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Archive for the WOD Category

WOD – Thursday – 10/02/14

WOD – Thursday – 10/02/14

Sprint 2014 Games

 

A) 3 x 400m Run
(every 4 minutes)
Record Fastes and Slowest Time
B) 4 Rounds For Time*
20 Wallballs
15 Pullups
10 Dips (scale to assisted dips or push-ups)
8 Box Jumps 30/24 (No bounding unless Extremely confident in ablility)
(scale the box height if needed. No busted shins today please. Know your limits)
1 Minute Rest Between Rounds (self time)

WOD – Wednesday – 10/01/14

WOD – Wednesday – 10/01/14

Julie F Double unders

 

A) EMOM 5
3 Hang Snatch @ 70% (should feel comfortable. Focus on the movement. Listen to your coach)
(stay back, tuck bar in to hip, drive through the heels, full extension, head through on catch)
B) Find Max Hang Snatch
(10 Minute Clock…Record best lift. You are primed up and ready to roll)
C) 20-15-10
KB Snatch 53/35 (Alternate hands as needed)
Toes-To Bar
30 Double unders after each round
   RX+ do 70/53

WOD – Tuesday – 09/30/14

WOD – Tuesday – 09/30/14

Danielle Sp at Squad 2014Congrats to Danielle Szpindor for her win at Disney Fit Challenge this weekend.

 

A) Deadlift
3 x 2, 5 x 3 all at 80%
B) For Time
100 Thrusters 95/65*
Every 2 minutes, Do 5 Burpees and run 100m (including at start)
*Aim to get this done in no more than 20 minutes…or about 10 sets. Scale as needed to accomplish this goal. 

WOD – Monday – 09/29/14

WOD – Monday – 09/29/14

Emily Bridgers 2014 Rope

 

A) EMOM 10
4-5 Clean & Jerks
Pick a challenging, yet manageable weight…up to 60% (Don’t post Load). Full clean & split jerk if possible.
   Stay on clock.
Rest as needed
B) AMRAP 12
4 HSPU
8 Burpee box Jump overs 24/20
12 KB Swings 53/35
C) 400m Farmers Carry
(Not For Time…Choose weight)

WOD – Friday – 09/26/14

WOD – Friday – 09/26/14

Camille Snatch at box

Friday Fun-Day

A) Build to a Max Snatch – Power or Full
(12 Minute clock)
B) 8 Minute Clock
    Advanced (Competitors)
800m Run Buy-in
Max Rep Full clean (Squat) & jerk in remaining time 135/95 (a squat clean thruster is allowed)
    Intermediate
800m Run Buy-in (should not take longer than 4.5 minutes. Shorten run to 600 or 400 if needed)
Max Rep Power clean & jerk in remaining time 135/95
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)
C) AMRAP 3
   Advanced (Competitors)
Max rep Muscle Ups
   Intermediate
Max rep Pull-ups

WOD – Thursday – 09/25/14

WOD – Thursday – 09/25/14

DB Snatch 2012 Regional

 

3 Rounds (NOT FOR TIME)
8 V-Ups
12 Supermans
25m Bear Crawl
B) AMRAP 5
8 KB Snatch 53/35 (may scale to DB snatch….chose weight)
100m Sandbag carry
C) AMRAP 5
10 TTB
10 Box Step-ups 24/20 (alt)
D) AMRAP 5
10 KB Swings 53/35
3 Wall Walks (scale to 6 wtf’s)
REST 4 MINUTES BETWEEN EACH AMRAP

WOD – Wednesday – 09/24/14

WOD – Wednesday – 09/24/14

Team US Log Carry

A) Back Squat
5×2 @ 85% across
Record your notes but do not post load on white board
B) For Time
Row 750m
100 Double Unders (scale to 200 singles)
75 Wallballs
50 Deadllifts 155/105
25 burpees
(Coaches Stagger start the class every 4 minutes to accommodate rowers)

WOD – Tuesday – 09/23/14

WOD – Tuesday – 09/23/14

Baily Pullups 2014

 

A) Bench Press
Build to a 2 RM
(Use a spotter)
 

 

B) 21-18-15-12-9
Hang snatch (95/65)
Box Jumps 24/20 (games std)
 

 

C) Cool Down
Row or Ride for 4 minutes (conversational pace)
*this can be done as soon as you are done

WOD – Monday – 09/22/14

WOD – Monday – 09/22/14

Aline Kimmy & Nicole 2014

A) EMOM 10

Clean + Hang Clean + Push Jerk     (Working weight at approx 80% of max hang clean)

 

B) For Time:

  • 30 Pull-Ups
  • 400m Run*
  • 15 Front Squats (135/95)
  • 800m Run
  • 15 Front Squats (135/95)
  • 400m Run
  • 30 Pull-Ups

RX+ do Chest to bar pullups and Overhead Squats

*in case of rain….get wet. (or ask your coach for a substitute)

Park WOD – Saturday at 9am

Park WOD – Saturday at 9am

Let's get Physical - CIty of Boynton

CFBB will be closed Saturday 9/20, as we will be hosting a WOD in the park at Meadows Park in Boynton. The event is put on by the City of Boynton Beach, and we are thrilled to be a part of it for the 2nd year. We hope to see everyone there…

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Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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