Palmetto Bay CrossFit posted on Facebook
Buy in: Run 400 meters
Then 21-15-9 reps of:
Buy out: Run 400 meters
Are you passionate about food, nutrition and recipes? Unleash your inner foodie and check out our brand-new site - share your favorite recipes at Nutrition-WOD today!
Just a couple of updates: 1. You can do your open WOD today. Scores must be submitted by 8pm. LATE SCORES CANNOT BE SUBMITTED. 2. We are not at 1/2 way through 90 day challenge but we will be doing the challenge week the first week of every month (Feb, March, April, May). 3. BODY fat will be measured first and last week of challenge. NOT every month.
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|Name||Palmetto Bay CrossFit|
|Address||9250 SW 158 Lane|
Palmetto Bay, FL 33157
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Feeling a little... not your best this Sunday morning? We've got you covered! Hang Over Smoothie from MindBodyGreen: Ingredients... ½ cup filtered water, or cold herbal tea ½ small cucumber ½ avocado ½ lemon, juice 1 cup frozen mangoes 1 Tbsp raw honey, optional 1 tsp extra-virgin coconut oil Small knob of ginger Pinch cinnamon Pinch Himalayan or Celtic sea salt Big handful of spinach (or kale if you prefer) Hemp seeds, to garnish, optional Directions: In a high-speed blender, starting with the liquids, put everything together and blend until nice and smooth.
HAPPY FOURTH OF JULY!! “STARS & STRIPES” For Time: 50 Goblet Squats (44/26) 13 Burpees 50 Kettlebell Swings – USA! (44/26) 13 Burpees 50 Kettlebell Clean and Press/ Snatch (44/26) 13 Burpees 50 Lunges 13 Burpees 50 Mountain Climbers 13 Burpees 50 …
WOD "Nutts" For time: 10 HSPU 15 Deadlifts (250 lbs) 25 Box Jumps 50 Pull-ups 100 Wall Balls (20/14) 200 Double-unders Run 400m with a 45lbs plate We will modify the workout and make it a partner WOD. 20 HSPU 30 Deadlifts (225/155) 50 Alternating Box Jumps 100 Pull-ups 200 Wall Balls 400 Double-unders 400m Relay Run 40 min cap