CrossFit Delray Beach2009-01-06T00:13:13ZDave Hochberg & Sarah BowlingCopyright 2009, Dave Hochberg & Sarah BowlingSPHPBLOGDa Bear.<p> </p> <p>1 Bear Complex =</p> <p> <ul> <li>Clean</li> <li>Front Squat</li> <li>Push Press</li> <li>Back Squat</li> <li>Push Press</li> </ul> <div>1 ROUND = 7 x BEAR COMPLEX</div> <div><br /></div> <div><span style="font-weight: bold;"><span style="text-decoration: underline;">DO 5 ROUNDS for TIME!</span></span></div> <div><br /></div> <div>Scale / Modify as needed:)</div> </p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry090105-0550112009-01-05T00:00:00Z2009-01-05T00:00:00ZBENCHMARK SUNDAY!!!! <p>WE ARE HOSTING A "GROUP BENCHMARK" CLASS</p> <p><span style="background-color: #000080;">TOMORROW, SUNDAY, AT 10:00AM</span></p> <p><span style="font-weight: bold;"><span style="text-decoration: underline; -webkit-text-decorations-in-effect: underline;">COME IN AND LOG YOUR "FRAN" TIME. IT'S TIME TO GET YOUR CROSSFIT ON!!</span></span></p> <p>SIGN IN ONLINE IF YOU ARE COMING.</p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry090103-1121372009-01-03T00:00:00Z2009-01-03T00:00:00ZSaturday Swing<p><span style="font-weight: bold;">21 Single Arm KBS (L)</span></p> <p><span style="font-weight: bold;">50 M Farmer's Trot (W/ KB)</span></p> <p><span style="font-weight: bold;">21 Single Arm KBS (R)</span></p> <p><span style="font-weight: bold;">21 Single Arm KBS (L)</span></p> <p><span style="font-weight: bold;">50 M Farmer's Trot</span></p> <p><span style="font-weight: bold;">21 Box Jumps</span></p> <p><span style="font-weight: bold;">400 M TIRE PULL</span></p> <p><span style="font-weight: bold;"><span style="font-style: italic;">* Repeat with 15 Reps, then 9 Reps - FOR TIME</span></span></p> <p>** Modification: Single KBS (2 Arms) / Run Only (no tire)</p> <p> </p> <p> </p> <p> </p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry090103-1109372009-01-03T00:00:00Z2009-01-03T00:00:00ZNANCY (BENCHMARK FRIDAY)<p> </p> <p>400 M Run</p> <p>15 OHS (65/95)</p> <p><span style="font-weight: bold;">5 ROUNDS FOR TIME</span></p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry090102-0503472009-01-02T00:00:00Z2009-01-02T00:00:00ZNEW YEAR'S DAY - 2009<p><span style="font-weight: bold;"><span style="text-decoration: underline; -webkit-text-decorations-in-effect: underline;">20 Reps of Exercise/ 09 Reps of Walking Lunges (IN ANY ORDER):</span></span></p> <p>20 - 09 <span style="font-weight: bold;">Box Jumps </span>/ Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Pull Ups</span> / Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Kettle Bell Swings</span> / Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Wall Ball Shots</span> / Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Push Ups</span> / Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Sit Ups</span> (GHD For Rx'ers only) / Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Squat Jumps </span>/ Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Sumo Deadlift High Pull </span>/ Walking Lunges</p> <p>20 - 09 <span style="font-weight: bold;">Knees To Elbows</span> / Walking Lunges</p> <p><span style="font-weight: bold;">HAPPY NEW YEAR!</span></p> <p> </p> <p> </p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry090101-0559082009-01-01T00:00:00Z2009-01-01T00:00:00ZGOFASTER (For TOM H)<p><span style="font-weight: bold;">PART ONE:</span></p> <p><span style="font-weight: bold;">AMRAP 20 MINUTES</span></p> <p>7 Hand Stand Push Ups</p> <p>7 Med Ball Cleans</p> <p><span style="font-weight: bold;">PART TWO:</span></p> <p><span style="font-weight: bold;">4 ROUNDS - 100 M TIRE PULLS</span></p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry081231-0554522008-12-31T00:00:00Z2008-12-31T00:00:00ZHEADS UP - SCHEDULE CHANGE TODAY!<p>IF YOU WANT TO GET YOUR CROSSFIT ON TODAY...MAKE IT EARLY! WE ADDED AN AFTERNOON CLASS AT 3:00PM and the 4:00PM is ALSO AN OPTION...BUT THAT'S IT!</p> <p><span style="font-weight: bold;">SIGN IN NOW FOR ONE LAST GO IN 2008!</span></p> <p><span style="font-weight: bold;"><span style="text-decoration: underline;"><span style="background-color: #003300;">NEW YEARS DAY SCHEDULE:</span></span></span></p> <p>CLASSES START AT 9:00 AM!!!</p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry081231-0500422008-12-31T00:00:00Z2008-12-31T00:00:00ZRUDY'S BACK.<p> </p> <p>10 Pull Ups (2:1 JP's)</p> <p>10 RUDYS</p> <p>10 Push Press (75/55)</p> <p><span style="font-weight: bold;">AMRAP 25 MINUTES</span></p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry081230-0522432008-12-30T00:00:00Z2008-12-30T00:00:00ZBULLSEYE (or it's back to zero).<p> </p> <p><span style="font-weight: bold;">400 M Run</span></p> <p><span style="font-weight: bold;">25 Wall Ball Shots (14/20)</span></p> <p>5 ROUNDS FOR TIME</p> <p><span style="font-weight: bold;">* RX-ERS ONLY: TO QUALIFY, YOU MUST USE Rx WEIGHTS (14/20) FOR THE ENTIRE WOD, AND YOU MUST HAVE A SUB-2MINUTE 400M RUN.</span></p> <p><span style="font-weight: bold;"><span style="text-decoration: underline;">Super Rx-ER's "Bullseye"</span></span></p> <p>800 M Run</p> <p>30 WBS (14/20 Rx)</p> <p><span style="font-weight: bold;">5 ROUNDS FOR TIME</span></p> <p> </p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry081229-0505482008-12-29T00:00:00Z2008-12-29T00:00:00ZSEASONAL SAVINGS - END DEC.31st!<p>GET YOUR SEASONAL SAVINGS NOW! THIS OFFER EXPIRES DEC.31st!!! </p>]]>http://www.crossfitdelraybeach.com/index.php?entry=entry081228-2042492008-12-29T00:00:00Z2008-12-29T00:00:00Z