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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. 

CrossFit Week of WODs 2.12.18

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Monday 2.12.18

Strength/Skill Work:  Every 90 Seconds for 6 Rounds: Power Snatch 1.1.1 (Rest 10-15 Seconds Between Singles)

 “Water Power”
AMRAP 15:

90 Double Unders S(45 Dubs/90 Double Taps)
30/24 Calorie Row
10 Power Snatches S(95/65) RX(115/80) RTG(135/95)

WOD Tips:

Today’s strength work is an opportunity to build to a heavy 3 rep set on the power snatch.  Each set of 3 will be performed as 3 singles with about 10-15 seconds rest between singles.  This is a great way to go heavy while still dialing in technique.  The rest between reps is just enough time to reset and refocus to perform each rep as perfectly as possible.  Start on the light to moderate side and try to build with each round.

“Water Power” is a moderate length triplet, combining two cardio movements with a complex barbell movement in the snatch.  Break up the dubs and pace the row from the beginning on this one, as 15 minutes can feel a lot longer than it sounds.  The approach on the power snatches should feel similar to the strength work, but with less rest between reps.  Choose a weight for the power snatches that you could do the first round unbroken with if you chose.  During the workout, stick with sets of 3-5 reps at a time or opt for singles to keep you moving at a steady pace for all 15 minutes.

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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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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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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.

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Friday 2.16.18

“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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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%

“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.

Monday Workout of the Day 2.12.18

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Don’t forget!!!! The deadline for the $75 “LUNCHFIT” special for new members is 2.28 – Sign up now!

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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CrossFit WOD:

Monday 2.12.18
Strength/Skill Work:
Every 90 Seconds for 6 Rounds: Power Snatch 1.1.1 (Rest 10-15 Seconds Between Singles)

 “Water Power”
AMRAP 15:

90 Double Unders S(45 Dubs/90 Double Taps)
30/24 Calorie Row
10 Power Snatches S(95/65) RX(115/80) RTG(135/95)

WOD Tips:
Today’s strength work is an opportunity to build to a heavy 3 rep set on the power snatch.  Each set of 3 will be performed as 3 singles with about 10-15 seconds rest between singles.  This is a great way to go heavy while still dialing in technique.  The rest between reps is just enough time to reset and refocus to perform each rep as perfectly as possible.  Start on the light to moderate side and try to build with each round.

“Water Power” is a moderate length triplet, combining two cardio movements with a complex barbell movement in the snatch.  Break up the dubs and pace the row from the beginning on this one, as 15 minutes can feel a lot longer than it sounds.  The approach on the power snatches should feel similar to the strength work, but with less rest between reps.  Choose a weight for the power snatches that you could do the first round unbroken with if you chose.  During the workout, stick with sets of 3-5 reps at a time or opt for singles to keep you moving at a steady pace for all 15 minutes. 

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BeachFit WOD:

Monday 2.12.18
“The Blob”
5 rounds 
1:00 on / :20 off

Run 250/200 meters
8 Sumo KBDL + 4 Broadjumps
Alt. Strict DB press
Sit ups 

Last week you got some exposure to a 300 meter run interval, now going back to the 250 meter run try to keep this as close to a sprint as possible.

BeachFit Week of WODs 2.12.18

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Monday 2.12.18
“The Blob”
5 rounds 
1:00 on / :20 off

Run 250/200 meters
8 Sumo KBDL + 4 Broadjumps
Alt. Strict DB press
Sit ups 

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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—
 
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Wednesday 2.14.18
“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–
 
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Thursday 2.15.18
“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-

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Friday 2.16.18
“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)
 
 
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Saturday 2.17.18
“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 
 
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Sunday 2.18.18
“Battle Wounds” 
4 Sets
1:00 Row
1:00 RKBS
1:00 Plate Pushes
1:00 SA Farmers Carry
1:00 MB Russian Twists 
-rest :20 seconds between movements-

Saturday 2.10.18 Workout of the Day

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CrossFit WOD:

“Thor’s Hammer”

For Time: (In teams of 2 – 26 Min Cap)

90 DB Alternating Snatch S(35/25) RX(45/30) RTG(50/35)
800m Run Together
70 DB Deadlifts
600m Run Together
50 DB Thrusters
400m Run Together
30 DB Renegade Rows (Push Up, Row, Row = 1 Rep)
200m Run Together   scale(Subtract 200m from each run, 100m on the last run)

