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Our Blog

Tuesday 2.21.17 Workout of the Day

By cfpalmbeach | In WODs | on February 20, 2017


Way to go Jen Eppert for breaking your two hour goal!!!



Congrats to both of these ladies for completing the Ft. Lauderdale Half Marathon this weekend!



For Time – 21-15- 9: (12 Min Cap)

Deadlift S(155/105) RX(225/155)

Handstand Push Ups S(15-10- 5 HSPU or 21-15- 9 Push Ups)


Core WOD


WOD Tips:

– “Diane”, much like yesterday’s “Jackie”, is a classic CrossFit benchmark WOD.

-We are looking for a moderate load on the deadlifts that you could complete the first 21 repetitions unbroken on, if you went for it.

Chances are you will break this up from the beginning, ideally in 2-3 sets for most.

-On the handstand pushups, you are able to kip these and the RX version calls for these to be done on flat ground. If you are scaling,

you can do up to 1 mat and continue to kip. If you need to go beyond the 1 mat, you can stay strict or switch over to regular push

ups with the 21-15- 9 rep scheme. You can also substitute other traditional scales for hspu such as the db seated press.



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