Crossfit Wods | West Palm Beach Workouts of the Day

December 15, 2016

Friday 12.16.16

Friday 1. “AVALANCHE” AMRAP 15: 12 Box Jumps (30″/24″) 9 Power Snatches (95/65) 3 Bar Muscle-Ups Higher skill movements in this week’s “Game Day Friday”. When […]

December 15, 2016

Thursday 12.14.15

Gymnastics strength 20 minutes: Ring muscle up progressions (all levels welcome) Conditioning 5 rounds (NOT for time) 5 candlestick rolls 10 pistols (or pistol progressions) 15 v […]

December 14, 2016

Wednesday 12.14.16

1. 4 Sets – 50% of best Max Strict Set Unlimited rest between sets. If we do not have strict handstand pushups, complete 4 sets of […]

December 13, 2016

Tuesday 12.13.16

Tuesday PAUSING BACK SQUAT On the Minute x 10 2 Pausing Back Squats Purpose today is to build acceleration out of the bottom of our squat. […]

December 12, 2016

Monday 12.12.16

“It does not matter how slowly you go, so long as you do not stop” – Confucious De-load week. We will continue to train through our […]

December 9, 2016

Friday 12.9.16

“OPEN 16.4” AMRAP 13: 55 Deadlifts (225/155) 55 Wallballs (20/14) *Females to a 9′ Target 55 Calorie Row 55 Handstand Pushups Today we want to focus […]

December 8, 2016

Thursday 12.8.16

Skill: Kipping movements. Learning the kip for skill work. Strength and Conditioning EMOM 20 min: Min 1: Chinese plank belly to ceiling/belly to ground (2 each) […]