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Our Blog

Monday 10.24.16 Workout of the Day

By cfpalmbeach | In WODs | on October 22, 2016



CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE



Hero WOD – In honor of former U.S. Navy SEAL Glen Doherty, of Winchester, Massachusetts, that died in an attack on a U.S. consulate on September 11, 2012 in Benghazi, Libya.

For Time:

30 Clean and Jerks S(95/65) RX(115/75) RTG(135/95)

1 Mile Run S(800 M Run)

6 Rope Climbs S(4 Rope Climbs) RTG(10 Rope Climbs)

1 Mile Run S(800 M Run)

60 Burpees RTG(100 Burpees)


WOD Tips:

-Retest from 10.28.15. 

-This is obviously a LONG workout. Pace it early and aim to be consistent throughout. You still want to have something left in the tank when you get to the burpees at the end.

-Choose a weight that you can string together 8+ reps of for the clean and jerks when fresh. Don’t shoot for big sets during the workout though. Opt for singles or 10 sets of 3.  You won’t be able to make up a lot of time on the clean and jerks since they are a small percentage of the entire workout, but you can certainly go out too hard and make it difficult to recover for the rest of the workout.  Take your time on these.

-If you don’t feel that you can jog for most of the 1 mile runs, then cut each run down to an 800 M Run.

-The burpees at the end will be a grind.  Try to mentally break it up into sets of 6-10 reps with short rest between. 




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