• (561) 676-3710
  • Free Intro

    Sign up for a Free Intro Class!X

    ADDRESS1652 N US Highway 1 Jupiter, FL 33469

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Our Blog

CrossFit Week of WODs 2.13.17

By cfpalmbeach | In Blog Posts, WODs | on February 11, 2017

Monday 2/13/17

Strength/Skill Work:

Ring Muscle Ups – Every 2 Minutes for 5 Sets – Complete 1 Unbroken Set of Ring Muscle Ups (about 50-60% of your max set)

Scaled Option 1 – 1 Set of Ring Dips + 3 Muscle Up Transitions Scaled Option 2 – 1 Set of Push Ups + 3 Muscle Up Transitions

——————————

“Snake Bite”

For Time – 21-15- 9: (13 Min Cap)

Squat Snatch S(75/55) RX(95/65)

Chest to Bar Pull Ups S(Pull Ups)

————————————————–

Tuesday 2/14/17

Strength/Skill Work:

Handstand Push Ups

 Every 90 Seconds for 5 Sets – 5-15 Handstand Push Ups S(HS Hold/DB Strict Press)

——————————

“Black and Blue”

5 Rounds For Time: (12 Min Cap)

10 Power Cleans S(95/65) RX(115/80) RTG(135/95)

200 M Run

————————————————–

Wednesday 2/15/17

“Bar Crawl”

(In teams of 3)

7 Min AMRAP:

50 Bench Press S(95/65) RX(135/95)

50 Bench Press S(115/75) RX(155/105)

AMRAP Bench Press S(135/85) RX(185/115)

7 Min AMRAP:

50 Front Squats S(95/65) RX(135/95)

50 Front Squats S(115/75) RX(155/105)

AMRAP Front Squats S(135/85) RX(185/115)

7 Min AMRAP:

50 Deadlifts S(155/105) RX(185/135)

50 Deadlifts S(185/125) RX(225/155)

AMRAP Deadlifts S(205/145) RX(275/185)

**3 Mins Rest Between AMRAPs

————————————————–

Thursday 2/16/17

“Tandem”

20 Min AMRAP: (In teams of 2)

50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

40 DB Walking Lunges S(40/25) RX(50/35) RTG(60/40)

30/20 Cal Assault Bike S(Airdyne)

20 Burpees

5 Rope Climbs

————————————————–

Friday 2/17/17

“Salt N’ Peppah”

18 Min AMRAP:

30 Push Jerks S(95/65) RX(115/80)

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

30 Calorie Row

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

——————————

Core WOD

————————————————–

Saturday 2/18/17

No Classes Today!!

 Beach WOD at Marcinski Park at 9:30 AM!!

Comments

comments

No Comments to "CrossFit Week of WODs 2.13.17"

All Content Copyright © CrossFit Palm Beach 2014. All Rights Reserved.