CrossFit Delray Beach

SCHLEP IT.

Warmup: FOR RUNNING! Per Coach.

100 M Tire Pull / 5 Burpees / 100 M Tire Pull / 5 Burpees

100 M Sand Bag Run (50lb / 35lb) / 5 Squat Jumps / 100 SB Run / 5 SJ's

400 M Run (empty handed:)

3 ROUNDS FOR TIME

SCHLEP IT.

TODAY'S PROGRAM WILL RUN IN ALL CLASSES / ALL LEVELS:

Warmup: Coaches choice!

3 ROUNDS FOR TIME:

100 M Tire Pull / 5 Burpees / 100 M Tire Pull / 5 Burpees

100 M Sandbag Run (50lb/35lb) / 5 Squat Jump / 100 SB Run / 5 Squat Jump

400 M RUN (empty handed)

CHRISTINE (BENCHMARK)

TODAY'S PROGRAM IS FOR ALL LEVELS. SCALE AS NEEDED. RUN IN HEATS IF CROWDED:

3 ROUNDS FOR TIME:

500 M ROW

12 DEADLIFT (BODYWEIGHT)

21 BOX JUMP (20")

Strung-Out, Backwards, and Upside Down FRAN

Warmup: PER COACH

FOR TIME:

Run 1200 M

9 Pull Ups

9 Thrusters (95/65)

Run 800 M

15 Pull Ups

15 Thrusters

Run 400 M

21 Pull Ups

21 Thrusters

Georgia Sectionals WOD

For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24")
40 Wall Balls (20/12lb)
30 Pull-ups
20 GHD Sit-ups (2009 Games ROM, details available in video format below)
10 Snatches (115/65lb squat or power, no press out)
100ft Overhead Lunge (45/25lb)

CASH OUT

Warmup - Dynamic Stretch / Hi-Knees / Butt Kicks / Jumping Pulls / Push Ups

FOR TIME:

1 MILE RUN

50 PULL UPS (C2B)

50 WALKING LUNGES (each leg)

50 SIT UPS

UP THE ANTE?

...do the RUN w/ a SANDBAG or TIRE

...do the PULL UPS w/ WEIGHT

...do the SIT UPS unanchored

LOWER THE STAKES" (Scaled WOD / Level 1)

...shorten the RUN distance to 800 M

...do Jumping/ Banded Pull Ups / or Ring Rows

...do anchored Sit Ups / Scale Reps

MESSAGE TO MEMBERS

I WILL BE AWAY TRAVELLING FROM

THURSDAY, MARCH 4TH TO WEDNESDAY, MARCH 10TH.

FOR IMMEDIATE ASSISTANCE, PLEASE CONTACT

SHERRIL DEBONIS AT 561-542-2230.

THANK YOU! SARAH BOWLING

GRACE (Benchmark)

Warmup: Partner Jumps / Dynamic Stretch

LEVEL 1 PROGRAM:

Technique & Development: SQUAT THERAPY

WOD: "KAREN"

150 WALL BALL SHOTS

FOR TIME

ALL OTHER LEVELS PROGRAM & EXPRESS:

Technique & Development: Review CLEAN & JERK

Practice and work up in weight for WOD

WOD: "GRACE" (Benchmark)

30 CLEAN & JERK (135 / 95)

FOR TIME

POST -WOD: Do self-lead AB WORK

PRESS ON

TODAY'S PROGRAM IS FOR ALL LEVELS w/ Scaling:

LEVEL 1 ONLY TO DO SHOULDER PRESS AND PUSH PRESS (NO JERK).

Warmup: 800 M Run / or 1000 M Row

Technique & Development: THE PRESSES

1. WARMUP DRILL for 2 ROUNDS:

Seated on floor, legs straight out in front, feet flexed, torso tall. Every SECOND on the SECOND DO: Seated Shoulder Press (PVC) (60 secs) + 200 M Run

2. PRESS DRILL: (LEVEL 1 DOES B. and C. ONLY)

A. 20 Shoulder Press (45/33/22#) + max rep PUSH UP

B. 20 Push Press (add 10 pounds) + max rep PUSH UP

C. 20 Push Jerk (add 10 pounds) + max rep PUSH UP (record total # push ups)

3. 3 RM: (3-3-3)

Moving up in weight each set, determine your 3RM for PRESS of choice

WOD: 12 MIN AMRAP

12 LATERAL JUMPS

*(Men over 2 stacked #45 / Women over 1 #45 plate/ Scale to CONE for Beginners)

12 MULE KICKS

12 DOUBLE UNDERS (5:1 Singles)

BRIAN IS GOING BALD - FOR CHARITY!

Hey Everyone,

I want to share with you a message from one of our beloved members, BRIAN FULLER. He would LOVE your support!

My Fellow Crossfit Members,

I'm going to shave my head and I need your support. Why? I am going under the clippers at a St. Baldrick's event to raise money for childhood cancer research – going bald in solidarity with kids battling this terrible disease. I hope you can make a donation, and I’d love it if you could also come to the event to cheer me on, along with the other brave shavees, at Slainte's Irish Pub on March 17th. I know times are tough. You can't imagine how tough they are for these young kids. Thank you for your support.

https://www.stbaldricks.org/participants/BrianFuller