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Friday 12.1.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

1 Power Snatch Every 30 Seconds for 10 Minutes (20 Reps) @ 65-75% of 1 Rep Max


“Face the Truth”
10 Min AMRAP: (In teams of 2 – alternating full rounds)
10 Power Snatches S(45/35) RX(75/55)
10 Bar Facing Burpees S(7 Burpees)
*Increase Weight After Every Round (+10/+5)


WOD Tips:
-Today’s strength work is a different format where we will be working more on technique and volume, then on pure weight. This is considered battery work, which is
our ability to repeat moderately heavy weights over and over again. As we get closer to the Open, this ability becomes much more important than our ability to move
a heavy weight once, like we would traditionally do in a 1 rep max. You can build throughout the 10 minutes, but stay within 65-75% of your 1 rep max today. This
shouldn’t be super heavy, so there should be no failed reps today.
-“Face the Truth” is a fun partner workout to wrap up the week. You will be performing a full round before alternating with your partner. The snatch will start very
light and slowly increase throughout the workout. The goal is to start at around 1 minute per round and to stay around 90 seconds (or less) per round as the weights
get heavier.
-After every successful round, teams of Men will be adding 10 lbs (total) to the bar and teams of Women will be adding 5 lbs (total) to the bar. You should account for
about 3-5 increases per team, so base your starting weight on how well you can move those heavier weights. Even the heaviest weight of today’s workout should still
be a weight that you could do for 10 unbroken snatches when fresh. If burpees are not a strong suit for you, cut the burpees down to 7 per round, so you can keep
the rounds short and intense, and maximize the transitions between teammates.

——————————————————-

BeachFit WOD: 

“Yin Yang”
5 rounds
1:00 on / :20 off
1. 250/200 meter RUN
2. Contralateral carry (Switch after 60′)
3. Plank (odd) / “12 volts” (even)
4. Alt. MB side tosses

Thursday 11.30.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

10 Minutes to Practice – Tripod/Headstand Progression, Headstand Hold, Freestanding HS/HSPU

“Midline Cruise”
4 Rounds for Reps Per Couplet: (30 Secs On – 15 Secs Rest/Transition Time)
GHD Sit Ups to Parallel
GHD Hip Extensions
-rest 1 minute-
Row for Calories
L-Sit Hold S(Tuck Hold)
-rest 1 minute-
Ski for Calories
KB Sumo Deadlift S(53/44) RX(70/53) RTG(88+/70+)


WOD Tips:
-Today will be a different kind of Thursday workout, where we will be mixing in some skill work to start the day off. Headstands are a great way to build body
awareness and coordination, which translates well to many different gymnastics movements in CrossFit. Be ready to try something new today and have some fun.
-“Midline cruise” is an interval format where you will be working in short intervals of 30 seconds and resting for 15 seconds between movement. During each rest,
you will be switching back and forth between movements. Today is very core-focused, so focus on keeping the spine in a strong position, even as you become
fatigued. The toughest movement today for most athletes will be the L-Sit, so have a plan for scaling this movement if necessary. If you can do a good L-sit, but can’t
maintain for the entire 30 seconds, than just work for as much as the 30 seconds as you can, and rest a little longer before returning back to the row. For the sumo
deadlift, athletes can go heavy here today. Even a 88 or 70 lb KB isn’t a ton of weight for this movement, so be ready to challenge yourself here. With that said,
quality is the name of the game with these.

————————————————–

BeachFit WOD:

“Cell block Z”
4 sets of:
AMRAP 6
10 Alt. KB Z press 
10 Side Plank Transverse rotations / side 
10 meter Backwards sled pull 
10 seconds of SA Ring row hold (adv: Lift leg on same side as the hold)
30 Weighted Hollow Flutter kicks (Sc: Hollow hold)
–Rest :30 between sets–

Wednesday 11.29.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 2 Minutes for 4 Sets: (8 Mins)
10 Unbroken Chest-to- Bar Pull-ups S(5-8 UB CTB/Pull Ups) RTG(12-15 UB C2B)


