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Our Blog

Thursday 4.27.17 Workout of the Day

By cfpalmbeach | In WODs | on April 26, 2017


Keith is our Male Athlete of the Month for April 2017 after only starting one year ago. He has completely transformed his body, losing 40 pounds while gaining a good amount of muscle. Keith is Mr. Consistent at 6am, making sure he attends every weekday, Monday through Friday. He has a great story about having a rough start at first with CrossFit but staying determined to commit himself.

Go to our blog to check out his full story!


“Benny the Jet”

21 Min AMRAP:

(In teams of 3 – alternating full rounds)

8 Kettlebell Swings S(53/35) RX(70/53)

7 Box Jumps S(20/16) RX(24/20)

60 FT Sled Push S(90/45) RX(135/90)

Core WOD


WOD Tips:

-“Benny the Jet” is a sprint workout that will be performed in teams of 3, where one teammate will do a full round while the other two teammates

are resting. Each round should be done at near 100% intensity, transitioning as quickly as possible between movements, and going all out on each

sled push. The goal is to each round under a minute.



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