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Our Blog

CrossFit Week of WODs 11.28.16

By cfpalmbeach | In Blog Posts | on November 26, 2016

Monday 11/28/16

“Probation”
5 Min AMRAP:
Burpee Box Jump Overs S(Step Ups) RX(24/20)
Rest 5 Minutes

4 Min AMRAP:
10 M Shuttle Runs
Rest 4 Minutes

3 Min AMRAP:
Max Power Cleans S(75/55) RX(115/80) RTG(155/105)
Rest 3 Minutes

2 Min AMRAP:
Wall Balls S(14/10) RX(20/14) RTG(30/20)
Rest 2 Minutes

1 Min AMRAP:
Max Unbroken Pull-Ups

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Tuesday 11/29/16

Strength/Skill Work: Snatch (Squat) – 2 Reps @ 60%, 2 Reps @ 65%, 3 Sets of 2 @ 70%

—–

“2K Test”
For time: 
2000 M Row

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Wednesday 11/30/16

“Rock, Paper, Scissors” – In teams of 3:

—–

7 Min AMRAP:
Back Squats:
50 Reps at S(95/65) RX(135/95)
50 Reps at S(135/95) RX(185/135)
AMRAP at S(155/105) RX(225/155)

7 Min AMRAP:
Push Press:
50 Reps at S(95/65) RX(135/95)
50 Reps at S(115/75) RX(155/105)
AMRAP at S(135/95) RX(185/135)

7 Min AMRAP:
Deadlifts:

50 Reps at S(115/75) RX(155/105)
50 Reps at S(155/105) RX(205/145)
AMRAP at S(185/125) RX(255/175)

*Rest 3 Minutes Between AMRAPs

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Thursday 12/1/16

“Filthy 50”

For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings S(44/26) RX(53/35)
50 Walking Lunges
50 Toes-to-Bar S(Knees to Chest)
50 Push Press S/RX(45/35)
50 Hip Extensions 
50 Wallballs S(14/10) RX(20/14)
50 Burpees
50 Double Unders S(100 Singles)

*Scaled(40 Reps of Each Movement)

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Friday 12/2/16

“Barbara”
4 Rounds For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*Rest 3 Minutes Between Rounds

Scaled (3 Rounds) RTG(5 Rounds)

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Saturday 12/3/16 – Bring-A-Friend Saturday

“Adderall” (In teams of 2)

10 Min AMRAP:
1 Mile Run S(800 M Run)
Max DB Snatch S(45/30) RX(60/40) RTG(70/50)

*3 Minutes Rest Between AMRAPs

7 Min AMRAP:

800 M Run S(600 M Run)

Max Thrusters S(75/55) RX(95/65) RTG(115/75)

4 Min AMRAP:

400 M Run

Max Cal Assault Bike S(Airdyne)

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