“A Beautiful Mind”
3 Rounds For Time: (13 Min Cap)
60 Double Unders S(30 DU/120 Singles)
30 Wall Balls S(14/10) RX(20/14)
10 Australian Ring Rows


WOD Tips:
-The focus for today is working on our upper body pulling strength. The strength work is a great way to practice kipping chest to bar pull ups. There is a good amount
of rest built in between sets, so this should allow you to keep the quality up for each set. Pick a number of reps that you believe you can keep consistent and
unbroken for all 4 sets. If you can’t do at least 5 unbroken chest to bar each time, go for chin over bar pull ups. For scaling further, we would like you to do a set of
negatives plus a set of kip swings during each interval.
-“A beautiful mind” will keep with the upper body pulling theme and also add some lower body endurance into the mix. For our stronger athletes, the goal for today
should be to try to go unbroken for all 3 rounds. If that doesn’t sound feasible for you, aim to do the wall balls and double unders in 2-3 sets each time, and to keep
the Australian ring rows unbroken. When choosing a weight for the wall balls, you should be able to do 30+ unbroken reps when fresh.

———————————————

BeachFit WOD:

“Hakuna Tabata”
2 sets of:
3 X :20 on / :10 off at each station
1. No push up Burpees 
2. Wall Sit 
3. Sit ups 
4. Ball slams 
5. Step ups  
6. KBDL

Tuesday 11.28.17 Workout of the Day

By: 0

CrossFit WOD:

“Quaddro”
4 X 4 Min AMRAPs
2 Rounds of:
12/9 Cal Row S(10/7 Cal) RTG(15/12)
9 Box Jump Overs S(20/16) RX/RTG(24/20)
6 Deadlifts S(185/125) RX(225/155) RTG(245/170)
AMRAP Ring Dips S(Push Ups) in Remaining Time
*2 Minutes Rest Between AMRAPs


WOD Tips:
-Today will be a different style of interval workout, where you will have a 2 round “buy in” at the beginning of each AMRAP. The goal with each AMRAP is first and
foremost consistency. We would like for you to have a similar amount of time for ring dips/push ups at the end of each 4 minute interval. The next goal is to see if
you can push your threshold pace (maximum sustainable pace), and still recover in the 2 minutes between each AMRAP. Ideally, we would like for the “buy-in” to
take 3 to 3 ½ minutes each round, so you have about 30-45 seconds for the dips/push ups. If you aren’t getting at least 20 seconds on the AMRAP, then scale one or
two movements for the remaining rounds.
-When choosing a weight for the deadlifts, choose a weight that you can do unbroken for the entire workout.

BeachFit WOD:

“Ship Wrecked”
AMRAP 18
Buy in: Run 800 meters 
60 Jump rope singles 
20 MB Russian Twists (2=1)
12 Alt. Floor press 
100 meter SA Farmer’s Carry (50m/side)

Monday 11.27.17 Workout of the Day

By: 0

————————————————–

CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

————————————————–

CrossFit WOD:

Strength/Skill Work:

10 Minutes to Build to a Heavy Triple Thruster (From the Ground)


“In Dom We Thrust”
For Time: (16 Min Cap)
10 Thrusters @ 70%
400m Run S(250m)
10 Toes to Bar S(Knees to Chest)
8 Thrusters @ 80%
400m Run
12 Toes to Bar
6 Thrusters @ 90%
400m Run
14 Toes to Bar


WOD Tips:
-The focus for today is learning how to cycle heavy weights on the thruster. For the strength work, we will be working up to a heavy 3 rep set. We will only have 10
minutes to build here, so this won’t be a 3 rep max, just a heavy set for the day. As the weights get heavier, this will really force us to tap into the leg and hip drive
necessary to move these heavy loads overhead. No redips today. Once the legs and hips lock out, they must stay locked out. As you approach the top of each squat,
accelerate the legs and hips to drive the bar up.
-The weight we hit in the strength work will be used to determine the weight for today’s WOD. We will be using percentages of the heavy 3 rep set, and increasing
the weights for each round. For rounds 1 and 2, we want you to try to hang on to the bar, rather than going to singles. Try to do these first 2 rounds in no more than
2 sets. The final round you can switch to singles if needed.
-The toes to bar reps are on the lower side today. If you are strong at toes to bar, aim to do these unbroken today. If you want to scale the toes to bar, but don’t
want to go to knees to chest, you can do the same number of reps on the toes to bar, that you do on the thrusters.

