

A) Not For Time – 2 rounds 300m Row 4 Turkish Getups 10 Hollow rocks 4 bridge-ups (5 second hold) -OR- 30 second front plank hold 1 rope climb (or 2 descending planks) B) AMRAP 5 5 push press 115/75 10 burpees Rest 5 C) AMRAP 5 […]

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WOD – Wednesday – 02/26/14

WOD – Wednesday – 02/26/14

A) EMOM 10: Alternating  - 5-10 HSPU or 10 Dumbell Press 40/25 – ish  - 10 Toes-To-Bar B) EMOM 10: Alternating  - 5 strict chin ups (try to pull to chest)  - 10 Hand release Push-ups C) AMRAP 2:  (Max reps in 2 minutes)  - KB Swings 53/35 (we will […]

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WOD – Tuesday – 02/25/14

WOD – Tuesday – 02/25/14

A) Back Squat 6 x 3 @ 80%. 90-120 seconds rest between sets  (take time needed to build up to your working weight for 6 sets) B) 21-15-9  - Power clean 135/95  - Burpee Box ump overs 24/20

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WOD – Monday – 02/24/14

WOD – Monday – 02/24/14

A) AMRAP 4:  (Go as far as you can. Record total reps. Don’t include the run for reps) 400m Run 10 Burpee over bar 15 TTB 20 Wallball 25 SDHP 53/35 30 Push Jerks 95/65 35 Kettlebell Swings 53/35 40 Double unders (scale to 40 lateral bar […]

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CFBB is closed Saturday 02/22

CFBB is closed Saturday 02/22

CrossFit Boynton Beach will be closed as we celebrate the take over of CrossFit Delray Beach for the Team Fight Gone Bad. Everybody is invited so please join us for a great workout and a BBQ to follow. Event starts at 10am. Teams can be assigned upon […]

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WOD – Friday – 02/21/14

WOD – Friday – 02/21/14

A) Deadlifts 5 x 3 @ 80-85% or 1RM across Build up to working weight for all 5 sets B) AMRAP 11:  - 10 OHS 95/65*  - 4/2 Muscle ups**   (guys=4, ladies =2)  - 10 p cleans 95/65***  - 2 wallclimbs (scale to 4 WTF’s) * if unable to […]

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WOD – Thursday – 02/20/14

WOD – Thursday – 02/20/14

  De-load day. AMRAP 20: 800m run buy in, then in remaining time perform as many rounds as possible of:  - 10 KB Swing 53/35  - 15 Wallball 20/14  - 20 Double unders  - 100m SB carry  - 1 Rope Climb (or 2 planks)

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