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Archive for the WOD Category

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

BATTLE OF THE BOXES:

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;
40-30-20-10
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 Rob@CrossFitBoyntonBeach.com  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!

WOD – Friday – 12/04/15

WOD – Friday – 12/04/15
A. 1 power clean + 3 split jerk (split jerk practice)
12 Minutes to build to a moderate set.
B) AMRAP 14:
9 Deadlifts 155/105
2 wall climbs
7 power cleans 155/105
2 wall climbs
5 s2o 155/105
2 wall climbs

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 Rob@CrossFitBoyntonBeach.com  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!

WOD – Thursday – 12/03/15

WOD – Thursday – 12/03/15
AMRAP 30:
100m run
30 dubs/60 singles
100m dual KB front racked carry; 53/35
Row 200m
15 goblet squats; 53/35
    REST 1 minute at 6:00, 12:00, 18:00 and 24:00 mark. Continue where you left off.

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 Rob@CrossFitBoyntonBeach.com  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!

WOD – Wednesday – 12/02/15

A. 3 sets of: Weighted box step ups.
20 steps (10 per leg). Use DBs or KBs as load
B) 7 Min Ladder:
3-6-9-12-15 etc..
power snatch; 95/65
HR pushups
Scoring Example: If you end up with 12 power snatch + 4 Push-ups, your score is 9+16

WOD – Tuesday – 12/01/15

WOD – Tuesday – 12/01/15
A) EMOM 14:
Min 1: 4 burpee over bar + 3 power cleans
Min 2: 6-10 toes to bar
B) For Time:
row 30 calories
25 pullups
20 power cleans; 135/95
200m sandbag carry
2 rope climbs (scale to 4 planks)
     RX+ Do C2B pull-ups and 155/105 Power cleans

Last Day to register for Battle of the Boxes. CLICK HERE to register

WOD – Monday – 11/30/15

WOD – Monday – 11/30/15
A. Back Squat. 9-7-5-3. Building each set. Rest 2-3 min between sets
B) 3 RFT:
21 box jumps’ 24/20
18 wallball 24/20
15 kb swings; 53/35 (RX = Overhead)
12 burpees

Tomorrow is last day to register for Battle of the Boxes. CLICK HERE to register

WOD – Friday – 11/27/15

Time to burn off all that good stuff from yesterday!!!!

Complete 5 sets for times. (one set every 5 min)
15 wallball
10 pullups
15 kb swing
10 box jumps
30 dubs/ 60 singles
    You will have 5 seperate scores.

Class times at 9am & 10AM.

HAPPY THANKSGIVING!

HAPPY THANKSGIVING!

We will be closed for Thanksgiving and will have classes on Friday at:

8AM – Bootcamp

9AM CrossFit

10AM CrossFit

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Today’s WOD

Bootcamp

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