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Our Blog

CrossFit Week of WODs 2.6.17

By cfpalmbeach | In Blog Posts | on February 4, 2017

Monday 2/6/17

“Opening Day”

For Time – 21-15- 9: (21 Min Cap)

Front Rack Lunges (1=1) S(75/55) RX/RTG(95/65)

Pull Ups RTG(Chest to Bar)

Thrusters S(75/55) RX(95/65)

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

Kettlebell Swings S(44/25) RX(53/35) RTG(70/44)

Scaled(15-12- 9 of each movement)

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Tuesday 2/7/17

“Dead End”

3 Min AMRAP:

21 Deadlifts S(115/75) RX(155/105)

21 Bar-Facing Burpees

3 Min AMRAP:

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

18 Bar-Facing Burpees

3 Min AMRAP:

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

15 Bar-Facing Burpees

3 Min AMRAP:

12 Deadlifts S(205/145) RX(275/185) 

12 Bar-Facing Burpees

*Max Calorie Assault Bike S(Airdyne) in Remaining Time of Each AMRAP

**3 Mins Rest Between AMRAPs.

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Wednesday 2/8/17

Strength/Skill Work: 12 Min EMOM

Min 1) 30 Seconds of Max Double Unders

Min 2) 5-12 Handstand Push Ups S(HS Hold/DB Strict Press)

“All the Way Up”

15 Min AMRAP:

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

50/40 Calorie Row

40 DB Snatch S(50/35) RX(60/45) RTG(70/50)

20 Overhead Squats S(95/65) RX(115/80) RTG(135/95)

15 Ring Dips S(15 Push Ups) RTG(10 Ring Muscle Ups)

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Thursday 2/9/17

Strength/Skill Work:

Rope Climbs (Heel Hook)

“Who Run It”

For Time:

800-600- 400-200

Meter Run S(600-400- 200-100)

4-3- 2-1

Rope Climbs S(2-2- 1-1)

Sled Pushes S(90/45) RX(135/90)

Core WOD

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Friday 2/10/17

Strength/Skill Work:

Back Squats – Every 2 Minutes for 7 Sets – 2 Reps @ 60, 70, 75, 80, and 85% then 1 Rep @ 90, 95%

“Bottoms Up”

8 Min AMRAP Ladder (3, 6, 9, 12, 15, 18, 21…)

Clean and Jerks S(115/80) RX(135/95) RTG(155/105)

Bar-Facing Burpees

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Saturday 2/11/17

“Need for Speed”

12 Rounds For Time: (In teams of 2 – alternating full rounds) 30 Min Cap

9 Front Squats S(115/80) RX(135/95) RTG(155/105)

15 Toes to Bar S(9 T2B/15 Knees to Chest)

21/18 Calorie Row S(15/12 Cal Row)

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