Blog Search

Friday 4.27.18 Workout of the Day

By: 0

Friday 4.27.18

Strength/Skill Work:

Every 3 Minutes for 5 Rounds:
5 DB Floor Press from Glute Bridge @ 30X1
70’ Heavy D-Ball Carry

“Lady and the Tramp”
14 Min AMRAP:
(In teams of 2 – alternating full rounds)

12/9 Cal Row
6/3 Strict Ring Dips F(4/2 Strict Box Dips)

WOD Tips:
Today’s focus is on building upper body pushing strength via the floor press and the strict dips. We will also have a good amount of core work and posterior work with the glute bridge in the floor press and the d-ball carry. Go heavy today on the d-ball since it is only a 70’ carry at a time.
“Lady and the Tramp” is a partner interval workout that will combine rowing and dips. The dips are meant to be done for quality today, so don’t rush these. Choose a number of reps that you can perform full range of motion, and preferable unbroken. You will have about a minute rest between rounds, so that should allow you to recover enough to keep the intensity high on the row and the quality high on the dips. If you are no longer able to do your dips unbroken, consider scaling the number of reps or switching to the box dips.

— 

BeachFit Workout of the Day

Friday 4.27.18

“Kiss The Baby”

Every 3:00 for 21:00

200 meter RUN

12 Air squats (Adv: 15 reps)

6 Burpees (Adv: 9 reps)

Coaches Notes: As simple as it gets but definitely not easy. If the 2:30 clock catches up with you, consider scaling the reps for one or both of the movements. 

Thursday 4.26.18 Workout of the Day

By: 0

Thursday 4.26.18
“Record Player”
Every 4 Minutes for 5 Rounds:
10 Med Ball Cleans F(20/14) P(30/20)
20 Russian KB Swings F(44/26) P(53/35)
40 Double Unders F(40 Singles) S(60 Dubs)
90’ Plate Push

WOD Tips:
Today’s focus is to work on pacing and consistency from round to round. We will be performing a new round every 4 minutes, which will allow you to benchmark your times for each round. The weights should be light today, and we want most of these movements to be unbroken. Ideally you will be working for about 3 minutes per round, and getting about 1 minute of rest before the next round. Choose a weight for the swings that is very light today, something you believe you can do unbroken for all 5 rounds. If the double unders will take you more than a couple sets to complete, alter the number of dubs or switch to singles today.

— 

Thursday 4.26.18

“Watts up 2.0”

EMOM 18

Min 1- 40 sec. of BIKE watts (m275+/f175+)

Min 2- 40 sec. of DB Front Rack Walking Lunges 

Min 3- 40 sec. of SA KB Bent Over Rows (20X0;Alt. Full rounds)

Coaches Notes: This is the second version of the infamous “Watts up”. If you haven’t noticed lately, Thursday’s theme in this phase is for sequels to original workouts we’ve done in the past. Keep the weight manageable on the lunges – you may do only body weight lunges here. 

Wednesday 4.25.18 Workout of the Day

By: 0

Get ready dodgeballers – May 5th is coming up quickly.

Wednesday 4.25.18
Strength/Skill Work: Every 3 Minutes for 5 Rounds:
4 Back Squats @ 3131 Tempo
4 DB Plank Row on Parallettes @ 3131 Tempo

“Animal Farm”
2 Rounds For Time: (14 Min Cap)
40 Butterfly Sit Ups S(GHD Sit Ups to Parallel)
30 Walking Lunges (15/Leg)
20/15 Cal Ski
100m Farmer’s Carry F(44/26) P(53/35) S(62/44)

WOD Tips:
After a long aerobic day yesterday, today’s focus is the strength/skill work. We will be pairing up 2 challenging movements with the tempo back squats and the db plank row. Place your focus here today and challenge yourself on these 2 movements. You will notice that both of these movements contain a 3 second tempo on the way down and the way up. Make sure to keep the tempo consistent on both parts of this movement.
“Animal Farm” will serve as a short finisher to the day. We are looking for this workout to take about 10 minutes to complete and you should be moving for all 10 minutes. It is only 2 rounds so try to push the intensity on the ski erg and see if you can go unbroken on the farmer’s carry.

