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Wednesday Workout of the Day 2.21.18

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Check out the latest blog post from Coach Tony

Wednesday 2.21.18

Strength/Skill Work:
Every 2:30 for 4 Rounds (10 Minutes):
4-6 Handstand Push Ups
S(4-6 DB Push Press @ 20X1 Tempo) 
RTG(Deficit) 
10-20 Sec L-Sit Hang from Rig (Tuck Hang)

“Ball Four”

4 Rounds For Time:  (18 Min Cap)

400m Run S(400m)
20 Wall Balls S(14/10) RX(20/14)
10 Toes to Bar S(Knees to Chest)

WOD Tips:

Today’s an opportunity to touch on the handstand push ups one last time before the Open starts on Friday.  Aim to stay in the 4-6 rep range today, using an ab mat or a deficit to make each set challenging for you in that rep range.  If you are unable to do at least 4 good handstand push ups with up to one mat, opt for the DB Push press today.  The L-Sit is a difficult core movement that will superset well with the handstand push ups.  We are keeping the range for the hold on the shorter side today, so you can challenge yourself to get the legs higher and work towards the full “L” position. 

“Ball Four” is a moderate length conditioning piece building on some of the same movement patters as the strength/skill work.  We are looking for this workout to take about 15 minutes to complete, so keep this in mind when figuring out how to attack your runs.  If you can’t complete your runs in around 2 minutes each round, go for the 250s today.  The timing on the wall balls should be very similar to what you worked on with the kipping handstand push ups.  Use the drive from the legs and hips, and only use the arms to finish the throw.  The wall balls should be on the lighter side, with the goal of doing no more than 2 sets per round.  For the toes to bar, try to stay unbroken for as long as you can, since your arms and core will be able to recover on the runs.  Pace the first couple rounds out of the gate and try to push harder that final round.   

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BeachFit WOD
“Flying V” (Compare to 10.12.17)
Every 3:00 for 21:00 complete the following:
200 meter RUN
12 Ball slams 
9 V ups (Sc: Alt. Toe touch)
(Sc reps: 9/6) 

Tuesday Workout of the Day 2.20.18

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crossfit-palm-beach-josh
Prepare yourself for this week – mentally and physically! The 2018 CrossFit Open begins FRIDAY!

 

Tuesday 2.20.18

“Legoland”

AMRAP 3:
21/18 Cal Bike
21 Box Jump Overs S(20/16) RX(24/20)
Max Deadlifts in Remaining Time S(115/75) RX(155/105)

AMRAP 3:
18/15 Cal Bike
18 Box Jump Overs 
Max Deadlifts in Remaining Time  S(135/95) RX(185/125)

 AMRAP 3:
15/12 Cal Bike
15 Box Jump Overs 
Max Deadlifts in Remaining Time S(155/105) RX(205/145)

AMRAP 3:
12/9 Cal Bike
12 Box Jump Overs 
Max Deadlifts in Remaining Time S(175/115) RX(225/155)

*3 Mins Rest Between AMRAPs. Scaled(Subtract 3 Reps From Each)

WOD Tips:

Today’s workout has the same time structure as last Tuesday’s workout, so you should have a good idea of how to attack this workout if you were here last week.  Instead of finishing with the bike though, it will be part of today’s buy-in.  While the reps will go down with each AMRAP, the weight on the deadlift will be increasing each time.  Our goal for today is to hit a consistent amount of deadlifts from round to round.  We should be able to make up for the increasing weight, by getting to the bar sooner each round.  For the 1st round, we’d like you to have at least 30 seconds for deadlifts, and for the amount of time to increase each round.   If you don’t feel like you will have at least 30 seconds for deadlifts, or don’t make it there at all the first round, decrease your reps by 3 on both movements.  For the deadlifts, we’re looking for the weight to start light and finish at a moderate weight.  That heaviest weight should still be something you can rep 12+ times when fresh. 

BEACHFIT WOD:

“Snatchtastic”
AMRAP 22
5 SA Ring Row / arm 
10 Alt. DB Muscle Snatch 
15 Hollow rocks (Sc: Hollow snaps)
20 Walking lunges 
100 meter Contralateral Carry (50m/side
You can use this day as a lower intensity workout to focus on proper movement and perfecting your technique on the DB snatch. 

