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Our Blog

CrossFit Week of WODs 1.23.17

By cfpalmbeach | In Blog Posts | on January 21, 2017

“Strength does not come from winning. Your struggles develop your strengths.

When you go through hardships and decide not to surrender, that is strength.” -Arnold Schwarzenegger

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Monday 1/23/17

Strength/Skill Work:  

Strict Pull Ups

 Every 30 Seconds For 10 Sets Perform S(1-2 Negatives) RX(2-4 Strict Pull Ups) RTG(2-4 Strict Chest to Bar Pull Ups)

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“Gridlock”
12 Min AMRAP:
30 Wallballs S(14/10) RX/RTG(20/14)
20 Power Snatch S(55/35) RX/RTG(75/55)
10 Ring Dips S(10 Box Dips) RTG(5 Ring Muscle-ups)

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Tuesday 1/24/17

“Marston” 

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training.

Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 


20 Min AMRAP:
1 Deadlift S(255/165) RX(315/205) RTG(405/285)
10 Toes to Bar S(10 Knees to Chest)
15 Burpees  RTG(Bar-Facing)

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Wednesday 1/25/17

“Tri-Sprint Intervals V3”
5 X 4 Min AMRAPs:
400 M Run S(250 M Run)

15/12 Calorie Assault Bike S(Airdyne) RTG(20/15 Cals)
AMRAP Russian KB Swings in Remaining Time S(53/44) RX(70/53) RTG(88/70)
*4 Mins Rest Between Rounds

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Thursday 1/26/17

Strength/Skill Work:

Clean Complex – Every 2 Minutes for 10 Minutes –

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk (Build Each Set)

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“PowerBoat”
For Time: (17 Min Cap)

80-60-40-20

Double Unders S(40-30-20-10 Dubs/200-150-100-50 Singles)
40-30-20-10

Calorie Row S(20-15-10-5 Cals)
20-15-10-5

Power Cleans S(95/65) RX(115/80) RTG(135/95)

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Friday 1/27/17

South Gym will be closed for CompTrain Athlete Camp

 North Building will be open for BeachFit/CrossFit Combo Classes at 6, 8, 9 AM and 6 PM

“Chelsea”
30 Min EMOM:

4 Pull Ups  S(Ring Rows)

8 Push Ups

12 Air Squats

S(3-6-9 Reps of Each)

RTG(5-10-15 Reps of Each)

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Saturday 1/28/17  –

South Gym will be closed for CompTrain Athlete Camp

 North Building will be open for BeachFit/CrossFit Combo Classes at 8, 9, and 10 AM

“Lights Out”
30 Min AMRAP:

(In teams of 2 – alternating full rounds)
200 M Run
12 Box Jumps S(Step Ups) RX/RTG(24/20)
12 DB Snatch S(45/30) RX(60/40) RTG(70/50)

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