————————————————–

BeachFit WOD:

“Leggo My Eggo”
Partner AMRAP 21 (Teams of two)
100 Air squats 
80 RKBS
60 D Ball Reverse lunges 
40 cal ROW
One person working at a time. As one partner is working on reps, the other partner is running 100 meters.

 

BeachFit Week of WODs 11.27.17

By: 0

Monday 11.27.17
“Leggo My Eggo”
Partner AMRAP 21 (Teams of two)
100 Air squats 
80 RKBS
60 D Ball Reverse lunges
40 cal ROW
One person working at a time. As one partner is working on reps, the other partner is running 100 meters. 
Tuesday 11.28.17
“Ship Wrecked”
AMRAP 18
Buy in: Run 800 meters 
60 Jump rope singles 
20 MB Russian Twists (2=1)
12 Alt. Floor press 
100 meter SA Farmer’s Carry (50m/side)
+
Core wod 
Wednesday 11.29.17
“Hakuna Tabata”
2 sets of:
3 X :20 on / :10 off at each station
1. No push up Burpees 
2. Wall Sit 
3. Sit ups 
4. Ball slams 
5. Step ups  
6. KBDL
Thursday 11.30.17
“Cell block Z”
4 sets of:
AMRAP 6
10 Alt. KB Z press 
10 Side Plank Transverse rotations / side 
10 meter Backwards sled pull 
10 seconds of SA Ring row hold (adv: Lift leg on same side as the hold)
30 Weighted Hollow Flutter kicks (Sc: Hollow hold)
–Rest :30 between sets–
Friday 12.1.17
“Yin Yang”
5 rounds
1:00 on / :20 off
1. 250/200 meter RUN
2. Contralateral carry (Switch after 60′)
3. Plank (odd) / “12 volts” (even)
4. Alt. MB side tosses 
Saturday 12.2.17
“Pick Your Poison”
For Time – Teams of 2 
95 Sit ups 
75 hurdle hops 
50 Burpees to target 
35 cal Bike 
15 Rope lowers (3 Aussie RR = 1 Rope lowers)
400 meter SB run 

CrossFit Week of WODs 11.27.17

By: 0

“Hard choices, easy life. Easy choices, hard life.” Jerzy Gregorek

Programming Notes:
This week, and for the next 12-13 weeks, we will begin gearing our programming towards the 2018 CrossFit Open. We are 13 weeks away from the Open, so now is a
great time to ramp up the intensity in order to do your best this Open season. Some of the themes you will see over the coming months include more interval style
workouts to practice pacing, ascending weights in some workouts, and more open-style workouts or retests of previous open workouts.


Monday 11.27.17
Strength/Skill Work:

10 Minutes to Build to a Heavy Triple Thruster (From the Ground)


“In Dom We Thrust”
For Time: (16 Min Cap)
10 Thrusters @ 70%
400m Run S(250m)
10 Toes to Bar S(Knees to Chest)
8 Thrusters @ 80%
400m Run
12 Toes to Bar
6 Thrusters @ 90%
400m Run
14 Toes to Bar


WOD Tips:
-The focus for today is learning how to cycle heavy weights on the thruster. For the strength work, we will be working up to a heavy 3 rep set. We will only have 10
minutes to build here, so this won’t be a 3 rep max, just a heavy set for the day. As the weights get heavier, this will really force us to tap into the leg and hip drive
necessary to move these heavy loads overhead. No redips today. Once the legs and hips lock out, they must stay locked out. As you approach the top of each squat,
accelerate the legs and hips to drive the bar up.
-The weight we hit in the strength work will be used to determine the weight for today’s WOD. We will be using percentages of the heavy 3 rep set, and increasing
the weights for each round. For rounds 1 and 2, we want you to try to hang on to the bar, rather than going to singles. Try to do these first 2 rounds in no more than
2 sets. The final round you can switch to singles if needed.
-The toes to bar reps are on the lower side today. If you are strong at toes to bar, aim to do these unbroken today. If you want to scale the toes to bar, but don’t
want to go to knees to chest, you can do the same number of reps on the toes to bar, that you do on the thrusters.

