• (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 5.15.17

By cfpalmbeach | In Blog Posts | on May 13, 2017

Monday 5.15.17
A. Every 2:00 for 10:00
Row 12/8 cals
8 DB Front squats (30X1)
–Rest 1:30
B. Every 2:00 for 10:00
Bike 12/8 cals
60′ Farmer’s Carry
+
Core wod

————————————————–

Tuesday 5.16.17
 AMRAP 22
Run 400 meters (Sc: 250 meters)
16 Weighted Step ups (Sc: BW)
8 SA Arnold Press / arm
4 Ring rows (30X1)
+
Stretch

————————————————–

Wednesday 5.17.17
A. 4 sets of:
AMRAP 4
15 Mountain climbers / side
10 DB Deadlift
10 Ball slams
5 Burpees to a target
5 Broad jumps
–Rest 1:00 between sets–
+
Warmdown / Core wod

————————————————–

Thursday 5.18.17
 EMOM 24
Min 1- 40 seconds of Jump rope singles
Min 2- 40 seconds of Banded dead bugs
Min 3- 40 seconds of Wall sit (Adv: MB)
Min 4- 40 seconds of Side Plank (Switch sides at :20 mark / Adv: Spider-Man side plank)

————————————————–

Friday 5.19.17
“Nasty”
For Time (Retest from 3.3.17)
800 Meter RUN ( Sc: 600 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
800 Meter RUN ( Sc: 600 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
400 Meter RUN ( Sc: 250 meters )
25 Jump squats
15 Ring push ups
3/2 Rope lowers
400 Meter RUN ( Sc: 250 meters )
Time cap: 24 min

————————————————–

Saturday 5.20.17
Partner workout
*While one partner is working, the other must complete 200 m RUN before switching. Partners work together to finish all reps.
A. AMRAP 20
90 Butterfly Sit ups
60 DB push press
40 calorie ROW
30 Burpees

Comments

comments

No Comments to "BeachFit Week of WODs 5.15.17"

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