CrossFit Boynton Beach

The Games are on!…. and we are closed on Saturday & Sunday!

Coach Rob — Fri, 17 May 2013 01:56:12 +0000

The CrossFit Regional Games are in full swing Friday, Saturday and Sunday. Come by the Palm Beach County Convention Center and support your team!!

The box will be closed on Saturday & Sunday, so you have no excuse not to come If you need to WOD over the weekend, go run a 5k and do 100 burpees for time. Or feel free to go behind the gym and flip some tires. Our coaches need the opportunity to support the other coaches and competitors this weekend. I hope you understand. We look forward to seeing you guys

WOD – CrosFit Boynton Beach – Friday – 051713

Coach Rob — Fri, 17 May 2013 01:14:06 +0000

4 Rounds for Time:

10 Deadlifts (155/103)
9 hang cleans
8 front squats
1 rope climb (scale to 2 planks)
400m run

I have Good news!

Coach Rob — Thu, 16 May 2013 02:17:58 +0000

Meredith (MP) can still hang snatch 113 with ease!!

Oh ya, and is expecting her first child on December 7, 2013!! Congratulations MP!! Can’t wait to meet the next American Olympic weightlifter.

CrossFit Boynton Beach CF Kids / Teens Thursday 5/16/13

Coach Aline — Thu, 16 May 2013 00:00:44 +0000

In honor of our coaches competing at the CrossFit Regionals

NO CLASS ON SATURDAY 5/18

Warm Up: Partners

Burpees / Tire Jumps x 3-4 rounds of 10 tire jumps while partner burpees

Stretch / mobility / skill: army crawl, forward rolls, bear crawls, wall walks, push ups / dips

rope climbs

Review Snatch work up to 5×5 HPS

Then 20 reps of 50% Max HPS

WOD:

Varsity: 13 min AMRAP

10 HPS (55/33)

100m Run

10 T2B

20 D/Us (sub 40 singles)

1 Rope Climb – Can be done at any time during the round

JV: 13 min AMRAP

8 HPS (33/11)

100m Run

8 K2E

15 D/U (sub 30 singles)

1 Rope Climb – Can be done at any time during the round

PipSqueaks 5-7min amrap)

5 HPS (unloaded/empty training bar or pvc)

50m run

5 monkey hangs (each arm)

5-10 jump ropes

1 Rope Climb – Can be done at any time during the round

Team CFBB Regional T-Shirts are available Now!

Coach Rob — Wed, 15 May 2013 22:12:51 +0000

The SE CrossFit Regional Games are upon us! Your team is ready and now their shirts are too. Good news, we thought ahead and ordered extra Team CFBB shirts so that you guys can have matching shirts and tanks when you to support them this weekend! We are very fortunate that the Regional event is right in our back yard. Teams and individuals will be traveling from GA, AL & SC to compete at this awesome event, and we can drive 15 minutes.

Your support is greatly appreciated this weekend. We hope to represent well and would love to see as many CFBB members as possible supporting your team! The shirts are available now at the box for $20. The quantities are limited so act now if you want one.

The Event is at the Palm Beach County Convention Center on Okeechobee Blvd in West Palm Beach, east of I-95.

The approximate times that the team will be competing each day are as follows (2 events per day):

Friday: 9:00 and 1:00

Saturday: 8:30 and 3:00

Sunday: 8:40 and 12:45

WOD – CrossFit Boynton Beach – Thursday – 051613

Coach Rob — Wed, 15 May 2013 21:41:57 +0000

A) AMRAP 4:

max calorie Row

B) AMRAP 4:

10 Box Jump 24/20
10 WTF’s

C) AMRAP 4:

9 TTB
11 Push ups (hand release)

D) AMRAP 4:

20m Shuttle sprints (2-hand touch on the line)

3 Minutes Rest between each WOD. It goes fast….transition quickly!!

CrossFit Boynton Beach CF Kids / Teens Wed 5/15/13

Coach Aline — Wed, 15 May 2013 03:18:20 +0000

In honor of our coaches competing at the CrossFit Regionals

NO CLASS ON SATURDAY 5/18

Warm Up

100m run while partner jumps rope

5 rounds

Review / Technique

WTF, Wall Climbs, HS, HS Walks

Pull Up Progression / Rope Climbs

Front Squat 5×5

WOD: 7 RFT

Varsity: (50% of 5RM)

7 Burpees

6 FS

5 Pull Ups

4 WTF

JV: (50% of 5RM) 7 RFT

4 Burpees

4 FS

4 Pull UPs

4 WTF

PipSqueaks: Unloaded or Medball

WOD: 5 – 7 min AMRAP

5 Burpees

5 Squats

5 K2E

Bonus:

(Pipsqueaks): Max Rep Unbroken Mountain Climbers

JV/Varsity: Max Rep Burpees in 1 minute

WOD – CrossFit Boynton Beach – Wednesday – 051513

Coach Rob — Wed, 15 May 2013 00:54:12 +0000

A) Technique / Strength:

Hang Snatch – 15 min. to find 1RM

**sugested rep count = 5-3-2-2-1-1-1-1

B) 40-30-20-10

KBS (53/24)

Double unders (scale to 3:1 singles…120-90-60-30)

WOD – CrossFit Boynton Beach – Tuesday – 051413

Coach Rob — Tue, 14 May 2013 00:30:36 +0000

Strength / Technique:

Split Jerk 4×4 @ 1rm shoulder press max weight

WOD - 5 RFT:

5 push jerks (165/108)

10 pullups

200m run

WOD – CrossFit Boynton Beach – Monday – 051313

Coach Rob — Mon, 13 May 2013 00:49:19 +0000

AMRAP 20: Clean / Burpee ladder

-1 clean (205 / 133) / 2 burpees

-2 cleans / 4 burpees

-3 cleans / 6 burpees

-4 cleans / 8 burpees

-5 cleans / 10 burpees

-6 cleans / 12 burpees

etc…

(climb the ladder as far as you can in 20 minutes)