BeachFit Workout of the Day

Wednesday 4.25.18

“Royal Rumble”

AMRAP 20

12 Sumo KB Deadlift (30X1)

12 Alt. DB Strict Press 

12 Plate Deadbugs (ASAP)

12 Ball slams 

30’ Sled push 

+

Core Wod 

Tuesday 4.24.18 Workout of the Day

By: 0

This was April of 2015. Your very own local celeb, CrossFit.com spokesmodel himself, Mr. Buddy Frezza.

Tuesday 4.24.18

“CFPB Triathlon”

For Time:

1.5 Mile Run F(1 Mile)

2K Row F(1500m)

3 Mile Bike F(2 Mile Bike)

WOD Tips:

-Today’s workout is one that we will plan to benchmark a couple times each year.  It is a great aerobic test of the 3 most common monostructural movements we see at CrossFit Palm Beach, the run, row, and bike.  Because this is a benchmark workout, we want you to push yourself today.  That doesn’t mean going all out from the beginning, since this will be a 30+ minute workout for most.  It means smart pacing early in this workout and pushing past your comfort zone in the 2nd and 3rd sections.  There is no set cap today, but aim to get this done in less than 40 minutes.  If you don’t believe this time domain is feasible for you, then go for the fitness option today. 

BeachFit Workout of the Day

Tuesday 4.24.18

“Breath of Fresh Air”

5 rounds 

1:00 on / :20 off

Run 250/200 meters 

BIKE erg for max meters 

Jump rope 

Butterfly Sit ups 

Coaches Notes: Today is a complete 180 from yesterday. The goal is to maintain a sustainable working pace on all movements and hold on for the long haul. This will be just as mental as it is physical, stay tough!

Monday 4.23.18 Workout of the Day

By: 0

The Masters Qualifiers for the The CrossFit Games are under way! Buddy(70) and Gina(55) getting after their WODs today. Good luck to JMac & Jack too!

Posted by CrossFit Palm Beach on Friday, April 20, 2018

——————

CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

—————–

Monday 4.23.18

Strength/Skill Work: Every 90 Seconds for 8 Rounds:

3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

“Lethal Weapon”

4 X 2 Min AMRAPs

5 Deadlifts F(95/65) P(135/95) S(155/105)

4 Hang Power Cleans

3 Push Jerks

*2 Mins Rest Between AMRAPs

WOD Tips:

-Today’s focus is the hinging movement pattern, with the pairing of the deadlift and the hang power clean.  The complex will be the same for both the strength work and the WOD.  The strength work should allow you to go pretty heavy today, while keeping the complex unbroken.  Focus on moving as well as you can for each of these barbell movements, with solid footwork for both the clean and the jerk. 

-“Lethal Weapon” is a take on the Hero WOD “DT”.  The low rep scheme combined with the interval format should provide you an extra incentive to hang on to the bar.  See if you can do each round of the 5,4,3 unbroken, and only try to rest between rounds.  If you need a break in the later rounds, aim to take one short rest after the 4th deadlift of each round.  You can do your last deadlift into your first hang power clean and minimize your rest/transition time.  When choosing your weight, it should be significantly less than the heavy complex you did in the strength section.  Aim to go at least 20% lighter for the workout than the strength.   

BeachFit Workout of the Day

Monday 4.23.14

 “Upchuck”

3 Rounds For Time

20/15 cal ROW

20 Step ups (Adv: Weighted)

20 Alt. V ups (Adv: Weighted)

100 meter Dball Carry

Time cap: 17 min

+

Core Wod

Coaches Notes: Explanation Notes: Sticking with the same Monday theme during this current phase of short, intense workouts with a task priority. The tight time cap means athletes will need to push from the very start to finish all 3 rounds.

CrossFit Week of Workouts 4.23.18

By: 0

Posted by CrossFit Palm Beach on Wednesday, April 18, 2018

Congratulations to Coach Whitney for earning her spot at the CrossFit Games Atlantic Regionals!!! 

Monday 4.23.18

Strength/Skill Work: Every 90 Seconds for 8 Rounds:

3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

“Lethal Weapon”

4 X 2 Min AMRAPs

5 Deadlifts F(95/65) P(135/95) S(155/105)

4 Hang Power Cleans

3 Push Jerks

*2 Mins Rest Between AMRAPs

WOD Tips:

-Today’s focus is the hinging movement pattern, with the pairing of the deadlift and the hang power clean.  The complex will be the same for both the strength work and the WOD.  The strength work should allow you to go pretty heavy today, while keeping the complex unbroken.  Focus on moving as well as you can for each of these barbell movements, with solid footwork for both the clean and the jerk. 

