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Archive for the WOD Category

WOD – Tuesday – 06/02/15

WOD – Tuesday – 06/02/15
A) 3 Rounds NOT For Time:
30 Sec HS Hold
20 Kip Tacs
10 Ring Rows
B) Push Press:
2-2-2-2-2-2 (warm up to 6 sets of 2 reps. Try to increase each set)
C) 4 Rounds For Time:
10 STO 135/95
15 KB Swings 53/35
20 Box Jumps 24/20 (show control at top)

WOD – Monday – 06/01/15

WOD – Monday – 06/01/15
A) EMOM 9 (alt)
Min 1: 20 Double Unders or 30 seconds of attempts
Min 2: 12 Wallball
Min 3: 8-12 TTB
B) Front Squat
3×2 @ 80%, 3×3 @ 80 %
C) 21-18-15-12
Power Cleans (135/95)
Burpees Over Bar

WOD – Saturday – 05/30/15

WOD – Saturday – 05/30/15

The WOD is……Coaches Choice!! Who knows???

Come on in and find out.

WOD – Friday – 05/29/15

WOD – Friday – 05/29/15

 

A) Push Press
4×2 @ 90%
B) On a running clock:
800m run
30 Front rack lunges 115/85
C) @ 7:00 perform 3 Rounds For Time of:
5 Cleans 115/85
5 Front Squats 115/85
5 STO 115/85
D) @14:00 perform:
30 wallballs 20/14
40 Push-ups
50 TTB
         Score B, C & D separately. Score will be time completed or # of reps completed

 

CrossFit Boynton Beach

 

 

WOD – Thursday – 05/28/15

WOD – Thursday – 05/28/15
A) 3 Rounds NOT For Time: any order
500m Row
10 Pistols or 10 Hawiian Squats – each leg
10 KB Snatch 5/5
1 Rope Climb
B) For Time:
Buy in with 40 Burpees, then 3 Rounds of:
10 Power Snatch 95/65
20 Sit-ups
30 Double Unders
Cash out with 400m run

WOD – Wednesday – 05/27/15

WOD – Wednesday – 05/27/15
A) Back squat
3 x 3 @ 85-90%
Perform 3 high box jumps after 1st, 2nd & 3rd set. Test youself
B) 10-1
Thrusters 115/85
Pull-ups
100m Run after each round
C) Row 1,000m (Cool down)

WOD – Tuesday – 05/25/15

WOD – Tuesday – 05/25/15
A) 3 Rounds NOT For Time
20 Double Unders or attempts
3 Wallclimbs or 6 Walk-The-Floors
12 Deadlifts 135/95 (practice touch-n-go.)
B) Clean Pull + Power Clean
10 Mins to build to a heavy single
(the pull establishes the movement. Make contact each time. Listen to coach. Control off the ground)
C) 4 RFT:
10 Box Jump Overs 24/20
10 KB Swings 70/55
10 Burpees (touch bar over head approx 6″)

WOD – Monday – 05/25/15

WOD – Monday – 05/25/15

Happy Memorial Day. Class Times 9 & 10am

 

MURPH (or Partner Murph)*
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Movements can be broken up into rounds as desired
     *Partner Murph: both partners run together, 1 person works at a time inside

WOD – Friday – 05/22/15

WOD – Friday – 05/22/15

TGIF!

A) 5 Sets of
1 Snatch + 2 OHS. Add weight
B) 9-7-5
Cleans (power or Full) 135/95
Pull-ups
RX+ Do 155/105 & C2B Pull-ups
C) @ 8:00 on the Clock:
3 Rounds For Time
400m Run
10 HSPU
20 Box Jumps 24/20
D) NOT For Time:
100m Farmers Carry 53/35

 

Memorial Day Classes are 9 & 10am!

WOD – Thursday – 05/21/15

WOD – Thursday – 05/21/15
For Time:

 

Rope climb x 5 (any time)

Run – 500m
Wallball 20/14 – 50
Burpee – 50
Sit-ups – 50
Push press 75/55 – 50 (if scale to empty bar….do NOT drop bar)
Walking lunges – 50
Row – 500 (any time)
Dubs – 50
Scale workout to 3, 30, 300m…….OR 2, 20, 200m
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Today’s WOD

  • WOD - Friday - 09/04/15
    WOD – Friday – 09/04/15
    September 3, 2015 by
    For Time: (one score for both) 21-15-9 Thrusters 95/65 Burpees over bar – then, with no rest: GRACE 30 Clean & Jerks 135/95 Last chance to register for The Boynton Lift...
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Phone: (561) 702-4844

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