Monday Workout of the Day 2.19.18

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Congratulations, Jen Eisenman, for completing your first FULL Marathon this week at the A1A Marathon in Ft. Lauderdale!

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CrossFit Week of Workouts are HERE

BeachFit Week of Workouts are HERE

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Monday 2.19.18

Strength/Skill Work:  Every 3 Minutes for 4 Rounds (12 Mins):

1 Set of Strict Chin Ups (about 40-50% of Max Set) S(Negatives/Banded Negatives)

5 Overhead Squats (From the Ground)

WOD:

“Over and Over”

For Time: 9-15-21:  (12 Min Cap)
Chest to Bar Pull-ups S(Pull Ups)
Burpees Over the Bar
Overhead Squats S(75/55) RX(95/65) RTG(115/80)

WOD Tips:

Today’s focus is working on overhead squats and pull ups.  For the overhead squats, you will have a chance to go heavy in the strength portion, and work for more volume in the met-con.  For the pull ups, we will be working strict chin ups (supinated grip) in the strength portion, and then going into kipping pull ups in the met-con.  The number of reps is up to you today, but we would recommend performing about 40-50% of a max set each time.  You should be able to keep the number of reps consistent for all 4 rounds without any drop off.  For the negatives, stick with 1-3 reps at a time, working on a consistent tempo.  The overhead squats will be coming from the ground in both the strength work and the WOD, so you will have the option to power snatch or squat snatch the weight each time.  More advanced athletes should aim to squat snatch the first rep each time.  In the WOD, choose a weight for the overhead squats that you could do 20+ unbroken reps with when fresh.  We’re looking for this workout to be done in 10 minutes or less today. 

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BEACHFIT WOD:
“Jump Start”
EMOM 24 
Min 1- 40 seconds of Row cals 
Min 2- 40 seconds of FLR on rings 
Min 3- 40 seconds of Jump rope (Adv: Double Unders)
Min 4- 40 seconds of Side plank rotations

CrossFit Week of WODs 2.19.18

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Monday 2.19.18

Strength/Skill Work:  Every 3 Minutes for 4 Rounds (12 Mins):

1 Set of Strict Chin Ups (about 40-50% of Max Set) S(Negatives/Banded Negatives)

5 Overhead Squats (From the Ground)

“Over and Over”
For Time: 9-15-21:  (12 Min Cap)

Chest to Bar Pull-ups S(Pull Ups)
Burpees Over the Bar
Overhead Squats S(75/55) RX(95/65) RTG(115/80)

WOD Tips:

-Today’s focus is working on overhead squats and pull ups.  For the overhead squats, you will have a chance to go heavy in the strength portion, and work for more volume in the met-con.  For the pull ups, we will be working strict chin ups (supinated grip) in the strength portion, and then going into kipping pull ups in the met-con.  The number of reps is up to you today, but we would recommend performing about 40-50% of a max set each time.  You should be able to keep the number of reps consistent for all 4 rounds without any drop off.  For the negatives, stick with 1-3 reps at a time, working on a consistent tempo.  The overhead squats will be coming from the ground in both the strength work and the WOD, so you will have the option to power snatch or squat snatch the weight each time.  More advanced athletes should aim to squat snatch the first rep each time.  In the WOD, choose a weight for the overhead squats that you could do 20+ unbroken reps with when fresh.  We’re looking for this workout to be done in 10 minutes or less today. 