-“Lethal Weapon” is a take on the Hero WOD “DT”.  The low rep scheme combined with the interval format should provide you an extra incentive to hang on to the bar.  See if you can do each round of the 5,4,3 unbroken, and only try to rest between rounds.  If you need a break in the later rounds, aim to take one short rest after the 4th deadlift of each round.  You can do your last deadlift into your first hang power clean and minimize your rest/transition time.  When choosing your weight, it should be significantly less than the heavy complex you did in the strength section.  Aim to go at least 20% lighter for the workout than the strength.   

Tuesday 4.24.18

“CFPB Triathlon”

For Time:

1.5 Mile Run F(1 Mile)

2K Row F(1500m)

3 Mile Bike F(2 Mile Bike)

WOD Tips:

-Today’s workout is one that we will plan to benchmark a couple times each year.  It is a great aerobic test of the 3 most common monostructural movements we see at CrossFit Palm Beach, the run, row, and bike.  Because this is a benchmark workout, we want you to push yourself today.  That doesn’t mean going all out from the beginning, since this will be a 30+ minute workout for most.  It means smart pacing early in this workout and pushing past your comfort zone in the 2nd and 3rd sections.  There is no set cap today, but aim to get this done in less than 40 minutes.  If you don’t believe this time domain is feasible for you, then go for the fitness option today. 

Wednesday 4.25.18

Strength/Skill Work:  Every 3 Minutes for 5 Rounds:

4 Back Squats @ 3131 Tempo

4 DB Plank Row on Parallettes @ 3131 Tempo

“Animal Farm”

2 Rounds For Time:  (14 Min Cap)

40 Butterfly Sit Ups S(GHD Sit Ups to Parallel)

30 Walking Lunges (15/Leg)

20/15 Cal Ski

100m Farmer’s Carry F(44/26) P(53/35) S(62/44)

WOD Tips:

-After a long aerobic day yesterday, today’s focus is the strength/skill work.  We will be pairing up 2 challenging movements with the tempo back squats and the db plank row.  Place your focus here today and challenge yourself on these 2 movements.  You will notice that both of these movements contain a 3 second tempo on the way down and the way up.  Make sure to keep the tempo consistent on both parts of this movement. 

-“Animal Farm” will serve as a short finisher to the day.  We are looking for this workout to take about 10 minutes to complete and you should be moving for all 10 minutes.  It is only 2 rounds so try to push the intensity on the ski erg and see if you can go unbroken on the farmer’s carry. 

Thursday 4.26.18

“Record Player”

Every 4 Minutes for 5 Rounds:

10 Med Ball Cleans F(20/14) P(30/20)

20 Russian KB Swings F(44/26) P(53/35)

40 Double Unders F(40 Singles) S(60 Dubs)

90’ Plate Push

WOD Tips:

-Today’s focus is to work on pacing and consistency from round to round.  We will be performing a new round every 4 minutes, which will allow you to benchmark your times for each round.  The weights should be light today, and we want most of these movements to be unbroken.  Ideally you will be working for about 3 minutes per round, and getting about 1 minute of rest before the next round.  Choose a weight for the swings that is very light today, something you believe you can do unbroken for all 5 rounds.  If the double unders will take you more than a couple sets to complete, alter the number of dubs or switch to singles today. 

Friday 4.27.18

Strength/Skill Work: Every 3 Minutes for 5 Rounds:

5 DB Floor Press from Glute Bridge @ 30X1

70’ Heavy D-Ball Carry

“Lady and the Tramp”

14 Min AMRAP: (In teams of 2 – alternating full rounds)

12/9 Cal Row

6/3 Strict Ring Dips F(4/2 Strict Box Dips)

WOD Tips:

-Today’s focus is on building upper body pushing strength via the floor press and the strict dips.  We will also have a good amount of core work and posterior work with the glute bridge in the floor press and the d-ball carry.  Go heavy today on the d-ball since it is only a 70’ carry at a time. 

