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Our Blog

CrossFit Week of WODs 11.7.16

By cfpalmbeach | In Blog Posts | on November 7, 2016


Monday 11/7/16

Strength/Skill Work:  Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5:  3 Reps @ 80% of your 1 Rep Max

Sets 2, 4, and 6:  1 Rep @ 85, 90, and 95% of your 1 Rep Max (If you hit a new PR over the weekend, stop at 90%)


“The Good Life”

3 Rounds For Time:   (16 Min Cap)

500 M Row S(400 M Row)

12 Burpees

21 Box Jumps S(Step Ups) RX(24/20)


Tuesday 11/8/16

“Bouncy House”

4 Min AMRAP:

3 Rounds of “DT” S(55/35) RX(75/55) RTG(95/65)

Max Cal Assault Bike in Remaining Time S(Airdyne)


4 Min AMRAP:

2 Rounds of “DT” S(75/55) RX(115/75) RTG(135/95)

Max Cal Assault Bike in Remaining Time S(Airdyne)


4 Min AMRAP:

1 Round of “DT” S(95/65) RX(135/85) RTG(155/105)

Max Cal Assault Bike in Remaining Time S(Airydne)

*4 Mins Rest Between AMRAPs


Wednesday 11/9/16


20 Min AMRAP:

5 Chest to Bar Pull Ups S(5 Pull Ups) RTG(5 Bar Muscle Ups)

10 Push Ups

15/10 Calorie Row

20 Air Squats


Thursday 11/10/16

Strength/Skill Work: Rope Climbs – 5 Mins of Max Rope Climbs (In teams of 2-3)


“Annie” (12 Min Cap)

For Time:


Double Unders

Sit Ups

*Scaled-Start with the round of 40.


Friday 11/11/16 

Happy Veteran’s Day – Normal Schedule Today

“Lumberjack 20” Hero WOD – On November 5th, 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, Texas. The shooting killed 12 soldiers, 1 Civilian, and wounded 43 others. 4 of the soldiers that were killed, as well as eleven of the wounded, were active CrossFitters at Lumberjack CrossFit.  We last performed this workout on 11.27.15. 

For Time:

20 Deadlifts S(185/125) RX(225/155) RTG(275/185)

20 KB Swings S(44/26) RX(53/35) RTG(70/53)

20 Overhead Squats S(75/55) RX(95/65) RTG(115/75)

20 Burpees Over the Bar

20 Pull Ups S(20 Ring Rows) RTG(Chest to Bar)

20 Box Jumps S(20/16) RX/RTG(24/20)

20 DB Squat Cleans S(25/15) RX(35/25) RTG(45/30)

*After each movement perform a 400 M Run.  S(250 M Run)


Saturday 11/12/16

“Five Alive”

5 Min EMOM:

12 Hang Power Cleans S(75/55) RX(105/75) RTG(135/95)


5 Min EMOM:

12 Push Jerks S(75/55) RX(105/75) RTG(135/95)


5 Min EMOM:

9 Toes to Bar S(6 Toes to Bar/9 Knees to Chest) RTG(12 T2B)


For Time:

21-15-9 Calorie Bike S(Airdyne)

42-30-18 Wall Balls S(14/10) RX(20/14)

**No rest time between each EMOM and the final workout.  Everything will be performed on a running clock with no rest between parts. 





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