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Archive for the WOD Category

WOD – Monday – 08/18/14

WOD – Monday – 08/18/14

A) Back Squat        10 Minutes to build to a heavy set of 8 reps        (can you add 5-10 pounds from last week?) B) AMRAP 16: 10 kbs 53/35 5 pullups 30 dubs (60 singles) **on minutes 3, 7 and 11; stop […]

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WOD – Saturday – 08/16/14

WOD – Saturday – 08/16/14

8am – Mobility Clinic 9AM – CrossFit (Coaches Choice) 10AM – CrossFit (Coaches Choice)

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WOD – Friday – 08/15/14

WOD – Friday – 08/15/14

For today we have 2 options for Beg/Int (I) and for Advanced (A). You can get an RX for either and the coach will designate which you chose to do. Please recognize your limits. (Beginner/Int) (I)   For Time: – 400m Run – 10 clean & Jerks 95/65 […]

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WOD – 08/14/14

WOD – 08/14/14

  A) Snatch Practice – 15 Minutes      Coach will go through a couple drills and allow time to build up bar if desired B) 2k Row – For Time   FREE MOBILITY CLINIC THIS SATURDAY. CLICK HERE

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WOD – Wednesday – 08/13/14

WOD – Wednesday – 08/13/14

  A) AMRAP 8: – 10 KB Swings 53/35 – 5 box Jumps 24/20 – Games Std. Step down each time – 20 OH Plate Walking Lunges 54/25 REST 5 B) AMRAP 8: – 4 KB Clean & Jerk (right hand) 53/35 – 4 KB Clean & […]

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WOD – Tuesday – 08/12/14

WOD – Tuesday – 08/12/14

  A) NOT For Time: 1k row 30 ring dips* 30 HR Push-ups    *If unable to do ring dip, do 15 negatives…Jump to lock out and lower slowly…3 seconds     B) Every 45 Seconds for 8 Sets: 3 Touch-n-Go Power Cleans at 70-75% of Max […]

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WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Nice having Camille stop by and train with us….   A) Back Squat        10 Minutes to build to a heavy set of 8 reps B) 3 Minute Time Cap   – 15 Thrusters 95/65 – 12 Pullups max burpees in remaining time REST 3 Minutes […]

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WOD – Friday – 08/08/14

WOD – Friday – 08/08/14

  2 Rounds For Time: 20 Toes-To-Bar 400m Run 20 Clean & Jerks 115/75 400m run 20 burpees 400m Run A reminder that this Sunday is Gymnastics Clinic in Boynton at 9am, followed by Weightlifting with Alex at 10.

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WOD – Thursday – 08/07/14

WOD – Thursday – 08/07/14

  Teams of 2: Part A: On a 12 Minute Clock… 2000m Row Buy in    Then in remaining Time AMRAP of; 30 pullups 30 burpees     REST 5 MINUTES     Part B: On a 12 Minute Clock… 1 Mile Sand Bag carry. (both partners […]

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WOD – Wednesday – 08/06/14

WOD – Wednesday – 08/06/14

  A) Press Unders: 3 x 5 climbing No dip drive. Bar starts on back. Wide grip. Press overhead as you ohs. The simultaneous motion of pressing and squating should finish at same time    (the lock-out at the top should finish as you aheive bottom squat […]

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

Boynton Beach Location

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

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