–“Lady and the Tramp” is a partner interval workout that will combine rowing and dips.  The dips are meant to be done for quality today, so don’t rush these.  Choose a number of reps that you can perform full range of motion, and preferable unbroken.  You will have about a minute rest between rounds, so that should allow you to recover enough to keep the intensity high on the row and the quality high on the dips.  If you are no longer able to do your dips unbroken, consider scaling the number of reps or switching to the box dips. 

Saturday 4.28.18

“Trail Mix”

20 Min AMRAP:

200m Run

6/4 Mixed Grip Strict Pull Ups F(2 Mixed Grip Negatives)

8 Alternating DB Snatch F(35/25) P/S(50/35)

12 Box Jumps F(Step Ups) P/S(24/20)

WOD Tips:

-Today is a longer aerobic workout that is continuing to build on a lot of the strict pulling work we have done over the last few weeks.  We want you moving for all 20 minutes of this workout, so choose a number of reps for the pull ups that you can do consistently each round.  If the strict pull ups are not happening for you today, we will switch to negatives, which are a great way to develop pull up strength for the full movement.

BeachFit Week of Workouts 4.23.18

By: 0

Congratulations to Coach Zach for earning his spot at the CrossFit Games Atlantic Regionals!!

Monday 4.23.14

 “Upchuck”

3 Rounds For Time 

20/15 cal ROW

20 Step ups (Adv: Weighted)

20 Alt. V ups (Adv: Weighted)

100 meter Dball Carry 

Time cap: 17 min 

+

Core Wod 

Coaches Notes: Explanation Notes: Sticking with the same Monday theme during this current phase of short, intense workouts with a task priority. The tight time cap means athletes will need to push from the very start to finish all 3 rounds. 

Tuesday 4.24.18

“Breath of Fresh Air”

5 rounds 

1:00 on / :20 off

Run 250/200 meters 

BIKE erg for max meters 

Jump rope 

Butterfly Sit ups 

Coaches Notes: Today is a complete 180 from yesterday. The goal is to maintain a sustainable working pace on all movements and hold on for the long haul. This will be just as mental as it is physical, stay tough!

Wednesday 4.25.18

“Royal Rumble”

AMRAP 20

12 Sumo KB Deadlift (30X1)

12 Alt. DB Strict Press 

12 Plate Deadbugs (ASAP)

12 Ball slams 

30’ Sled push 

+

Core Wod 

Coaches Notes: After 2 Days of intensity to start the week, today is meant to be more focused on movement quality and activation. No need to push it, the movements themselves will take care of that for you. 

Thursday 4.26.18

“Watts up 2.0”

EMOM 18

Min 1- 40 sec. of BIKE watts (m275+/f175+)

Min 2- 40 sec. of DB Front Rack Walking Lunges 

Min 3- 40 sec. of SA KB Bent Over Rows (20X0;Alt. Full rounds)

Coaches Notes: This is the second version of the infamous “Watts up”. If you haven’t noticed lately, Thursday’s theme in this phase is for sequels to original workouts we’ve done in the past. Keep the weight manageable on the lunges; more athletes may need to scale to bodyweight then you think. 

Friday 4.27.18

“Kiss The Baby”

Every 3:00 for 21:00

200 meter RUN

12 Air squats (Adv: 15 reps)

6 Burpees (Adv: 9 reps)

Coaches Notes: As simple as it gets – but definitely not easy. If the 2:30 clock catches up with you, consider scaling the reps for one or both of the movements. 

Saturday 4.28.18

“Choose Your Destiny”

For Time 

Complete in ANY order:

800 meter RUN

50/40 cal ROW

50/40 cal BIKE erg

40/30 cal SKI

Farmer’s Carry 200 meters 

Empty Sled Push 100 meters 

Time cap: 24 minutes 

Coaches Notes: You can pick where they want to start and choose any order to complete the 6 tasks. 

Sunday 4.29.18

“Cards Against BeachFit”

AMRAP 22 (Teams of 3)

Hearts: Goblet Squats

Clubs: Bicep Curls

Diamonds: Mountain Climbers (2=1)

Spades: Box jump / Step up

Joker: Team Run 250 meters

Coaches Notes: Old school Crossfit format for today’s workout, the “hopper” method never disappoints!

