Crossfit Wods | West Palm Beach Workouts of the Day

April 7, 2017

4.7.17 FRIYAYYY

Friday Strength Take 20 minutes to establish a heavy 3 position Snatch 3-Position Snatches are a great way to develop technique and power. By definition, 3-Position […]

April 4, 2017

4.5.17 Wednesday

Wednesday AMRAP 20 Minutes with a partner Complete Full Round then switch 5 Pull-Ups 10 Box Jump Overs 24/20 10 Front Squats 95/65lbs RX+ CTB ,30/24”, 135/95 […]

April 4, 2017

4.4.17 Tuesday

Tuesday Strength : 15 mins Review points of performance for 3 foundational pressing movements: press, push press, push jerk find a heavy 3 rep strict press […]

April 2, 2017

4.3.17 Monday

Strength: Front squats 5×4 @60-65% 32X1 tempo 3 Seconds down, 2 second pause, explode up, one second at the top Conditioning: AMRAP 13 15 Deadlifts (135/95)(95/65) […]

March 31, 2017

Friday 3.31.17

A. Every 2 minutes, for 10 minutes (5 sets): Snatch X 1 Rep Build to approximately 85% of your 1-Rm Rx+ “Up and Over” 3 Rounds: […]

March 29, 2017

3.29.17 Wednesday

1. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6 reps with a 4 second descent https://youtu.be/5Isl_IL-o4Y Station […]

March 28, 2017

Tuesday 3.28.17

1. Take 10-15 minutes to build to today’s 5-RM Single-Arm DB Standing Strict Press Alternate arms as you’re building, always starting with your non-dominant arm. 2. […]