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Tuesday 2.20.18

“Legoland”
AMRAP 3:
21/18 Cal Bike
21 Box Jump Overs S(20/16) RX(24/20)
Max Deadlifts in Remaining Time S(115/75) RX(155/105)

 AMRAP 3:
18/15 Cal Bike
18 Box Jump Overs 
Max Deadlifts in Remaining Time  S(135/95) RX(185/125)

AMRAP 3:
15/12 Cal Bike
15 Box Jump Overs 
Max Deadlifts in Remaining Time S(155/105) RX(205/145)

AMRAP 3:
12/9 Cal Bike
12 Box Jump Overs 
Max Deadlifts in Remaining Time S(175/115) RX(225/155)

*3 Mins Rest Between AMRAPs. Scaled(Subtract 3 Reps From Each)

WOD Tips:

Today’s workout has the same time structure as last Tuesday’s workout, so you should have a good idea of how to attack this workout if you were here last week.  Instead of finishing with the bike though, it will be part of today’s buy-in.  While the reps will go down with each AMRAP, the weight on the deadlift will be increasing each time.  Our goal for today is to hit a consistent amount of deadlifts from round to round.  We should be able to make up for the increasing weight, by getting to the bar sooner each round.  For the 1st round, we’d like you to have at least 30 seconds for deadlifts, and for the amount of time to increase each round.   If you don’t feel like you will have at least 30 seconds for deadlifts, or don’t make it there at all the first round, decrease your reps by 3 on both movements.  For the deadlifts, we’re looking for the weight to start light and finish at a moderate weight.  That heaviest weight should still be something you can rep 12+ times when fresh. 

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Wednesday 2.21.18

Strength/Skill Work:  Every 2:30 for 4 Rounds (10 Minutes):

4-6 Handstand Push Ups RTG(Deficit)  S(4-6 DB Push Press @ 20X1 Tempo)

10-20 Sec L-Sit Hang from Rig (Tuck Hang)

“Ball Four”

4 Rounds For Time:  (18 Min Cap)

400m Run S(400m)
20 Wall Balls S(14/10) RX(20/14)
10 Toes to Bar S(Knees to Chest)

WOD Tips:

Today’s an opportunity to touch on the handstand push ups one last time before the Open starts on Friday.  Aim to stay in the 4-6 rep range today, using an ab mat or a deficit to make each set challenging for you in that rep range.  If you are unable to do at least 4 good handstand push ups with up to one mat, opt for the DB Push press today.  The L-Sit is a difficult core movement that will superset well with the handstand push ups.  We are keeping the range for the hold on the shorter side today, so you can challenge yourself to get the legs higher and work towards the full “L” position. 

“Ball Four” is a moderate length conditioning piece building on some of the same movement patters as the strength/skill work.  We are looking for this workout to take about 15 minutes to complete, so keep this in mind when figuring out how to attack your runs.  If you can’t complete your runs in around 2 minutes each round, go for the 250s today.  The timing on the wall balls should be very similar to what you worked on with the kipping handstand push ups.  Use the drive from the legs and hips, and only use the arms to finish the throw.  The wall balls should be on the lighter side, with the goal of doing no more than 2 sets per round.  For the toes to bar, try to stay unbroken for as long as you can, since your arms and core will be able to recover on the runs.  Pace the first couple rounds out of the gate and try to push harder that final round.   

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Thursday 2.22.18

“Nirvana”

10 Min AMRAP:

100’ Walking Lunge
25 Butterfly Sit Ups
25/20 Cal Row

-Rest 2 Minutes-

10 Min AMRAP:

100m D-Ball Carry S(60/50) RX(80/60) RTG(100/80)
25 GHD Hip Extensions
25/20 Cal Ski Erg

WOD Tips:

The 1st Open workout for 2018 will be announced tonight at 8 PM on games.crossfit.com.  With over half of our CrossFitters participating in the Open, we want Thursday’s to serve as an active recovery day, that will leave us feeling good for tomorrow’s workout.  The ideal active recovery day is on the longer side, performed at a low to moderate intensity, and has a wide variety of movement patterns.  This will help us to sweat and flush the body, while making sure we don’t overuse any one body part or movement pattern, so we’re not too sore the next day.  Hit this workout at an intensity that you can sustain for all 20 minutes.  For the d-ball, we are allowing you to carry it any way today.  You can carry it in front, lower by your waist, or throw it on your shoulder.  Just make sure to keep your core engaged and stay in a safe position. 

