Archives for Daily WOD
28
Jul

Royal Palm Beach CrossFit – CrossFit WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

27
Jul

Royal Palm Beach CrossFit – CrossFit WOD Press (5 X 5) Metcon (Time) Run 400m 30 Clean and Jerks 135/95 40 Toes to Bar 50 Box Jumps 24/20 **if stepping up you must hold wallaby 60 Wall Ball 20/14

26
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) Every 30 sec for 12 min 1 Power Clean Metcon (Weight) 5 sets 200m Run 10 Burpee Box Jumps 2 Rope Climb 1 Heavy Squat Clean ***rest 90 sec between sets ***increase weight each set.score will be total weight lifted

23
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Time) 6 ROUNDS FOR TIME 200m Run 10 Box Jumps 10 Burpees 10 Heavy Russian KB Swings**Focus on hip thrust 5 Push Press 135/95

21
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Time) 5 sets 5 Burpees 10 Box Jumps 15 Toes to Bar 30 Dubs 3 Deadlifts Heavy rest 2 min between each set..add weight to deadlift bar each set

20
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) Strength : Strict Press Set 1: 5reps @80% Set 2 4 reps @85% Set 3: 3 reps @90% Set 4: 2 reps @95% Set 5 : 1 rep @100% Metcon (Time) 5 rounds 155/105 400m Run 1 POwer Clean + 1 Press + 10Backsquats 10 Ring… Read More »

19
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (Weight) Every 30 sec for 15min 1 Power Clean ***Build Metcon (AMRAP – Rounds and Reps) 7 min Ladder 3 Thrusters 95/65 3 Pull ups 6 Thrusters 6 Pull ups 9 Thrusters 9 Pull ups 12 Thrustres 12 Pullups etc…… ***rep scheme increase by 3

16
Jul

Royal Palm Beach CrossFit – CrossFit WOD Power Clean (Heaviest Single) Metcon (Time) 4 Rounds For Time 5 Power Cleans 155/105 10 Front Rack Reverse Lunges 15 Burpees

14
Jul

Royal Palm Beach CrossFit – CrossFit WOD Front Squat (5 X 5) Metcon (Time) 3 sets 800m Run 100 Double Unders 10 Thrusters 95/135

13
Jul

Royal Palm Beach CrossFit – CrossFit WOD Metcon (No Measure) 4 sets 5 Strict Press @tempo 13×1 10 DB Lateral Raises 15 Weighted V ups Metcon (Time) Diane 21-15-9 Deadlifts HSPU

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