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Paleo Challenge is on April 28th at CrossFit Boynton Beach

Paleo Challenge is on April 28th at CrossFit Boynton Beach

  This is a 4 week program that you won’t want to miss! More details coming soon.

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WOD – Tuesday – 04/08/14

WOD – Tuesday – 04/08/14

A) EMOM 10  - 2 Muscle ups, or 4 C2B, or 6 pullups, or 8 ring rows  - 100m run     (stay on the clock…scale as needed to not fall behind) B) AMRAP 3:  - 5 power snatch 95/65  - 10 lateral bar hops    rest 3 […]

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WOD – Monday – 04/07/14

WOD - Monday - 04/07/14

                A. Front squat; 4×7 @ 75%   B) For Time:  - 10 S2O 155/105  - 20 Hang cleans 155/105  - 40 Burpees  - 20 Hang cleans  - 10 S2O

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WOD – FRIDAY – 04/04/14

WOD – FRIDAY – 04/04/14

                  A) Deadlift  5-4-3 (75%-80%-85%) Do not max out and do not post load on white board. B) AMRAP 3:  - hang power clean and push jerk 105/155      REST 1 MINUTE C) AMRAP 3:  - burpee box jumps […]

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WOD – THURSDAY – 04/03/14

WOD – THURSDAY – 04/03/14

  A) For Time  - 2k row  - 20 burpees   Rest as needed B) For Time:  - 75 wallball 20/14  - 35 SDHP 53/35  - 75 wallball 20/14  *Athletes can start at either A or B to accommodate rowers. Or stagger start times as needed.

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WOD – WEDNESDAY – 04/02/14

WOD – WEDNESDAY – 04/02/14

                                A) AMRAP 10:  - 800m run (Buy In) then,  - 10 power cleans 75/53  - 10 thrusters 75/53  - 10 box jumps 24/20 Rest 10 minutes B) Repeat Score A & […]

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WOD – Tuesday – 04/01/14

WOD – Tuesday – 04/01/14

              A) For Time: 1,000 Wallballs 20/14   B) 25 Rounds of April Fools, lets start over.   A) EMOM 14 (Alternating)  - 3 Power snatch 70-75%  - 6-8 HSPU B) AMRAP 6:  - 20 burpees  - 40 Double unders (Scale […]

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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 – Friday – 02/14/14

WOD - Friday - 02/14/14

A) 2 rounds; Not For Time: 100m Sled Pull or Push or Tire drag (challenge yourself) 20 wallballs 20 Russian KB Swings (you pick weight) 20 Kip swings (back and forth, head through. Open up the shoulders) B) AMRAP 12: 10 Back squats (155/105) – From the […]

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WOD – Thursday – 02/13/14

WOD - Thursday - 02/13/14

TRACK DAY!!! NO CHERRY PICKING! Row instead if needed. Remember, this is part of being fit. Embrace track day. A) 800m Run – warmup…NOT For Time B) 3 Minutes max rep Shuttle sprint 10m (2 hand touch behind line) C) 6 x 400m run, every 4 minutes […]

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