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Our Blog

CrossFit Week of WODs 1.30.17

By cfpalmbeach | In Blog Posts | on January 28, 2017

Monday 1/30/17

Hero WOD “The Seven” 

In honor of 7 CIA Officers that were killed in Afghanistan in 2009 by a suicide bomber that was posing as a potential informant on Al Qaeda. 

7 Rounds For Time: 

(35 Min Cap)

7 Handstand Push Ups S(7 DB Seated Press) RX(1 Mat) RTG(Flat)

7 Thrusters S(95/65) RX(115/75) RTG(135/95)

7 Toes to Bar S(Knees to Chest)

7 Deadlifts S(185/125) RX(215/150) RTG(245/175)

7 Burpees

7 Kettlebell Swings S(44/26) RX(53/35) RTG(70/53)

7 Pull Ups S(Ring Rows)

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Tuesday 1/31/17

Strength/Skill Work:

Power Clean and Jerk (Push or Split) – 12 Minutes to Build to a Heavy Single (90%)

———-———-———-

“Clean and Dirty”

12 Min AMRAP:
25 Hang Power Cleans S(95/65) RX(115/80) RTG(135/95)

30/25 Calorie Row
35 Wall Balls S(14/10) RX/RTG(20/14)

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Wednesday 2/1/17

Strength/Skill Work

Back Squats

 Every 2 Minutes for 7 Sets – 2 Reps @ 60, 70, 75, 80, 85, 90, and 90%

——————————

“Guns and Roses”

9 Min EMOM: (40 Secs Work/20 Secs Rest)

Min 1) Max Pistols S(Lunges)

Min 2) Max Ring Rows RTG(FT Elevated)

Min 3) Max DB Bench Press S(50/30) RX(60/35) RTG(70/40)

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Thursday 2/2/17 

Bring-A-Friend Day

“Sand Trap” 
4 Rounds For Time: (22 Min Cap)
5 D-Ball Over the Shoulders S(50/40) RX(80/50) RTG(100+/80+)
15/12 Calorie Assault Bike S(Airdyne)
20 GHD Sit Ups
40 Double Unders S(20 Dubs/100 Singles)

*RTG – 5 Rounds

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Friday 2/3/17

Strength/Skill Work:

Chest to Bar Pull Ups 10-9-8-7-6-5-4-3-2-1 S(Pull Ups). 

Rest as needed between sets. 

Goal is to go unbroken for every set. 

———-———-———-

“Icy Hot”
For Time: (20 Min Cap)

15-12-9

Overhead Squats S(95/65) RX(135/95) RTG(165/115)

Power Snatch

800 M – 600 M – 400 M Run After Each Round S(600/400/200)

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Saturday 2/4/17 

Bring-A-Friend Day

For Time:

(In teams of 3)
150/120 Calorie Assault Bike S(Airdyne)
125/100 Calorie Row
100 Box Jump Overs S(20/16) RX/RTG(24/20)
75 Push Jerks S(95/65) RX(115/80) RTG(135/95)
15 Rope Climbs S(10 Rope Climbs)

10 Sled Pushes S(90/45) RX(135/90) RTG(180/135)

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