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Friday 2.23.18

“Open WOD 18.1” –  Will be announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Friday Night Bar Fights (No 5 PM Class)

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Saturday 2.24.18

Strength/Skill Work:  Every 2 Minutes for 5 Rounds (10 Mins)  1.1.1 Squat Cleans (Rest 5-10 Seconds Between Singles)

“Clean Up Crew”

15 Min AMRAP: (In teams of 2)

5-10-15-20-25-30

Ring Dips S(Push Ups)

Squat Cleans S(95/65) RX(115/80) RTG(135/95)

10-20-30-40-50-60

Cal Row

WOD Tips:

Today’s focus is the squat clean, with the opportunity to go heavy in the strength work and build volume in the workout.  For the strength work, start around 50-60% of your max and try to build with each set.  Because we are doing these as singles and encouraging a short rest between reps, this should allow you to go pretty heavy for rounds 4 and 5.  This is also a great opportunity to dial in technique. 

“Clean Up Crew” is a partner format where you and another person will be sharing reps.  In the first round, you may just want to alternate movements since the reps are so low.  As the reps increase each round, start breaking up the reps into smaller sets.  On the cleans, singles will be a great approach for most teams.  You can face your partner and go rep for rep with them.  On the row, aim for 8-12 cals at a time.  This will keep the intensity high while also minimizing the transition time between partners.  For the dips/push ups, choose a standard that you could do at least 7+ unbroken reps of when fresh. 

BeachFit Week of WODs 2.19.18

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Monday 2.19.18
“Jump Start”
EMOM 24 
Min 1- 40 seconds of Row cals 
Min 2- 40 seconds of FLR on rings 
Min 3- 40 seconds of Jump rope (Adv: Double Unders)
Min 4- 40 seconds of Side plank rotations 
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Tuesday 2.20.18
“Snatchtastic”
AMRAP 22
5 SA Ring Row / arm 
10 Alt. DB Muscle Snatch 
15 Hollow rocks (Sc: Hollow snaps)
20 Walking lunges 
100 meter Contralateral Carry (50m/side
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Wednesday 2.21.18
“Flying V” (Compare to 10.12.17)
Every 3:00 for 21:00 complete the following:
200 meter RUN
12 Ball slams 
9 V ups (Sc: Alt. Toe touch)
(Sc reps: 9/6) 
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Thursday 2.22.18
“Laundry List”
3 sets of:
AMRAP 7
5 Burpees  
7 DB Muscle Clean
9 Jump squats 
11 cal BIKE 
13 Sit ups 
15 Plate jumps 
100 meter Run 
—Rest :45 between sets—
Today you want to keep this intensity lower and just move, breath, and sweat. Have fun with it! The BeachFit Open workout tomorrow will challenge you! The DB clean could very well come up in an open workout so this is a chance to work on that movement.
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Friday 2.23.18
BeachFit Open Workout
“BF Style 18.1”
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Saturday 2.24.18
“Flop Like A Fish”
 5 rounds 
1:00 on / :20 off

250/200 meter RUN
Weighted Step ups (Sandbag)
Plank / Flutter kicks
8 MB squats + 8 Alt. MB Tosses

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Sunday 2.25.18
“Crawling in the Dark” (Compare 11.4.17)
A. For time – In teams of 2
600 meter RUN (together)
40 SA RKBS / arm 
60′ of Bearcrawl (together)
400 meter D ball carry 
60′ of Bearcrawl (together)
40 Ring rows 
60′ of Bearcrawl (together)
200 meter sled push 
600 meter RUN (together)
Time cap: 28 min 
Athletes may partition work in any way EXCEPT FOR the runs and bearcrawl, these movements must be completed by BOTH partners each time.

Saturday Workout of the Day 2.17.18

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Looking forward to the first annual BeachFit Open! Are you ready?!

CrossFit WOD:

Saturday 2.17.18

Strength/Skill Work:  Front Squats (18 Min Cap)

Sets 1, 3, and 5: 5 Front Squats @ 75%
Sets 2, 4, and 6: 2 Front Squats @ 80-90%

WOD:
“Rope Burn”
AMRAP 14: (In teams of 2)

80/60 Cal Bike
40 Front Squats S(115/75) RX(135/95) RTG(155/110)
8/6 Rope Climbs

WOD Tips:

Today’s strength work has the same format as the back squats we did last week.  In this format, the sets of 5 serve as the baseline sets and the sets of 2 serve as the building sets.  Each set of 5 should be moderately heavy and the sets of 2 should be progressively tougher with each set.  Challenge yourself on the last 2 sets of 2 and see if you can get to 90% or more by the final set. 

