Archives for Daily WOD
20
Sep

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Time) 21 min EMOM Min 1: 2 Power Clean + 1 Front Squat Min 2: 3-5 Weighted strict Pull ups Min 3: 1 Legless Rope Climb/ 2 with legs etc….. 3 sets 400m Sprint rest 2 min between sets

13
Sep

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Time) “Nasty Girls V2“ 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups 10 hang power cleans, 175/115 lbs

7
Sep

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) 5 sets 5 Ring Muscle Ups/Strict Pullups 5 Power Clean + 1 Front Squat 30 sec L sit ***Build each set Metcon (AMRAP – Rounds and Reps) 8 Min Amrap 10 Chest to Bar 15 Thruster 95/65 30 Double Unders

31
Aug

Royal Palm Beach CrossFit – CrossFit WOD Back Squat (5 set -5 reps) Deadlift (5 sets – 5 reps) Metcon (Time) 5 Rounds 10 Power Clean 135/95 10 Alt Pistols 10 Pullups

11
Aug

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) Strict Press 5X5 Metcon (Time) 5 Rounds 30 Dubs/ 90 singles 10 Pull ups 20 Wall Ball 12 Push Press 115/75

10
Aug

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Time) Chip Away 50 Dubs 50 Box Jumps 24/20 50 Dubs 50 Backsquat 135/95 50 Dubs 50 OH Walking Lunges with Plate 50 Dubs 50 Deadlifts 135/95 50 Dubs 50 V ups weighted 50 Dubs

6
Aug

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) 5 sets: rest 2 min between 70% of 1 RM 4 Power Cleans 4 Front Squats 4 Jerks Metcon (AMRAP – Rounds) 8 min Amrap 8 Strict HSPU 8 Burpees

4
Aug

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) Deadlift 5 X 5 Metcon (AMRAP – Rounds and Reps) 12 min Amrap 5 Strict Pullups 10 Heavy Russian KB Swings 10 KB Goblet Squats

2
Aug

Royal Palm Beach CrossFit – CrossFit WOD Metcon (No Measure) Warm Up 200m Run 15 Squat Abduction 15 Plank to Downward dog..focusing on hamstring stretch Front Squat Metcon (Time) 5 rds 3 Power Clean + Front Squat +Jerk 155/105 5 Walll Walk Ups 10 Box Jumps 50 Dubs

30
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) 5 sets Backsquat 10 reps Barbell Row 10 reps rest 60 sec between sets Metcon (AMRAP – Rounds and Reps) 12 min Amrap 1 Legless Rope Climb 10 Strict HSPU 15 Wall Ball 20/14

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