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Archive for the WOD Category

WOD – Tuesday – 02/25/14

WOD – Tuesday – 02/25/14

A) Back Squat 6 x 3 @ 80%. 90-120 seconds rest between sets  (take time needed to build up to your working weight for 6 sets) B) 21-15-9  - Power clean 135/95  - Burpee Box ump overs 24/20

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WOD – Monday – 02/24/14

WOD – Monday – 02/24/14

A) AMRAP 4:  (Go as far as you can. Record total reps. Don’t include the run for reps) 400m Run 10 Burpee over bar 15 TTB 20 Wallball 25 SDHP 53/35 30 Push Jerks 95/65 35 Kettlebell Swings 53/35 40 Double unders (scale to 40 lateral bar […]

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CFBB is closed Saturday 02/22

CFBB is closed Saturday 02/22

CrossFit Boynton Beach will be closed as we celebrate the take over of CrossFit Delray Beach for the Team Fight Gone Bad. Everybody is invited so please join us for a great workout and a BBQ to follow. Event starts at 10am. Teams can be assigned upon […]

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WOD – Friday – 02/21/14

WOD – Friday – 02/21/14

A) Deadlifts 5 x 3 @ 80-85% or 1RM across Build up to working weight for all 5 sets B) AMRAP 11:  - 10 OHS 95/65*  - 4/2 Muscle ups**   (guys=4, ladies =2)  - 10 p cleans 95/65***  - 2 wallclimbs (scale to 4 WTF’s) * if unable to […]

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WOD – Thursday – 02/20/14

WOD – Thursday – 02/20/14

  De-load day. AMRAP 20: 800m run buy in, then in remaining time perform as many rounds as possible of:  - 10 KB Swing 53/35  - 15 Wallball 20/14  - 20 Double unders  - 100m SB carry  - 1 Rope Climb (or 2 planks)

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WOD – Wednesday – 02/19/14

WOD – Wednesday – 02/19/14

  Enjoy the video. Notice his position as the bar gets to the knee. Where are his shoulders in relation the bar? Are knees forward? Hips back? Where does the bar make contact with his body?   A) 12 Minutes to Find 1RM Pause Snatch – (2 […]

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WOD – Tuesday – 02/18/14

A) EMOM 8: 1 Power Clean + 1 Hang Power Clean + 1 Jerk *complex to be performed at approx 80% of 1rm Power clean….across) **Take a few mins to build up to working weight. Do not post load B) 4 Rounds For Time  - 9 TTB […]

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WOD – Monday – 02/17/14

WOD – Monday – 02/17/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

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WOD – Saturday – 02/15/14

WOD – Saturday – 02/15/14

COACHES CHOICE… By Johnny T

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WOD – Friday – 02/14/14

WOD – Friday – 02/14/14

A) 2 rounds; Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) AMRAP 12: 10 Back squats (155/105) 10 burpee over bar 10 pullups 200m run

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Today’s WOD

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