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Our Blog

BeachFit Week of WODs 10.9.17

By cfpalmbeach | In Blog Posts, CrossFit, WODs | on October 6, 2017
Monday 10.9.17
“QUADzilla”
A. Every 1:30 for 7:30
7-10 KB Goblet squat (12X1)
*Build in weight over the 5 sets 
B. EMOM 18
Min1- 40 seconds of Jump rope 
Min2- 40 seconds of SA Ring rows (switch arms at :20)
Min3- 40 seconds of Wall Sit (Group MB pass, build in weight throughout workout)
+
Core wod 
Tuesday 10.10.17
“Green Eggs and Ham”
A. AMRAP 12
12/8 Cal Row 
30 seconds of FLR on Rings 
100 meter D ball carry 
–Rest 2:00
B. AMRAP 12
90′ Shuttle sprint (30′ turnarounds)
10-15 SB Sit ups 
6 DBDL / leg (30X1) 
+
Stretch 
Wednesday 10.11.17
“Talk Burpee to Me”
A. 3RFT
15 Burpee Box jump/Step up
12 BF Curtis P’s 
9 Cal BIKE
*250 meter RUN after every round 
Time cap: 18 min
+
Core wod 
Thursday 10.12.17
A. Every 3:00 for 21:00 complete the following:
“Flying V”
200 meter RUN
12 Ball slams 
9 V ups (Sc: Alt. Toe touch)
**All athletes MUST rest with 30 seconds left in every round.
(Sc reps: 9/6) 
Friday 10.13.17
A. For time (Compare to 7/12/17)
“Filthy 50” (Scaled reps = 30)
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings 
50 Walking lunges
50 Knees to chest 
50 DB push press 
50 Back extensions
50 Wall balls
50 Double-unders (Sc: 50/30 plate jumps)
Time cap: 30 min 
+
Stretch 
Saturday 10.14.17
“Beach Wod”
9:30 am @ MARCINSKI PARK
BBQ and drinks to follow 

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