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Our Blog

BeachFit Week of WODs 10.31.16

By cfpalmbeach | In Blog Posts, WODs | on October 30, 2016

Monday 10.31.16

**FOR TIME**
400 meter RUN
30 Wall Balls
30 RKBS
30 Sit ups
250 meter RUN
20 Wall Balls
20 RKBS
20 Sit ups
250 meter RUN
10 Wall Balls
10 RKBS
10 Sit ups
400 meter RUN
**Advanced reps: 40-30-20**

Core WOD

————————————————–

Tuesday 11.1.16

A. AMRAP 8
15/12 Calorie ROW
12 Box jump/Step up
–2:00 Rest–
B. AMRAP 8
10 DB bench press
8 Ring rows (2 sec. Decent)
–2:00 Rest–
C. AMRAP 8
100 meter SA Farmers carry (50m/hand)
15 V ups (Scaled: 18 Alternating V ups)

————————————————–

Wednesday 11.2.16

A. EMOM 8
1- 40 seconds of “BF Curtis P”
2- 40 seconds of Jump rope
–1:30 REST–
B. EMOM 8
1- 40 seconds of Tire Flips
2- 40 seconds of Ball Slams
–1:30 REST–
C. EMOM 8
1- 40 seconds of Plank Knees to Elbow (Toes in Rings)
2- 40 seconds of Sumo DL High pulls

————————————————–

Thursday 11.3.16

Bring A Friend Thursday!!
AMRAP 22
RUN 200 meter with MB
40′ Bearcrawl
2/1 Rope lowers
40 Flutter kicks (40/side)
40′ Crab walk

Rom Wod

————————————————–

Friday 11.4.16

**FOR TIME**
Pyramid
1 Lap around both buildings
2 Hollow Snaps
3 No Push up Burpees
4 Ball slams
5 Broad Jumps
6 DB strict press
7 Weighted Sit ups (25/15 min.)
8 Calories on rower
9 Knees to Chest
10 Renegade Rows

————————————————–

Saturday 11.5.16

Bring A Friend Saturday!!
**Partner Workout**
A. AMRAP 20
25 Burpees
50 Jumping Pull ups
50 Sandbag Step ups
200 Jump rope singles
200 meter Sled Push
*Partition as needed

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