WOD Tips:

-Today is a fun partner workout to finish up the week.  This workout will incorporate some of our favorite dumbbell movements, where the movements should get more challenging, as the reps decrease each time.  Every dumbbell movement will be alternated with a run, and all the runs will be performed together.  If running is tougher for you, you can subtract 200m from each run, and 100m from the final run.  Whoever is back first from the run, can start on the next dumbbell movement.  When choosing a weight for the dumbbells, we are roughly looking for you to be able to perform 20+ unbroken reps on the snatch, 15+ UB reps on the deadlift, 10+ UB reps on the thrusters, and 5+ UB reps on the renegade rows, when fresh.  You will be sharing the reps as needed with your partner with one person resting.  Stick with small sets and quick transitions.  As you get towards the end of this workout, pick up your pace on the runs and finish strong. 

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BeachFit WOD:

“The BeachFit Spartan”

4 Rounds For Time – O’ Course Style 

200 meter SB Run
40’ of Walking lunges 
40’ of Broadjumps 
20 Double DB Deadlift 
15 Wall balls 
10 Ring Rows (20X0)
10 “12 Volts”
Time cap: 22 minutes 

Friday 2.9.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8 Min EMOM:

Min 1) 1.1.1 Power Cleans (Start at 50-60% and Build)

Min 2) 1 Set Strict Ring Dips (about 50% of a Max Set)  S(1 Ring Dip Negative + 10-20 Sec Bottom Hold or 1 Negative Push Up + 10-20 Sec Bottom Hold)

 “CrossFit Games Open 14.4”

14 Min AMRAP:

60 Calorie Row S(45 Cals)

50 Toes to Bar S(Knees to Chest)

40 Wall Balls S(14/10) RX(20/14)

30 Power Cleans S(95/65) RX(135/95)

20 Ring Muscle Ups S(Burpees Pull Ups)

 WOD Tips:

-Today’s focus is retesting one of the CrossFit Games Open workouts from 2014, “14.4”.   This is a fan-favorite from the past because of the nice mix of movements and the chipper style, where the reps decrease as you get further into this workout.   While many of the top athletes worldwide finished this workout and made it back to the row, a great goal for most of our athletes is to finish the power cleans or get close to it.  Be smart on the row and toes to bar today.  You can easily come out too hot and fall apart for the rest of this workout.  Conserve your energy on the first 30 cals of the row so you can settle into a sustainable pace.  For the toes to bar, aim for small and consistent sets from the beginning, and stick with this as long as you can.  3-5 reps at a time is a great approach for most athletes.  If you have to resort to singles or lose your rhythm early, consider scaling the number of toes to bar reps or switching to knees to chest.

-To help prep for this workout, and also get some strength work in, we will be starting the day with some power clean singles and strict ring dips. You will most likely be performing the power cleans as singles in the WOD, so this is a chance to practice them at a heavier weight, and get the nervous system geared up for the workout.  For the dips, we’re looking to accumulate some good volume today, but not fatigue you to the point where it would noticeably affect the workout.  Keep your sets manageable and aim for quality over quantity on these. 

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BeachFit WOD:

“I’m Lovin’ It”
 EMOM 18
Min 1- 9/6 cal BIKE (Adv: 11/8)
Min 2- 40 seconds of Burpees (Goals – Adv: 12+ Intermediate: 8+)
Min 3- 40 seconds of Alt. DB Muscle Snatch 
Take your time at the DB station and use it as a  chance to learn a new skill. Try to push yourself on the bike and burpees to hit the target reps.

Thursday 2.8.18 Workout of the Day

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CrossFit WOD:

“Lung Butter”
20 Min AMRAP: (In teams of 3)
5 X 25’ Shuttle Sprints
15 Russian KB Swings S(53/44) RX(70/53)
5 X 25’ Shuttle Sprints
7/5 Cal Bike
*Alternating full rounds. Next teammate will start once teammate 1 BEGINS their bike.

