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WOD – Tuesday – 09/09/14

WOD - Tuesday - 09/09/14

  A) 5 Minutes of Double Under Practice   B) For Time: 800m Run (buy in), then: 4 Rounds of: 5 Hang snatch 95/65 7 Toes To Bar 9 HR Push-ups 11 Box jump overs 24/20 800m Run (cash out) RX+ do 135/95 on snatch and 30/24 […]

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WOD – Monday – 09/08/14

WOD - Monday - 09/08/14

  A) EMOM 8: 1 Clean & Jerk @ approx 80% of max (coach will allow ample time to build to 80% prior to starting EMOM). Do not post load.     B) 10-1 Thrusters 105/75 KBS 53/35 Burpees

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WOD – Friday – 09/05/14

WOD - Friday - 09/05/14

A) Skill work and coaches review of all movements B) 4 Rounds For Time: Advanced (Competitors) 5 Clusters 155/105 4 Muscle Ups   (Ladies do 3 muscle-ups) 3 Wall Climbs 2 Snatch 155/105 1 Rope Climb (any time during round). Intermediate 5 Clusters 115/85 6 pullups + 6 […]

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WOD – Thursday – 09/04/14

WOD - Thursday - 09/04/14

A) Overhead Squad (OHS) 5 sets of 3 reps with 3 second pause at bottom.        stay within comfort zone. Do not post load *Start with a half Squat. Stay on heels. Send the hips back when you start your squat.    Keep arms locked and shoulders […]

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WOD – Wednesday – 09/03/14

WOD - Wednesday - 09/03/14

A) Build to a Heavy Set: (12 Minute time cap) Snatch + Hang Snatch. (2 Second pause at the knee on the snatch) B) AMRAP 6: – 15 STO 135/95 – 15 Box Jumps 24/20 (Games Std AND Step Down) – 30 Double Unders (Scale to 30 […]

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WOD – Tuesday – 09/02/14

WOD - Tuesday - 09/02/14

  A) Front Squat 10-8-6-4-2-2-2 Post load for heavy double. Add weight each set.    Suggested % for each set: 50%, 55, 65, 75, 85, 90, 94+ B) AMRAP 8 7 Squat Cleans 135/95 20 Lateral bar hops. (2 feet take off, 2 feet land.) (scale to […]

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LABOR DAY SCHEDULE

LABOR DAY SCHEDULE

Class times are as follows: 8am Bootcamp 9am CrossFit 10am CrossFit   NOTE: Onramp will be Tuesday & Wednesday at 7pm

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WOD – Monday (Labor Day) 09/01/14

WOD - Monday (Labor Day) 09/01/14

Classes times are as follows: 8am bootcamp 9am & 10am CrossFit NOTE: Onramp will be moved to Tuesday & Wednesday at 7pm   3 Rounds For Time: 15 pull-ups 20 Burpees 15 Sumo Deadlift High Pulls 53/35 400m Run *RX+ do C2b and 70/53 on High pulls […]

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WOD – Friday – 08/29/14

WOD - Friday - 08/29/14

  Monday Labor Day Hours: 9 & 10.   A) Build to max weighted pullup in 10 mins.    if you can not do a strict pullup; EMOM 10 of 5-7 ring rows (slowly)     B) 5 RFT: 5 Power Snatch 135/95 7 HSPU 9 Back […]

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WOD – Thursday – 08/28/14

WOD - Thursday - 08/28/14

  A) Overhead Squad (OHS)  5 sets of 3 reps with 3 second pause at bottom.        stay within comfort zone. Do not post load     B) 4 RFT: 400m Run 20 Abmat Sit-ups 50 Double Unders (scale to 100 singles or 30 failed double under […]

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Delray Beach, FL 33445
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West Palm Beach, FL 33401
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Boynton Beach, FL 33426
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