————————————————
Tuesday 11.28.17
“Quaddro”
4 X 4 Min AMRAPs
2 Rounds of:
12/9 Cal Row S(10/7 Cal) RTG(15/12)
9 Box Jump Overs S(20/16) RX/RTG(24/20)
6 Deadlifts S(185/125) RX(225/155) RTG(245/170)
AMRAP Ring Dips S(Push Ups) in Remaining Time
*2 Minutes Rest Between AMRAPs


WOD Tips:
-Today will be a different style of interval workout, where you will have a 2 round “buy in” at the beginning of each AMRAP. The goal with each AMRAP is first and
foremost consistency. We would like for you to have a similar amount of time for ring dips/push ups at the end of each 4 minute interval. The next goal is to see if
you can push your threshold pace (maximum sustainable pace), and still recover in the 2 minutes between each AMRAP. Ideally, we would like for the “buy-in” to
take 3 to 3 ½ minutes each round, so you have about 30-45 seconds for the dips/push ups. If you aren’t getting at least 20 seconds on the AMRAP, then scale one or
two movements for the remaining rounds.
-When choosing a weight for the deadlifts, choose a weight that you can do unbroken for the entire workout.

————————————————
Wednesday 11.29.17
Strength/Skill Work:

Every 2 Minutes for 4 Sets: (8 Mins)
10 Unbroken Chest-to- Bar Pull-ups S(5-8 UB CTB/Pull Ups) RTG(12-15 UB C2B)


“A Beautiful Mind”
3 Rounds For Time: (13 Min Cap)
60 Double Unders S(30 DU/120 Singles)
30 Wall Balls S(14/10) RX(20/14)
10 Australian Ring Rows


WOD Tips:
-The focus for today is working on our upper body pulling strength. The strength work is a great way to practice kipping chest to bar pull ups. There is a good amount
of rest built in between sets, so this should allow you to keep the quality up for each set. Pick a number of reps that you believe you can keep consistent and
unbroken for all 4 sets. If you can’t do at least 5 unbroken chest to bar each time, go for chin over bar pull ups. For scaling further, we would like you to do a set of
negatives plus a set of kip swings during each interval.
-“A beautiful mind” will keep with the upper body pulling theme and also add some lower body endurance into the mix. For our stronger athletes, the goal for today
should be to try to go unbroken for all 3 rounds. If that doesn’t sound feasible for you, aim to do the wall balls and double unders in 2-3 sets each time, and to keep
the Australian ring rows unbroken. When choosing a weight for the wall balls, you should be able to do 30+ unbroken reps when fresh.

————————————————-
Thursday 11.30.17
Strength/Skill Work:

10 Minutes to Practice – Tripod/Headstand Progression, Headstand Hold, Freestanding HS/HSPU

“Midline Cruise”
4 Rounds for Reps Per Couplet: (30 Secs On – 15 Secs Rest/Transition Time)
GHD Sit Ups to Parallel
GHD Hip Extensions
-rest 1 minute-
Row for Calories
L-Sit Hold S(Tuck Hold)
-rest 1 minute-
Ski for Calories
KB Sumo Deadlift S(53/44) RX(70/53) RTG(88+/70+)


WOD Tips:
-Today will be a different kind of Thursday workout, where we will be mixing in some skill work to start the day off. Headstands are a great way to build body
awareness and coordination, which translates well to many different gymnastics movements in CrossFit. Be ready to try something new today and have some fun.
-“Midline cruise” is an interval format where you will be working in short intervals of 30 seconds and resting for 15 seconds between movement. During each rest,
you will be switching back and forth between movements. Today is very core-focused, so focus on keeping the spine in a strong position, even as you become
fatigued. The toughest movement today for most athletes will be the L-Sit, so have a plan for scaling this movement if necessary. If you can do a good L-sit, but can’t
maintain for the entire 30 seconds, than just work for as much as the 30 seconds as you can, and rest a little longer before returning back to the row. For the sumo
deadlift, athletes can go heavy here today. Even a 88 or 70 lb KB isn’t a ton of weight for this movement, so be ready to challenge yourself here. With that said,
quality is the name of the game with these.

