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Our Blog

Saturday 2.4.17 Workout of the Day

By cfpalmbeach | In WODs | on February 3, 2017



Don’t forget!! You can bring a friend to 8am and 10am CrossFit or 9am BeachFit!

Just make sure they come 10 minutes early to fill out a waiver!!!


Bring-A-Friend Day

For Time: (In teams of 3)
150/120 Calorie Assault Bike S(Airdyne)
125/100 Calorie Row
100 Box Jump Overs S(20/16) RX/RTG(24/20)
75 Push Jerks S(95/65) RX(115/80) RTG(135/95)
15 Rope Climbs S(10 Rope Climbs)

10 Sled Pushes S(90/45) RX(135/90) RTG(180/135)


WOD Tips:

-Today’s workout will be a fun team chipper, with one person working at a time and the other 2 teammates resting.  The reps can be broken up however you would like, although you do have to complete all the reps of one movement before moving on to the other movements.  For most of the movements, keep your sets small and intense, since you will have plenty of rest when your teammates take their turns.  This is especially true on the bike and row where you can accumulate calories quickly when going at a high intensity.  Try to keep your row/bike intervals to 30 seconds or less per person.



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