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Our Blog

CrossFit Week of WODs 1.9.17

By cfpalmbeach | In WODs | on January 7, 2017

Monday 1/9/17

“Running from Fran”

For Time: (30 Min Cap)

1 Mile Run S(800)
30 Thrusters S(75/55) RX(95/65)
30 Chest-to-Bar Pull-ups S(Pull Ups)
800 M Run S(600)
20 Thrusters
20 Chest-to-Bar Pull-ups
400 M Run
10 Thrusters
10 Chest-to-Bar Pull-ups

**RTG(42-30-18 of Thrusters and Chest to Bar)

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Tuesday 1/10/17

Strength/Skill Work:

12 Minutes to Work Up to a Moderately Heavy “DT” Complex – 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

 

Hero WOD “DT” 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF.

5 Rounds For Time:  (13 Min Cap)

12 Deadlifts S(115/80) RX(135/95) RTG(155/110)

9 Hang Power Cleans

6 Push Jerks

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Wednesday 1/11/17

“Tri-Sprint Intervals” 
5 X 4 Min AMRAPs
20/15 Calorie Assault Bike S(Airdyne)

30/20 Calorie Row
AMRAP Target Burpees in Remaining Time

*4 Mins Rest Between AMRAPs

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Thursday 1/12/17
“Deck of Cards”

20 Min AMCAP: (In teams of 2)

Spades: Russian Kettlebell Swings S(53/44) RX(70/53) RTG(88/70)
Clubs: Walking Lunges (each leg)
Hearts: Box Jumps S(20/16) RX(24/20) RTG(30/24)
Diamonds: Ring Push Ups

Jokers: 8 Tire Flips/Team

Core WOD

3 Rounds of 30 On/15 Off:

L-Sit

Side Plank Up-Downs (Right)

Superman Hold

Side Plank Up-Downs (Left)

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Friday 1/13/17

“Ring It In”
For Time: (15 Min Cap)

10/7 Ring Muscle-ups  S(10 Strict Pull Ups + 10 Strict Ring Dips) RTG Women(10 MU)
100 Double-Unders  S(50 Dubs/200 Singles)  RTG(150 Dubs)
20 Squat Snatch S(75/55) RX(115/80) RTG(135/95)
100 Double-Unders
10/7 Ring Muscle-ups

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Saturday 1/14/17

Strength/Skill Work: 

Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5: 4 Back Squats @ 75%

Sets 2, 4, and 6: 1 Back Squat @ 80, 85, and 90%

 

“Final Countdown”
3 Rounds For Time: (15 Min Cap)
20/15 Calorie Row
20 Front Squats S(75/55) RX(95/65) RTG(115/80)
20 Toes-to-Bar S(12 T2B/20 Knees to Chest)

 

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