————————————————
Friday 12.1.17
Strength/Skill Work:

1 Power Snatch Every 30 Seconds for 10 Minutes (20 Reps) @ 65-75% of 1 Rep Max


“Face the Truth”
10 Min AMRAP: (In teams of 2 – alternating full rounds)
10 Power Snatches S(45/35) RX(75/55)
10 Bar Facing Burpees S(7 Burpees)
*Increase Weight After Every Round (+10/+5)


WOD Tips:
-Today’s strength work is a different format where we will be working more on technique and volume, then on pure weight. This is considered battery work, which is
our ability to repeat moderately heavy weights over and over again. As we get closer to the Open, this ability becomes much more important than our ability to move
a heavy weight once, like we would traditionally do in a 1 rep max. You can build throughout the 10 minutes, but stay within 65-75% of your 1 rep max today. This
shouldn’t be super heavy, so there should be no failed reps today.
-“Face the Truth” is a fun partner workout to wrap up the week. You will be performing a full round before alternating with your partner. The snatch will start very
light and slowly increase throughout the workout. The goal is to start at around 1 minute per round and to stay around 90 seconds (or less) per round as the weights
get heavier.
-After every successful round, teams of Men will be adding 10 lbs (total) to the bar and teams of Women will be adding 5 lbs (total) to the bar. You should account for
about 3-5 increases per team, so base your starting weight on how well you can move those heavier weights. Even the heaviest weight of today’s workout should still
be a weight that you could do for 10 unbroken snatches when fresh. If burpees are not a strong suit for you, cut the burpees down to 7 per round, so you can keep
the rounds short and intense, and maximize the transitions between teammates.

————————————————
Saturday 12.2.17 

Bring-A- Friend Day. 1st Saturday of the Month. Bring your friends to come try a CrossFit (or BeachFit) class for free.


“Renegade Runner”
16 Min AMRAP: (In teams of 2)
200 M Run
8 DB Renegade Rows S(30/20) RX(40/25) RTG(50/35) (Push Up + Row = 1)
8 DB Front Squats
*1 partner runs, while the other partner works on the DB movements. Rotate every time the partner returns from the run.


Core WOD


WOD Tips:
-Today is our Bring-A- Friend day, which happens the first Saturday of every month. This means you can bring your friends with you to any of our 7, 8, or 10 AM
CrossFit classes. You can always bring a friend with you to BeachFit, regardless of the day. If you have any friends that want to try a class, have them call us at 561-
676-3710 or email us at info@crossfitpalmbeach.com at least 24 hours in advance, so we can account for them in class.
“Renegade Runner” is a partner workout, where one person will be running, while the other partner is working with the dumbbells. The person running will complete
a 200 M Run, while the other partner completes 1 round of the renegade rows and front squats. Once the person working on the dumbbells is done, they will wait
for their partner to finish their run before switching. For the renegade rows, a push up and a row on one arm will count as a rep. You should be able to do these and
the front squats unbroken for most of this workout. If needed, use a band for the push up part of the renegade row.

Saturday 11.25.17 Workout of the Day

By: 0

Normal Saturday Schedule.