Saturday 4.21.18 Workout of the Day

By: 0

Hero WOD Havana in memory of Italian Army C.le Magg. Sc. Roberto “Havana” Marchini

Saturday 4.21.18

Hero WOD “Havana”

25 Min AMRAP: (In teams of 2)

150 Double Unders F(300 Singles)
50 Push Ups F(30 Push Ups)
15 Power Cleans F(115/75) P(155/105) Sp(185/125)

WOD Tips:

Today’s workout is a Hero WOD in honor of Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, who died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.  While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

“Havana” will be performed in teams of 2, with one athlete working at any given time.  It’s a longer time domain, so start with small sets from the beginning.  The power cleans should be heavy today, and will most likely be a weight that you will just want to do singles throughout.  For the push ups, avoid going to failure too early.  Athletes shouldn’t feel obligated to do the same number of reps as their partner, so pick a number of reps that you can perform well for each set, and don’t worry about how many your partner is doing.  If 50 will become a big sticking point for you and your partner, consider lowering this to 30 reps per round or going to a banded push up.  We would rather you keep the full range of motion for less reps, than to go for the full 50 and let your technique get sloppy. 

— 

BeachFit Workout of the Day— 

Saturday 4.21.18

“Gold Medal”
AMRAP 20 – Teams of 2

25 cal SKI
40 cal ROW
55 cal BIKE
200 meter Sled push 

Coaches Notes: All movements will be shared reps between partners. While one partner is working the other is resting, so each turn should be treated as a sprint! 

Friday 4.20.18 Workout of the Day

By: 0

Nicolina jumping into today’s WOD!


Friday 4.20.18

Strength/Skill Work:

Overhead Squats
Mixed Grip Inverted Rows

“Nickelback”

10 Min AMRAP:

5-10-15-20-25
Overhead Squats F(Back Squats 95/65) P(95/65)
Box Jumps F(20/16) P(24/20)
*200m Run After Every Round

WOD Tips:

Overhead squats are the big focus for today, as we will be hitting them in both the strength work and the WOD.  The overhead squat is such a great movement for building full body mobility and coordination, and today’s tempo will really help us to master this movement.  Only increase the weight if you can keep the tempo.

We will be supersetting the overhead squats with the mixed grip inverted rows.  This is a great way to develop the upper body for movements like pull ups, chest to bar, muscle ups, etc.  Similar to the bent over rows from last week, the horizontal nature of these rows will help us to engage and develop the lats. 

“Nickelback” is a shorter AMRAP  to finish off the day.  The overhead squats should now be significantly lighter than you used in the strength work.  Choose a weight that you could do 20+ reps of when fresh.  While we want our “fitness” athletes doing overhead squats in the strength work, we want to minimize the amount of overhead work on the day, so they will switch to back squats for the WOD.  

BeachFit Workout of the Day

Friday 4.20.18

“Robby’s Ladder”
AMRAP 20

60 Jump rope Singles 
30 sec. of Side plank / side 
14 Alt. Bent over DB rows 
14 RKBS 
7 D ball Contralateral Rev. Lunge / side 

Death of RX. Introducing fitness, performance, and sport.

Thursday 4.19.18 Workout of the Day

By: 0

Thursday 4.19.18

“The Big Three”

10 Min AMRAP:

250m Row
30 Sec Tuck Hang
60’ Sled Push F(90/45) P(135/90)

10 Min AMRAP:

250m Ski
30 Sec D-Ball Hold F(80/60) P(100/80)
60’ Bear Crawl

10 Min AMRAP:

.3 Mile Bike
15 GHD Hip Extensions
30 Alt. Plank Shoulder Taps

*2 Mins Rest Between AMRAPs

WOD Tips:

Building on last week’s volume, today will be our longest workout of the week.  The goal with this workout is to move for quality and be consistent for all 30 minutes.  The focus of today is cardio and core.  Try to stay consistent with your paces on the row, ski, and bike.  The other movements should allow you to stay unbroken, so you should be moving for almost the entire workout.  Choose a weight for the d-ball that is challenging today.  It is only a 30 second hold, so it should be tough each round. 

Notice that RX and scaled have disappeared? Read about it on our blog HERE.

BeachFit Workout of the Day

Thursday 4.19.18

“Ghost Pepper 2.0”
5 rounds

300/250 meter ROW
21 Sit ups (Sc: 15 reps)
15 DB Front squats 

Time cap: 21 min 

Coaches Notes: This is the second edition of a workout we did a while back. Try to push the pace on the Row today and get after it!