Crossfit Wods | West Palm Beach Workouts of the Day

March 27, 2017

3.27.17 Monday

1. Front Squats 3 x 3 tempo 3 Seconds Down, 3 Second Pause in the Bottom, Explode out of the hole. Build to a heavy set of […]

March 24, 2017

Friday 3.24.17

“Open 17.5” 10 RFT: 9 Thrusters (95/65#) 35 Double-unders Scaled “Open 17.5” 10 RFT: 9 Thrusters (65/45#) 35 Single-unders Scaled: (Ages 16-54) Men use 65 lb. […]

March 22, 2017

Wednesday 3.22.17

1. Strict Pull-ups: 4 sets of 5-10 reps – weighted if possible (modify 3 sets w/partner or band assist) 2. Tabata Sled push T2B DB Renegade […]

March 21, 2017

3.21.17 Tuesday

1. Every 90 seconds for 10 sets preform 1 power clean (build to a heavy 1 Rep for the day) -15 mins – 2. Conditioning 4 […]

March 20, 2017

3.20.17 Monday

1. Every 2 minutes for 5 rounds Back Squat 6 reps @ 65% 4 reps @ 75% 2 reps @ 80% 2 reps @ 85% 1 […]

March 15, 2017

Wednesday 3.15.17

1. Conditioning Teams of 3: Chipper For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 […]

March 14, 2017

Tuesday 3.14.17

1. 6 sets (R+L =1) Turkish Getups 2.Conditioning 3 rounds 20Calorie Row 15 Wall-balls (20/14) 10 Deadlifts (185/135) Rest 3 mins 2 rounds 20 alt pistols […]