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Our Blog

CrossFit Week of WODs 11.14.16

By cfpalmbeach | In Blog Posts | on November 13, 2016

Monday 11/14/16

Strength/Skill Work:  Sumo Deadlift High Pulls – 10 Mins to accumulate 4-5 Sets of 7 Reps – Build to a Moderate Weight with Perfect Form (About 10-30 lbs heavier than the WOD)

“7 Up”

10 Rounds For Time:   (20 Min Cap)

7 Sumo Deadlift High Pulls S(55/45) RX(75/55) RTG(95/65)

7 Front Squats

7 Push Jerks

Time:______

Tuesday 11/15/16

“Lead Foot”

4 Min AMRAP:

27 Calorie Row

27 Burpees

27 Chest to Bar Pull Ups S(Pull Ups)

4 Min AMRAP:

21 Calorie Row

21 Burpees

21 Toes to Bar S(Knees to Chest)

4 Min AMRAP:

15 Cal Row

15 Burpees

15 Pull Ups

*4 Mins Rest Between AMRAPs

Total Reps:______

Scaled – Use 21, 15, and 9 Reps of Each Movement for the Coinciding AMRAPs

 

Wednesday 11/16/16

“Big Clean Complex” (25 Min Cap)

6 Rounds For Weight and Quality (Not for time):

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

Weight:_______

*The entire complex must be unbroken.

Core WOD

Thursday 11/17/16

“Friendly Lovin”

For Time:

30-25-20-15-10

Calorie Assault Bike S(Airdyne)

After Each Set on the Bike Complete:

400 M Run S(250 M Run)

100 M Single Arm Farmer’s Carry (50 M R/L) S(44/35) RX(53/44) RTG(70/53)

Time:_______

 

Friday 11/18/16

“Smooth Criminal”

15 Min AMRAP:

60 Double Unders S(30 Dubs/120 Singles)

30 Wall Balls S(14/10) RX/RTG(20/14)

15 Deadlifts S(165/105) RX(205/135) RTG(245/165)

Rounds:________

 

Saturday 11/19/16 – No Classes Today – Come out and cheer on your fellow members in the Better Half Battle.

The competition begins at 9:30 AM.  North Building will be open for open gym for all members and competitors starting at 7:00 AM.

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