• (561) 676-3710
  • Free Intro

    Sign up for a Free Intro Class!X

    ADDRESS1652 N US Highway 1 Jupiter, FL 33469

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Our Blog

BeachFit Week of WODs 11.7.16

By cfpalmbeach | In Blog Posts | on November 7, 2016
Monday 11.7.16

AMRAP 12
3 Wall walks 
72 Single unders/24 DU
12 Ring Rows/6 Pull ups

-rest 2 minutes-

AMRAP 8
Buy-in: Run 800m
20 KBS
10 Burpees

– rest 2 minutes-

AMRAP 4
8 Hanging knee raises 
8 Side plank taps / side 

————————————————–

Tuesday 11.8.16

**2 Sets**

AMRAP 3
12 Wall ball Shots
12 MB Sit ups 

-rest 1 minute-

AMRAP 3
M/E Calories ROW

-rest 1 minute-

AMRAP 3
12 DB push press
12 DB Step Ups

————————————————–

Wednesday 11.9.16

Every 3 minute for 21 minutes (7 sets) complete the following:

Run 200 meters
10 Goblet Squats
10 Jumping Pull ups

*If you complete the round in under 2:00, you will add 2 reps to the following set. This will continue each set, until you exceed 2 minutes in any round. All following rounds will be at the rep count of your +2:00 round.

————————————————–

Thursday 11.10.16

6 Rounds:
**rest 20 seconds between movements**

60 seconds Jump rope 
60 seconds Dead bugs
60 seconds Shuttle Sprints
60 seconds FLR on Rings

————————————————–

Friday 11.11.16

Run 400m
10 Ring Push Ups
25 KB DL
Run 400m (Sc: 250m)
20 Ring Push Ups
25 KB DL
Run 400m (Sc: 250m)
30 Ring Push Ups
25 KB DL
Run 400m

————————————————–

Saturday 11.12.16

**Teams of 2**

AMRAP 22
1000 meter ROW
80 DB Front Rack Walking Lunges 
60 Slam Balls 
40 Australian Ring Rows 
200 meter Sled Push

Comments

comments

No Comments to "BeachFit Week of WODs 11.7.16"

All Content Copyright © CrossFit Palm Beach 2014. All Rights Reserved.