Announcements

BSG Kids is Back! The next 6 week cycle begins Tuesday Jan 17th – Tuesdays and Thursdays at 4-5pm

CrossFit Boynton Beach – A. CrossFit

Tuesday pt 1 (Weight)

EMOM x12 Min;
1st; 4-12 C2B Pullups
2nd; 5 Snatch Singles, 60-70% (Make Snatch Singles light enough to ensure thay you’re finiishing all 5 reps in under 25 seconds, if you can squat shatch, do so)

Tuesday pt2 (Time)

For Time
50/40 Calorie Echo Bike
50 BFB
25 Power Snatch; 95/65
10:00 Time Cap

Suggested Scaling Opntion
40/32 Calorie Echo BIke
30 BFB
20 Power Snatch; 95/65

Elite – Sub 7:30
RX – Sub 9:00
Adv – FInish Under Cap
Intermediate – 110 Reps

Announcements

BSG Kids is Back! The next 6 week cycle begins Tuesday Jan 17th – Tuesdays and Thursdays at 4-5pm

CrossFit Boynton Beach – Gas Tank

Echo Bike (3 Rounds for calories)

3 Rounds:

Bike 10 minutes at -4 to 6 RPM from 10 min TT avg

Rest 3 minutes between rounds

Announcements

BSG Kids is Back! The next 6 week cycle begins Tuesday Jan 17th – Tuesdays and Thursdays at 4-5pm

CrossFit Boynton Beach – Gas Tank

Running (No Measure)

Run 5 minutes at moderate pace (5k)

Rest 1 minute

Run 4 minutes at moderate-hard pace

Rest 1 minute

Run 3 minutes at hard pace (1-mile) Rest 1 minute

Run 2 minutes at hard-very hard pace

Rest 1 minute

Run 1 minute at very hard pace (800m)

Start at your 5k pace, increase your pace each working interval

Announcements

BSG Kids is Back! The next 6 week cycle begins Tuesday Jan 17th – Tuesdays and Thursdays at 4-5pm

CrossFit Boynton Beach – A. CrossFit

Monday pt1 (Weight)

EMOM x10 Min
1st; Echo Bike 10/8 Calories
2nd; 2 TnG Power Cleans, Building to a tough from 50-60% to a tough for the day

Monday pt2 (AMRAP – Rounds and Reps)

14 Min AMRAP
50 Dubs
9 DL 155/105
7 Hang power Cleans; 155/105
5 S2OH 155/105
3 BMU

Elite – 5 Rounds
RX – 4 + 50 reps
Adv – 3 + 60 reps
Intermediate – 3 rounds

Announcements

BSG Kids is Back! The next 6 week cycle begins Tuesday Jan 17th – Tuesdays and Thursdays at 4-5pm

CrossFit Boynton Beach – A. CrossFit

Partner Workout (Calories)

Every 2:30 for 30:00

one partner working at a time

Buy in:

20 Wall Balls

10 Burpees over the Rower

then, in max remaining time of 2:30 window, row max calories.

Partners alternate 2:30 windows of work. each partner will complete 6 rounds.

score is calories only.

CrossFit Boynton Beach – Gas Tank

Row Conditioning (Time)

Row 1500m @ 5k pace

– rest 1 min

Row 250m @ 1k pace

– rest 30 seconds

Row 250m @ 1k pace

– rest 2 min

Row 1000m @5k OPace

– rest 45 sec

Row 250m @ 1k pace

– rest 45 seconds

Row 250m @ 1k pace

CrossFit Boynton Beach – A. CrossFit

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CrossFit Boynton Beach – Gas Tank

Bike Erg (Time)

Bike Erg 15/12 Calories

rest 2:30

x10 sets

CrossFit Boynton Beach – A. CrossFit

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Tuesday (Time)

For Time
20 Power Snatch; 75/55
20 BFB
15 Power Snatch; 75/55
15 BFB
– one set every 6:00, x3 Sets
4:00 Cap each set
** Score is slowest round
– put other two rounds as comments in notes

CrossFit Boynton Beach – Gas Tank

Echo Bike (Calories)

4 sets:

Bike 4 min @ -4 to -6RPM from 10 min TT

bike 1 min @ recovery

bike 3 min @ -8 to -10RPM from 10 min TT

Bike 1 min @recovery

– rest 30 seconds