Archives for Daily WOD
15
Jun

Royal Palm Beach CrossFit, Royal Palm Beach CrossFit – CrossFit WOD 5 Clean and Jerks 135/95 25 Double Unders 25 Sit ups Run 200M 4 Clean and Jerks 20″” 20″” Run 200m 3 Clean and Jerks 15 “” 15″” Run 200m 2 Clean and Jerks 10 “” 10″” 1 Clean and Jerk 5 “” 5… Read More »

29
Nov

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) 5 sets Run 200 10 Burpee BoxJumps 10 toes to Bar 2 Rope Climb 1 Hang Squat Clean Rest 1 min You have 2 attempts at Hang Squat Clean..increase weight each set. SCORE WILL BE MEASURED BY TOTAL WEIGHT USED.

22
Nov

Royal Palm Beach CrossFit – CrossFit WOD Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

10
Nov

Royal Palm Beach CrossFit – CrossFit WOD Metcon (AMRAP – Rounds and Reps) 3 wise men “jeremey” 4 min Amrap 5 Hang Squat Snatch 135/95 95/65 10 Burpees over Barbell rest 2 min “Ben” 4 min Amrap 10 Power Cleans135/95 95/65 20 Pullups rest 2 min “Beau” 4 min Amrap 15 Box Jump Overs 20… Read More »

1
Nov

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) Strength 3 sets 6-8 reps SLDL Hover rest 60 sec 8-10 reps Ring Dips/Box Dips Metcon (Time) 3 Rounds 500m Row 15 HR Push ups 25 KB Swings 70/55

6
Oct

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) 5 sets 2 Strict Press + 2 Push Press Metcon (AMRAP – Rounds) Biatholon 20 min Amrap Row 500m Run 500m

5
Oct

Royal Palm Beach CrossFit – CrossFit WOD Metcon (No Measure) Every 3 min for 24 min 5 Deadlifts plus 10 Tall Box Jumps Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Power Cleans 155/105 10 Burpees Over Bar 10 Weighted Pistols

4
Oct

Royal Palm Beach CrossFit – CrossFit WOD Metcon (No Measure) 90 sec strict hspu rest 90 sec 90 sec strict pullups rest 60 sec 60 sec strict hspu rst 60 sec 60 sec strict pullups rest 30 30 sec strict hspu rest 30 30 sec strict pull ups keep track of reps Metcon (Time) buy… Read More »

22
Sep

Royal Palm Beach CrossFit – CrossFit WOD Metcon (AMRAP – Rounds and Reps) ” Miagi-ish” 2 Rounds – 40 min time cap 25 Deadlift 135/95 25 KB Swings 55/35 25 Push Ups 25 Clean and Jerk 135/95 25 Pull Ups 25 KB Taters 55/35 25 Box Jumps 24/ 20 25 Wall Climbs 25 Knees to… Read More »

21
Sep

Royal Palm Beach CrossFit – CrossFit WOD Metcon (No Measure) Every 2 min for 24 min Backsquat 8 reps + 30 Dubs + 8 toes to Bar you must complete all reps in 2 min

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