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Our Blog

BeachFit Week of WODs 1.23.17

By cfpalmbeach | In Blog Posts | on January 21, 2017

Monday 1.23.17

A. 5 rounds
1:00 WORK / 20 seconds REST
1. Row for cals
2. BF Curtis P’s
3. Butterfly Sit ups
4. Farmer’s Carry
+
Stretch

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Tuesday 1.24.17
A. 5 rounds
AMRAP 4
12 Ball slams
10 KB Deadlift
8 Broad jumps
6 Reverse V ups on rower
4 Ring rows (2 sec. down)

–1:00 Rest between rounds–

* Each round begins from where you leave off in previous round
+
Core wod

————————————————–

Wednesday 1.25.17
A. AMRAP 10
Run 200 meters
4 TGU (2/arm)

–Rest 2:00

B. AMRAP 10
40 Jump Rope singles
10 Cockroach Crunches
2 Wall walks (3 Walkouts)
+
Core wod

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Thursday 1.26.17
AMRAP 28
10 meter Sled Push (AHAP)
20 seconds of Crab/Bridge hold
40 seconds of Flutter kicks
1 minute of BIKE cals
1 minute of D ball Carry
+
Rom wod

————————————————–

Friday and Saturday’s workouts will be BeachFit/CrossFit Combo!!

Friday: Classes at 6, 8, 9 AM and 6 PM ONLY

Saturday: Classes at 8, 9, and 10 AM 

***South Gym will be closed for CompTrain Athlete Camp***

————————————————–

Friday 1/27/17 

“Chelsea”
30 Min EMOM:

4 Pull Ups  S(Ring Rows)

8 Push Ups

12 Air Squats

S(3-6-9 Reps of Each)

RTG(5-10-15 Reps of Each)

————————————————–

Saturday 1/28/17 

“Lights Out”
30 Min AMRAP: (In teams of 2 – alternating full rounds)
200 M Run
12 Box Jumps S(Step Ups) RX/RTG(24/20)
12 DB Snatch S(45/30) RX(60/40) RTG(70/50)

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