• (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

Monday 1.30.17 Workout of the Day

By cfpalmbeach | In WODs | on January 28, 2017

————————————————–

CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

————————————————–

Hero WOD “The Seven” 

In honor of 7 CIA Officers that were killed in Afghanistan in 2009 by a suicide bomber that was posing as a potential informant on Al Qaeda. 

7 Rounds For Time: 

(35 Min Cap)

7 Handstand Push Ups S(7 DB Seated Press) RX(1 Mat) RTG(Flat)

7 Thrusters S(95/65) RX(115/75) RTG(135/95)

7 Toes to Bar S(Knees to Chest)

7 Deadlifts S(185/125) RX(215/150) RTG(245/175)

7 Burpees

7 Kettlebell Swings S(44/26) RX(53/35) RTG(70/53)

7 Pull Ups S(Ring Rows)

————————————————–

WOD Tips:

-This is a very tough hero WOD that will take most people 25-35 minutes to complete.  Pace this one out from the beginning so you don’t hit a wall in those later rounds.  Pick weights and scales that will allow you to do most or all of your movements unbroken.  Take your time transitioning between movements and use this as your rest time.  The thrusters, deadlifts, and kettlebell swings are meant to be on the heavier side but still manageable enough where you can stay unbroken for several rounds. 

Comments

comments

No Comments to "Monday 1.30.17 Workout of the Day"

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