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Archive for the WOD Category

CrossFit Boynton Beach Daily WOD 1.10.14

A) Warm Up: 3 Rounds (not for time) 15 jumping jacks 15 air squats 15 mountain climbers 100m run B) 5 RFT: 200m Run 6 HSPU 7 TTB 8 Thrusters (95/65) 9 Pull Ups 10 Burpee Broad Jumps  

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WOD – Thursday – 01/09/14

WOD – Thursday – 01/09/14

  A) 3 Rounds Not For Time: 10 Hollow rocks 15 KB swings 20 Mountain Climbers B) AMRAP 18: 6 Deadlifts  225/155 8 box jumps  24/20 games std. 10 push ups – hand release 200m run   REMINDER THAT WE WILL HAVE A FULL CLASS SCHEDULE AT […]

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WOD – Wednesday – 01/08/14

WOD – Wednesday – 01/08/14

  A) 3 Rounds Not For Time: (any order)  - 250m row  - 10 toes to bar  - 20 dubs B) AMRAP 8  - 3 Wall climbs (or 6 WTF’s)  - 6 Push press (95/65)  - 8 burpee over bar Rest 5 C) 21-15-9  - Front Squats […]

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WOD – Tuesday – 01/06/13

WOD – Tuesday – 01/06/13

  A) EMOM 8: To be performed at around 80% of 1rm clean  - 1 Power clean + 1 Jerk   Embrace the cold!!   B) 4 Rounds For Time:  - 400m run  - 10 Hang Cleans 95/65  - 20 wallballs 20/14

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WOD – Monday – 010614

WOD – Monday – 010614

A) EMOM 8: (to be performed at 75-80% of 1rm snatch) 1 snatch + 1 hang snatch   B) FOR TIME: 100 KB Swings 53/35 Rest 2 minutes (self time) 100 goblet squats 53/35   C) 2 Minutes of Max Rep Burpees

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WOD – Friday – 01/03/13

WOD – Friday – 01/03/13

IT’S BENCHMARK FRIDAY!!!!!!! In honor of Mark (Badger) Carter, a Navy Seal killed in Iraq in 2007 while on duty, we shall perform…   ‘BADGER’ 3 ROUNDS FOR TIME: 30 Squat cleans 95/65 30 pull-ups 800m run * If unable to perform a squat clean, you may […]

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WOD – Thursday – 01/02/14

WOD – Thursday – 01/02/14

Happy New Year Folks! Lets find a 1 rep-max today! A) 2 Rounds (NOT for time): 15 Deadlifts 135/95 15 Wallballs 20/14 B) 20 Minutes to Find a 1 Rep-Max Clean & Jerk C) 3 Rounds For Time: 6 Burpees 9 Box Jumps 30/24 12 Knees-to-elbows

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WOD – Tuesday – 12/31/13

WOD – Tuesday – 12/31/13

Happy New Years Eve!!  Remember that we will run a full morning load but the last class will be at noon. – 6a, 7a, 9a, 10a & 12 and the 11am Bootcamp.   A) Back Squat 10-10-10 70%, 75%, 75-80% (Don’t post load) B) 2 Rounds For […]

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WOD – Monday – 12/30/13

WOD – Monday – 12/30/13

A) AMRAP 6  - 5 deadlifts 245/165  - 10 burpee over bar  - 30 dubs / 60 singles    REST 5 B) AMRAP 6  - 6 Hang cleans  135/95  - 10 Hand release push ups    REST 5 C) 6 MINUTE LADDER: (2,4,6,8,etc…)  - KB Swings – […]

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WOD – Friday – 12/27/13

WOD – Friday – 12/27/13

  A) 10-8-6-4-2-4-6-8-10 DB Snatch (40/25) – Alternating…Total reps HSPU Burpees   B) 1000m Row For Time

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