-“Rope Burn” is a partner AMRAP where the work will be shared between you and another person.  You and your partner can break up the reps however you would like, but we would recommend sticking with shorter working sets, and transitioning more often.  This will allow you to keep the intensity up on the bike, where you get rewarded for that extra intensity you put into it.  Aim for 20-30 second intervals on the bike, sets of 5-10 on the front squats, and alternating reps on the rope climbs.  If you can get through 2 full rounds today, you’re flying. 

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BeachFit WOD:

“Eat Your Veggies”
For Time 
2 hundred meter RUN (Sc: 100)
4 Sit ups 
6 Mountain Climbers / side 
8 Cal Bike
10 Australian Ring rows 
12 DB push press 
14 KB Goblet squats 
16 Alternating V ups 
18 Burpees 
Time cap: 28 min 
Workout format is pyramid style like “12 Days of Christmas”.

Friday Workout of the Day 2.16.18

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High fives for making it through this week!

CrossFit WOD:

“CFPB Open Test”
AMRAP 20:

50 Wallballs S(14/10) RX(20/14)
50 Box Jumps S(20/16) RX(24/20)
40 Cal Row
40 Burpees 
30 Toes-to-Bar S(Knees to Chest)
30 Chest-to-Bar Pull Ups S(Pull Ups/Ring Rows)
20 Power Cleans S(95/65) RX(135/95)
20 Shoulder to Overhead
AMRAP Bar Muscle Ups in Remaining Time S(Burpee Pull Ups)

*Scaled (10 less reps for each movement)

WOD Tips:

This is our last Friday workout before the Open starts next week.  This will also build on last week’s Friday workout, which had a similar format, but was only 14 minutes long.  Knowing this is a 20 minute workout, you definitely need to break up your sets and pace well from the beginning.  A good goal for most athletes is to get to, or possibly finish, the shoulder to overhead movement.  Choose a weight on the barbell that you can do 10+ reps unbroken with when fresh.  A big sticking point for a lot of athletes is the toes to bar and chest to bar, because they are back-to-back.  Break up your sets early on these and be ready to scale if needed. 

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BeachFit WOD:

“The Winter X Games”
EMOM 18
Min 1- 40 seconds of Ski erg 
Min 2- 40 seconds of RKBS
Min 3- 40 seconds of Walking lunges (Adv: Add D ball on shoulder)

Thursday Workout of the Day 2.15.18

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Everyone’s favorite moment of the CrossFit Games 2017 Open – Haley Johnson’s first bar muscle up!

CrossFit WOD: 

Thursday 2.15.18

“Big Mac”

For Time: (25 Min Cap)

Buy In: 800m Run S(600m)

10 Rounds of:
9 Push Ups
12 Butterfly Sit Ups
15 Air Squats

Buy Out: 800m Run S(600m)

S(Perform 6/9/12 Reps of Each)

WOD Tips:

Today is a longer conditioning-focused workout.  The goal with today is to stay moving at a solid pace for about 20-25 minutes.  If push ups are a sticking point for you, consider scaling the reps or doing banded push ups today.  Each round should take under 90 seconds to complete, so we don’t want you to get stuck on any one movement for too long.  For the runs, hold back a little on the first run and see if you can push that final run to end the day. 

BeachFit WOD:

“Bounce House”
 Tabata :20/:10 x 6 sets/Station 

Bike cals
Ball slams
“12 Volts”
Plate jumps
Wall sit (with foam roller)

-Rest :30 between Tabatas-
Each movement will have its own station and athletes will rotate through the circuit. Complete 6 consecutive sets at one station before moving on to the next. On the BIKE the goal for the men is to keep the watts above 350 / women above 250. 

