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Our Blog

CrossFit Week of WODs 12.26.16

By cfpalmbeach | In Blog Posts | on December 24, 2016

Monday 12/26/16

“Dirty 30” (In teams of 2 – 35 Min Cap)

4 Rounds For Time:

30 Toes to Bar S(15 T2B/30 Knees to Chest)

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

30 Burpees Over the Bar

30 Front Squats S(75/55) RX(95/65) RTG(115/80)

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Tuesday 12/27/16

“The Chief”
5 X 3 Min AMRAPs:
3 Power Cleans S(95/65) RX(135/95)
6 Push Ups
9 Air Squats

*Rest 1 Minute Between Rounds

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Wednesday 12/28/16

“North Pole” 
Strength/Skill Work:

15 Minutes to Work to a Heavy Single Power Snatch

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12 Min EMOM:
Min 1 – 5 Power Snatch @ 75% of heaviest weight above
Min 2 – 30 Double Unders S(15 Dubs/75 Singles) RTG(40 Unbroken Dubs)
Min 3 – 30 Second Hollow Hold S(Tuck Hold) RTG(40 Second Hollow Hold)

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Thursday 12/29/16

“Sleigh Bells”
18 Min AMRAP:
2 Rope Climbs S(1 Rope Climb)
20 Russian Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

10/8 Calorie Assault Bike S(Airdyne)

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Core WOD

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Friday 12/30/16

Strength/Skill Work:

15 Minutes to Work to a Heavy Single Clean (Squat) and Jerk (Split)

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“Blitzen” (12 Min Cap)
4 Rounds For Time:
18/15 Calorie Row S(15/12 Cals)
12 Thrusters S(75/55) RX(95/65) RTG(115/80)

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Saturday 12/31/16 

Happy New Years Eve – Normal Saturday Schedule

“Dasher”  (24 Min Cap)
2 Rounds For Time:

800 M Run S(600 M Run)

30 Pull Ups RTG(Chest to Bar)

30 Deadlifts S(135/95) RX(165/115) RTG(185/135)

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

 

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