Crossfit Wods | West Palm Beach Workouts of the Day

May 10, 2017

5.10.17 Wednesday

With a running clock, 5 Rounds… 1 “Big Clean Complex” every 6:00: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean […]

May 9, 2017

Tuesday 5.9.17

“Life is 10% of what happens to you, and 90% of how you react to it” The following is not for score. It is for quality. […]

May 7, 2017

Monday 5.8.17 “Experience is simply the name we give our mistakes.” – Oscar Wilde

SQUAT WAVES Week #5 of our Squat Waves. Progressing into heavier lifting in the final wave with the 5/3/1 wave protocol. Rest as needed between sets. […]

May 5, 2017

5.5.17 “Enjoy the little things. For one day we’ll look back, and realize they were the big things.”

SQUAT Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time […]

May 4, 2017

Thursday 5.4.17 Alone we can do so little; together we can do so much.” – Helen Keller

1. Challenge: Max rope climbs in 2 mins 2. Teams of 2 or 3 Starting at 2 reps and increasing by 2 each time for 14 […]

May 2, 2017

5.3.15 Wednesday “The obstacle is not in the way. The obstacle is the way.”

Push Press – 4×6 (4 Sets of 6 Across) Across implies that we are holding the same loading for all four sets of six repetitions. […]

May 2, 2017

Tuesday 5.2.15 “You can’t connect the dots going forward. You can only connect them looking backward.”

STRICT GYMNASTICS Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement […]