TGIF!!!
May 18th 2012
20 comments
- 3 RFF
- 10 Ring Dips
- 15 HSPU
- 20 Power Snatch 65/95
Its a RAP!!!!
May 17th 2012
- 20 Minutes Amrap
- 5 Deadlifts 155/225
- 10 Hang Power Cleans 65/95
- 15 Push Jerks 65/95
*Must be Push Jerks(dip/drive/dip), NOT Push Press(dip/drive)
Attention!!! Attention!!!
May 16th 2012
Lets c0me together and show support for FIDF(Friends of the Israel Defense Forces) and Matthew Kanterman(Hammer and Nails pawn) Mitzvah Project
Where: CrossFit Boca Raton(The Garage)
When: Saturday May 19, 2012
What: Both WOD’s 8:30 and 10:30
*All proceeds to benefit FSO(Forgotten Soldiers Outreach) and IDF
*$10 minimum donation per workout
*Dont forget water and a towel
Another benchmark….Nancy!!!
May 16th 2012
- 5 Rounds for Time
- 400 Meter Run
- 15 Overhead Squat(OHS) 65/95
Big Skill Day coming up….stay tuned!!!
May 15th 2012
- 5 RFF
- 15 Box Jumps
- 15 SDLHP 65/95
- 15 Toes to Bar
And heeeeere she is…..FRAN!!!
May 14th 2012
21-15-9
Thrusters 65/95
Pullups
*Benchmark WOD-What was your last time, make sure you post your results!!!
*This will done partner/partner(2 heats)
*After work on your G.O.A.T.
*Be tough on the judging of reps
ATTENTION!!!!!ATTENTION!!!!!
May 12th 2012
The Garage & HQ will be close tomorrow Sunday May 13th for Mother’s Day
The Storm!!!!!
May 12th 2012
400m Run
50 D/L 95/135
40 KB Swings 35/53
400m run
40 Wall Balls
30 1 arm DB Snatches 20/30 (total, full Squat)
400m run
20 cleans 95/135
10 HSPU
400m Run
Day 5…..the quiet before the Storm…
May 11th 2012
- 4 RFT
- 30 DUBS
- 15 KTE's
- 30 Squats Jumps
Day 4…..let’s slow down….NOT!!!!
May 10th 2012
- 20 min AMRAP
- 6 Hang Power Cleans 65/95
- 9 Thrusters 65/95
- 12 Push ups