Core WOD:
2 Rounds (Not For Time)
60 Sec Sorenson Hold Adv(Weighted)
10 SL Glute Bridges on Wall (Per Side)
30 Hollow Rocks S(Hollow/Tuck Hold)
10 Side Plank Rotations (Per Side, SLOW)


WOD Tips:
-Today is a fun team workout where one person will be completing a full round on their own each time. Each round of this workout should be a hard effort, since you will have rest built in when your teammates go. Go hard on the shuttle sprints and aim to do the Russian KB Swings unbroken every round. Once you finish the 2nd
set of shuttle sprints, you will be tagging your teammate to start the next round. While they start their round, you will finish your bike cals. The bike can be a slower pace compared to the rest of the workout, but make sure you finish your calories before your next teammate gets to the bike. Each round should take about 90 seconds to complete, and you will have about 45-60 seconds to rest before your next set. Keep this work to rest ratio in mind, when deciding how hard to attack this
workout.

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BeachFit WOD:

“The Exterminator”
AMRAP 22
10 meter Sled push 
10 Cockroach crunches (Sc: 30 Bicycle crunches; Adv: add weight)
20 seconds of Crab/Bridge Hold 
20 seconds of D ball Squat Hold 
30 Plate jump

Wednesday 2.7.18 Workout of the Day

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CrossFit WOD:

“Slap Happy”
5 Min AMRAP:
12 Front Squats S(75/55) RX(95/65) RTG(115/80)
4 Burpee Box Jump Overs S(20/16) RX/RTG(24/20)
rest 5 Minutes

5 Min AMRAP:
8 Front Squats S(95/65) RX(115/80) RTG(135/95)
4 Burpee Box Jump Overs
rest 5 Minutes

5 Min AMRAP:
4 Front Squats S(115/75) RX(135/95) RTG(155/110)
4 Burpee Box Jump Overs

*Every round will start with a 100 double under buy-in S(50 Dubs/100 Double Taps)


WOD Tips:
-Today is a challenging interval workout performed in 5 minutes of work and 5 minutes of rest. Each interval will start with a 100 double under buy-in. The buy-in should take less than 90 seconds to complete, and cap yourself at 2 minutes if you’re struggling with double unders today. In the remaining time, you will be working on the front squats and burpee box jumps to get as many rounds as possible. The front squat weight will increase every AMRAP as the reps decrease. This should be a weight that you can keep unbroken for all sets of all 3 AMRAPs. If you’re on the fence between weights, you will likely get a better workout today by going with a lighter weight, staying unbroken, and minimizing the rest between sets.

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BeachFit WOD:

“Shoots and Giggles”
2 sets of:
AMRAP 10
12 Hanging Knee raises 
10 DB Front squats 
8 Ball slams 
6 Shoot Throughs (remove the dip)
—Rest 2:00
The goal is to match or beat your score from the first AMRAP. 

Tuesday 2.6.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

3 Rounds of: (12 Min Cap)
6-8 DB Bent Over Rows
3-4 Dragon Flags (SLOW)


“Turkey Jerky”
4 Rounds For Time: (18 Min Cap)
400m Run S(250m)
15 Chest to Bar S(9 C2B/15 PU)
7 DB Clean and Jerks S(35/25) RX(45/30) RTG(50/35)


WOD Tips:
-Today’s focus is on building upper body pulling strength with the db bent over rows and the pull ups in the WOD. For the strength work, spend the first 3-4 minutes
warming up and then go into your working sets. All 3 working sets on the rows should be pretty heavy. Start with a heavy set for 8 reps and increase the weight each
set as long as you can still get 6 reps. Make sure to keep this movement strict while maintaining a flat back.
-“Turkey Jerky” is a 4 round triplet that we would like to see done in around 15 minutes or less. For the runs, we want each 400 to take around 2 minutes or less to
complete today. That gives you about a minute each on the pull ups and the clean and jerks, which should be plenty of time. If you start to take more than a minute
each time on the pull ups, scale to less chest to bar reps or to pull ups/ring rows. For the clean and jerks, choose a weight that you believe you can do unbroken for
the entire workout. Pace the first couple rounds, hold strong through that 3 rd round, and then see if you can speed up on that 4th and final round.

BeachFit WOD:

“Neature Walk”
4 Rounds 
1:20 on / :20 off
  1. Run 300 meters (Adv: 400 m)
  2. Bear crawl max distance 
  3. Ski erg max cals 
  4. 8 Ring Rows + 8 Sit ups