Friday 2.8.13 WOD
Warm-up: Turkish Get-Ups THEN... "Helen" 3 Rounds for Time: - 400 M Run - 21 KB Swings (53/35) - 12 Pull Ups THEN... Core WOD Morning Scores: "Welcome to Turkey." -Coach Andrew
Thursday 2.7.13 WOD
18 Min AMRAP: - 6 Deadlifts (275/155) - 250 M Run - 60 ft. Broad Jump - 60 ft. Backwards Run Back - 60 ft. Bear Crawl - 60 ft. Uneven Farmers Walk w/KBs (70/53) (44/35) Yvette and Meredith making Farmer's Walks at 6am look easy! …
Wednesday 2.6.13 WOD
Strength WOD: Back Squat 3x3x3x3 - Record 3 Rep Max 20-15-10-5 - Double Unders - DB Snatch (70/45) - Ring Rows Morning Scores: Luke and Richie determined to do this one with…
Tuesday 2.5.13 WOD
3 Rounds for Time: - 400 M Row - 30 Wall Balls (20/14) -20 Burpees - 1 Rope Climb Day's Scores! What was worse... 60 Burpees or 90 Wall Balls?
Monday 2.4.13 WOD
Strength WOD: Split Jerk 3x3x1x1 Record 1 Rep Max 14 Min AMRAP: -15 Box Jumps (24/20) -12 Push Press (115/75) -9 Toes-2-Bar Shannon & Linda Push Pressin some weight!! Congrats on makin it in the day after Super Bowl morning crew!…
Open Gym 9am-11am on Sunday 2.3.13!
We will have open gym tomorrow (Sunday) from 9 am to 11 am. Come hang out and do a WOD and get ready for all the crap you are thinking about having during the Super Bowl!
Friday 2.1.2013 WOD
Strength WOD: Weighted Pull-Ups 3x3x3x3 - Record 3 Rep Max OR banded Pull-Ups/Ring Rows 5x5x5x5x5 13 Min AMRAP: -3 Wall Walks -200 Ft. Sandbag Run (30/20) -30 Alternating Russian KB Swings (53/35) -20 Box Jumps (24/20) Matt sportin his Raven's purple for Sunday's Super Bowl! AM Scores: Congrats Lauren on her very…
Grand Opening Celebration! Saturday, February 9th!
It's time for CrossFit Palm Beach to finally have our official grand opening party! Next Saturday, February 9th, we will be performing the benchmark WOD "Fight Gone Bad", followed up by food, drinks, and fun at CFPB! The WOD will take place at 8 am and 10 am with the…
Thursday 1.31.2013 WOD
2 Rounds For Time: -15 Overhead Squats (95/65) -25 Hand Release Push-Ups -15 Ring Dips -25 Floor Press -15 Burpees -25 Lateral Bar Hops (each side) -400 M Run Luke Floor Pressing at 9am. Way to kick butt! Scores:
Wednesday 1.30.2013 WOD
Strength WOD: Deadlift 3x3x3x3 - Record 3 Rep Max 4 Minutes/Exercise - 30 seconds on/30 seconds off - 1 minute rest between exercises - Record Total Reps -Row for Calories -Renegade Rows (45/25) (each push-up and row counts as 1 rep) -Toes-2-Bar -Sandbag Over Shoulder (50/30) AM Scores: …