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Our Blog

CrossFit Week of WODs 1.2.17

By cfpalmbeach | In Blog Posts | on December 31, 2016

Monday 1/2/17

Strength/Skill Work:

Front Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5: 3 Reps at 75%

Sets 2, 4, and 6: 1 Rep at 80, 83, and 85%

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“Elizabeth”
For Time:

21-15-9
Squat Cleans S(95/65) RX(135/95)
Ring Dips S(15-10-5 Dips)

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Tuesday 1/3/17

“Mistletoes-to-Bar”
3 Rounds For Time:
400 M Run S(250 M Run)
12 Push Jerks S(115/80) RX(135/95) RTG(155/105)
15 Toes-to-Bar S(9 Toes to Bar/15 Knees to Chest)

Core WOD

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Wednesday 1/4/17

“3-Peat”
3 Min AMRAP:
15 Deadlifts S(135/95) RX(155/115) RTG(185/135)
15 Burpees Over the Bar

3 Min AMRAP:
10 Deadlifts S(155/115) RX(185/135) RTG(225/155)
10 Burpees Over the Bar

3 Min AMRAP:
5 Deadlifts S(185/135) RX(225/155) RTG(275/185)
5 Burpees Over the Bar

*3 Mins Rest Between AMRAPs.  Each AMRAP will start with a 50 Double Under Buy-In S(25 Dubs/150 Singles) RTG(75 Dubs)

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Thursday 1/5/17 

Bring – A – Friend Thursday

“Fireball”
20 Min AMRAP:
60 FT Sled Push S(90/45) RX(135/90) RTG(180/135)
10 Pull-ups S(Ring Rows) RTG(Chest to Bar)
10 DB Thrusters S(30/20) RX(35/25) RTG(45/35)
10 Box Jumps S(20/16) RX/RTG(24/20)

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Friday 1/6/17

Strength/Skill Work:

Snatch (Squat) – 4 Reps @ 65, 70, 75, and 80%, then 2 Sets of 3 @ 85%

“ThreEMOM”
15 Min EMOM: (30 Seconds On/30 Seconds Off)
Min 1:  Row For Max Calories

Min 2:  AMRAP Rope Climbs
Min 3:  AMRAP D-Ball Over the Shoulders S(50/40) RX(80/50) RTG(100/80)

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Saturday 1/7/17

 Bring – A – Friend Saturday

24 Min AMRAP:

(with a partner – alternating full rounds)

200 M Run

16 Front Rack Lunges S(75/55) RX(95/65)

12 Handstand Push Ups S(Push Ups)

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