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WOD – Thursday – 09/18/14

WOD – Thursday – 09/18/14

Derek Danielle Monique Vince - Orlando

 

A) Ring / Muscle-up practice (5-10 minutes)
Can either practice muscle ups if you got em
Practice mu transition (given by coach)
Practice skin the cats
Do Ring rows / dips
B) AMRAP 3
Row for calories
C) AMRAP 3
8 Box jump overs 24/20
8 KBS 70/53
D) AMRAP 3
8 ring rows
8 man makers
E) AMRAP 3
8 TTB
18 Alt. lunges
    REST 3 Minutes between AMRAPs
A Reminder that these short WOD’s are intended to be fast and intense. Hit them hard.

Another reminder that CFBB will be closed this Saturday as we will have a WOD in the park at Meadows Park in Boynton Beach at 9:00. This fitness event will be held by the City of Boynton Beach. i9 Sports will also be hosting a kids workout around 9:30 if you want to bring the young ones. Meadows Park is on Congress Ave between Gateway and Hypoluxo on the west side.

WOD – Wednesday – 09/17/14

WOD – Wednesday – 09/17/14

Derek, Sarah, Jaci, Corey CFBB 2014

 

A) EMOM 12: (alternating)
2 Power Snatch @ aprox 75% of 1rm p snatch
3 Power Cleans @ same weight as snatch
   Set up perfectly for each lift. This is not for speed…you’ll have plenty of time
B) 7 Rounds For Time
7 Deadlifts 225/155*
7 HSPU (scale using a box or band or Dumbbell press)
14 Abmat sit-ups
*Scale accordingly

 

C) Register for Battle Of The Boxes

WOD – Tuesday – 09/16/14

WOD – Tuesday – 09/16/14

Spealler OH Lunge 2014

 

A) Front squat
15 Minutes to find 1RM
(coach to suggest progression if requested)
B) AMRAP 6:
9 Thrusters 115/75
9 burpees over bar
REST 5 MINUTES
C) AMRAP 6:
15 wallballs 20/14
15 pull-ups (scale to bands or ring rows)

WOD – Monday – 09/15/14

WOD – Monday – 09/15/14

Alex Raid 2014 KB

Changes have been made to Standards for the Scaled Division for the Upcoming Battle of the Boxes. SEE STANDARDS

 

A) Bench Press
5×5 close grip*. (increase load. Keep notes but do not post load)
*about shoulder width. Generally about where the knurling starts on the bar. Keep elbows in tight.
 

 

B) For Time:
15 TTB
20 burpees
25 Box jumps 24/20 (Games)
30 KBS 53/35
35 Double Unders (scale to 75 singles or 35 attempts)
400m Run
35 Double Unders (scale to 75 singles or 35 attempts)
30 KBS 53/35
25 Box jumps 24/20 (Games)
20 burpees
15 TTB

WOD – Friday – 09/12/14

WOD – Friday – 09/12/14

Battle Of The Boxes Image

CLICK HERE to get more info and register for our in-house competition

 

A) Skill work and coaches review of all movements
B) AMRAP 12:
Advanced (Competitors)
3 snatch (full) 155/105
3 OHS 155/105
12 Chest to Bar pull-ups
30 Double Unders
100m run
Intermediate
5 Power snatch 115/75
5 OHS or Back Squats 115/75
12 Pull-ups
30 Double unders (scale to 60 Dubs)
100m run
Designate score with either a A or I. Either one can receive an Rx if done as prescribed.
**Coaches, designate weight used with score please (if not rx)

WOD – Thursday – 09/11/14

WOD – Thursday – 09/11/14

Graham H Wallball 2014 Open

 

A) Jerk Balance
5 sets of 5 reps with 1 second pause at the catch. (increase weight each set if comfortale)
 *Stay relatively light for this drill. Set up in perfect landing stance for split jerk.
   Without moving foot position, dip-drive and catch the bar overhead. Do not post load.
 

 

B) For Time
400m Run
100 wallballs
400m Run

WOD – Wednesday – 09/10/14

Camille post WOD

A) EMOM 15: (alternating)
4 Deadlifts @75-80%
2 Turkish Gett-ups (1 right , 1 left). Pick a challenging yet manageable weight
4-8 strict pull-ups or ring rows
 
B) AMRAP 8:
10 STO 115/75
8 Burpee over Bar
6 Bent over Rows 115/75 

For details on upcoming Raid Games this weekend, CLICK HERE

WOD – Tuesday – 09/09/14

WOD – Tuesday – 09/09/14

Derek & Mikey at Reebok

A) 5 Minutes of Double Under Practice
 

 

B) For Time:
800m Run (buy in), then:
4 Rounds of:
5 Hang snatch 95/65
7 Toes To Bar
9 HR Push-ups
11 Box jump overs 24/20
800m Run (cash out)
 

 

RX+ do 135/95 on snatch and 30/24 on box jump-overs
Note: If unable to run (key word UNABLE), then row 1,000 meters instead.

WOD – Monday – 09/08/14

WOD – Monday – 09/08/14

Squad @ Reebok

A) EMOM 8:
1 Clean & Jerk @ approx 80% of max
(coach will allow ample time to build to 80% prior to starting EMOM). Do not post load.
B) 10-1
Thrusters 105/75
KBS 53/35
Burpees

WOD – Friday – 09/05/14

WOD – Friday – 09/05/14

Froning Rope Climb 2014

A) Skill work and coaches review of all movements
B) 4 Rounds For Time:
Advanced (Competitors)
5 Clusters 155/105
4 Muscle Ups   (Ladies do 3 muscle-ups)
3 Wall Climbs
2 Snatch 155/105
1 Rope Climb (any time during round).
Intermediate
5 Clusters 115/85
6 pullups + 6 dips   (scale to ring rows & pushups)
3 Wall Climbs (scale to 6 wtf’s)
2 Snatch 115/85
1 Rope Climb (any time during round). Scale to 2 planks
Designate score with either a A or I. Either one can receive an Rx if done as prescribed.
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Today’s WOD

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Boynton Beach Location

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Boynton Beach, FL 33426
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West Palm Beach, FL 33401
Phone: (561) 702-4844