St. Patty's Day WODs!

March 17, 2018

Another awesome Friday Night Lights under our belt! Awesome job by all our CFD athletes and drop-in today for 18.4! Those were some heavy deadlifts. Make sure you always keep in the back of your mind - FORM FORM FORM!! Especially when you are doing workouts for time that involve heavy weight, it is very important that you maintain proper form and alignment in order to avoid injury and enhance performance. We cannot emphasize that enough!!


We have a special St. Patty's Day WOD for both the 9am unloaded and 10am CrossFit class tomorrow! HAVE FUN!! The Delray St. Patty's Day parade starts at 2pm. Hope to see some of you there!


Saturday March 17, 2018


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!


Unloaded WOD (9am)


AMRAP in 28 minutes

2 mins of Burpee Box Jumps 20/24

2 mins of DB Thrusters 20/30

2 mins of Sit-Ups

2 mins of Kettlebell Swings 26/35

2 mins of Rest

Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.


This special workout designed to celebrate St. Patrick's Day was first posted by CrossFit ABF.

As originally programmed, the workout required doing the WOD like musical chairs, with an all-Irish playlist, such that when the song switches, athletes switch exercises. "You might get lucky and get a short song, or you may get stuck with a longer one!"


We modified the workout to standardize the time at each station, but if you happen to have an Irish playlist handy, give it a shot that way!



CrossFit (10am)




Amrap Wallballs

One set. How much are you willing to endure? Who can go for 150?

we have trained a lot of leg endurance, you’ve got this!



3x15 Banded Facepulls






3 RFT:

17 Push Presses 65/95

20 OTB Burpees

18 Power Snatches 65/95

400 meter Run (backwards)



Open Gym (11-12)


18.4 anyone?? We will be closing at 12pm SHARP tomorrow so please make sure you are done with your open gym session and have cleaned up all your equipment on time 😊





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