Wednesday Workout of the Day 2.14.18

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Tonight is the LAST NIGHT to sign up for Team CrossFit Palm Beach in the 2018 CrossFit Games Open – Don’t miss out on all of the fun and excitement.  Go to games.crossfit.com to register

CrossFit WOD:

Wednesday 2.14.18

Strength/Skill Work:  Every 90 Seconds for 5 Rounds: (15 Mins)
Set 1) 5 Strict Press @ 20X1   (From the Ground)
Set 2) 5 Ring Rows @ 20X1  RTG(Feet on Box/Weighted)

“Hangover”

3 Rounds For Time:  (9 Min Cap)
15 Hang Power Cleans S(95/65) RX(115/80)
15 Burpees Over the Bar

WOD Tips:
The strength/skill work is the focus for today, as we will be working on 2 upper body strength movements.  Strict movements are a great way to develop this strength, which translates to so many of the dynamic movements we do in CrossFit.  The strict press and strict ring row complement each other nicely since one is a pushing movement and the other is a pulling movement.  By using opposing muscle groups and alternating sets, we should be able to challenge ourselves pretty good on each movement.  Build with each set on the strict press as long as you are able to.  If you can get at least 5 ring rows with the tempo each round, try elevating the feet and/or adding weight. 

“Hangover” is a sprint workout to finish off the day.  We are looking for this workout to be completed in under 7 minutes today, which is about a minute per movement.  The hang cleans should be performed in 1-2 sets per round, and the burpees should be fast and unbroken.  Don’t try to pace this one today.  Go hard and see if you can hang on.  If you are on the fence in terms of weight today, go lighter, and move faster through this workout. 

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BeachFit WOD: 

“The Le Roux Ladder of Love” (Compare to 11.13.18)
AMRAP 6,5,4,3,2,1
3 Ring rows (Adv: Rope pulls)
6 No push up Burpees 
12 Air squats 
Rest 60/50/40/30/20 seconds between AMRAPs–
As you complete each AMRAP, subtract 1 minute from working time each set for a total of 6 sets. Also, subtract 10 seconds from rest time between every AMRAP.

Tuesday Workout of the Day 2.13.18

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Check out the newest blog post from Coach Tony & find out what Discipline Equals Freedom really means.

CrossFit WOD:

Tuesday 2.13.18

“Liberty Bell”
4 X 3 Min AMRAPs:
KB Swings S(44/35) RX(53/44) RTG(70/53)

KB Goblet Squats
KB Sumo Deadlift High Pulls
*Max Cal Bike in Remaining Time.  3 Mins Rest Between AMRAPs

RD 1: 21 Reps Each, RD 2: 18 Reps Each, RD 3: 15 Reps Each, RD 4: 12 Reps Each

Core WOD:

3 Rounds:
21 GHD Sit Ups to Parallel
15 MB Russian Twists (per side)
9 MB Side Plank Up-Downs (per side)

WOD Tips:

-“Liberty Bell” is an interval workout rotating through 3 minutes of work, and 3 minutes of rest.  Seeing that it’s a shorter working interval, and that we get to rest the same amount that we are working, we want to attack this workout at a hard pace.  The goal with this workout is to do each set of swings, squats, and high pulls unbroken, and to get to the bike every round.  In the early rounds, the reps will be higher, and just to make it to the bike will be a good goal to shoot for.  In the later rounds as the KB reps decrease, we want to increase the intensity on the bike and see if we can rack up more cals each round.  Choose a weight on the KB that you think you can do all sets unbroken for all 3 rounds, but is challenging to do so. 

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BeachFit WOD:

Tuesday 2.13.18
“The ABominable Swoleman”
3 sets of:
AMRAP 7
10 Rotational MB throws / side 
10 Hanging Knees to chest (cross body)
12-15 Weighted Glute bridges 
30 seconds of Side plank / side 
100 meter Famer’s Carry
—Rest :30 betweens AMRAPS—
The Knees to chest should be performed slowly, reaching the knee across the body towards the opposite side of the body. Glute bridge can be weighted with a sandbag or Dball. Challenge yourself on the weight for the Farmer’s Carry, ideal weight is 1/3 of your body weight / hand.