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Our Blog

CrossFit Week of WODs 2.20.17

By cfpalmbeach | In Blog Posts | on February 18, 2017

Monday 2/20/17

Strength/Skill Work:

Chest to Bar Pull Ups – Every 2 Minutes for 4 Sets – Complete 1 Unbroken Set (about 50-60% of your max set)

Scaled – 1 Set of Strict Pull Ups or DB Bent Over Rows RTG – Bar Muscle Ups

“Jackie”

For Time: (13 Min Cap)

1000 M Row

50 Thrusters (45/35)

30 Pull Ups

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Tuesday 2/21/17

“Diane”

For Time – 21-15- 9: (12 Min Cap)

Deadlift S(155/105) RX(225/155)

Handstand Push Ups S(15-10- 5 HSPU or 21-15- 9 Push Ups)

Core WOD

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Wednesday 2/22/17

Strength/Skill Work:

10 Minutes to Work to a Moderate Set of 2 Unbroken Power Clean and Push Jerks (Approximately 70%)

“Power Hour”

For Time: (10 Min Cap)

50 Clean & Jerks S(95/65) RX(115/80) RTG(135/95)

*EMOM Perform 5 Toes-to- Bar S(3 T2B/5 Knees to Chest) RTG(6 T2B)

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Thursday 2/23/17

“Wide Open”

5 X 4 Min AMRAPs

400 M Run S(250 M Run)

15 Wall Balls S(14/10) RX(20/14)

10 Burpees

AMRAP Alternating DB Snatch S(40/30) RX(50/40)

*Rest 1 Minute Between AMRAPs

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Friday 2/24/17 

No 5 PM CrossFit Class Today!

Join us for Friday Night Bar Fights starting at 6 PM!

Open WOD 17.1 – Will Be Announced on Games.CrossFit.com at 8 PM on Thursday Night and Performed in Friday’s Classes

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Saturday 2/25/17

“Cindy’s Got Wheels”

For Time: (30 Min Cap)

25-20- 15-10- 5

Calorie Assault Bike S(Airdyne)

Calorie Row

5-4- 3-2- 1

Rounds of “Cindy”

**Cindy = Pull Ups, Push Ups, and Air Squats S(3/6/9) RX(4/8/12) RTG(5/10/15)

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