CrossFit WOD:
“Couplet Fever”
6 Min AMRAP: (All AMRAPs performed with a partner. Alternating full rounds)
10/8 Cal Row
10 Wall Balls S(14/10) RX(20/14) RTG(30/20)
6 Min AMRAP:
8 Ring Dips S(Box Dips) RTG(4 Ring Muscle Ups)
8 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
6 Min AMRAP:
6 Handstand Push Ups S(4 reps/Box HSPU) RTG(Strict)
6 DB Hang Squat Cleans S(30/20) RX(40/30) RTG(50/35)
*3 Mins Rest Between AMRAPs


WOD Tips:
-Today will be a fun partner workout to cap off the holiday week. All 3 AMRAPs will have a similar format, where you will be doing a full round of the 2 movements
before alternating with your partner. You will keep alternating full rounds for the full 6 minutes in each section. The goal with this workout is to try to shorten the
intervals with each AMRAP. In the first AMRAP, the goal is to aim for about 45 seconds or less per round. The 2 nd AMRAP should be 35 seconds or less, and the final
AMRAP should be under 30 seconds per round. This may be tough to stick to the entire way, but go out hard, and see if you can hang on. You will have rest built in
when your partner goes, and will also have 3 minutes rest between AMRAPS, so that should allow you a good amount of recovery time throughout this workout.

BeachFit WOD:

“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 400 meters

Friday 11.24.17 Workout of the Day

By: 0

Holiday Schedule

CrossFit Classes at 7, 8, 9, and 10 AM. BeachFit at 8 and 9 AM.

CrossFit WOD:

“Night Crawler”
Every 2 Minutes for 5 Rounds of Each: (20 Minutes)
Set 1) 12 DB Deadlifts + 6-8 DB Burpee Box Step Ups S(25/15) RX(35/25) RTG(45/30)
Set 2) 15 Toes to Bar + 30 Double Unders S(10 TTB + 30 Double Taps) RTG(20 TTB + 60 Dubs)


WOD Tips:
-Today’s workout is a unique format to help you understand pacing better. It is a longer workout (20 mins) but will be broken up into 10, 2-minute sections. The goal
with each section is to work for 75-90 seconds, so you have 30-45 seconds of rest and transition time to the next section. For the deadlift and burpee step up combo,
choose a weight that you can do 20+ unbroken deadlifts with. Some athletes should rest after the 11 th deadlift and then do the final deadlift before going into the
burpees. If you are finishing on the low end (under 70 seconds) go for the full 8 burpee step ups instead of 6.
-For the toes to bar, pick a number of reps that you can do in 2-3 sets for every round. The double unders should take no more than 40 seconds of each round. If you
can’t do the full 30 double unders today, let’s try double taps today. This is a great scale that will help improve your timing and jumping ability for the dubs.
-This workout is not a sprint. You won’t have enough rest during each round to recover if you try to sprint this. Go at a hard pace that you believe that you can
sustain, and try to work for the same amount of time for each interval.

————————————————–

BeachFit WOD:

“Black Out”
4 sets of:
AMRAP 5 (Reps ladder up 2)
Buy In: 200 meter RUN
4,6,8.. Bicycle crunches (2=1)
4,6,8.. AKBS
2,4,6.. Broad jumps
–Rest 1:30 between sets–

Each set the rep count will start back at their original number.

 

 

Happy Thanksgiving!! Thursday 11.23.17

By: 0

Happy Thanksgiving!!!

CrossFit Classes at 7, 8, 9, and 10 AM. BeachFit at 8 and 9 AM.

CrossFit WOD:

“Turkey’s Trotting”
For Time: (30 Min Cap)
1 Mile Run S(1200 M)

1000m Row S(800 M)
500m Ski
10 Sled Pushes (EMPTY)
100m D Ball Front Rack Carry S(80/50) RX(100/80)
100 Butterfly Sit Ups S(75 Sit Ups)


WOD Tips:
-After starting the week with shorter workouts and some heavier weights, today is a chance to remove the heavy weights, and go long. This cardio chipper is a great
way to kick off the Thanksgiving festivities, and help mitigate some of the damage to come later in the day. Athletes can start anywhere in the chipper and perform
the chipper in any order. This will be a 22-28 minute workout for most athletes, so pace this one accordingly. The mix of movements should keep you fresh enough
to keep the intensity up on each piece, just don’t come out so hard that you hit a wall before the 15 minute mark.

————————————————–

BeachFit WOD:

“BUTTERballs to the Wall”
 AMRAP 24
200 meter ROW
100 meter Farmer’s carry
60 Jump Rope singles
30 seconds of Wall Sit
15 Ball Slams
10 cal BIKE