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BeachFit Week of WODs 5.13.19

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Monday 5.13.19

“Farmer’s Market”

EMOM 20

Min 1: 45 sec. of Plate Jumps 

Min 2: 45 sec. of 12 Volts

Min 3: 45 sec. of Ball Slams 

Min 4: 45 sec. of Heavy Farmer’s Carry 

+

Mobility 

Coaches Notes:

Today’s Workout is a shorter interval workout than we have done lately but will pack a punch. Challenge yourself, your score for today is heaviest KBs used for Farmer’s Carry.

Tuesday 5.14.19

“Loredo”

For Time

5 Rounds (Adv: 6 Rounds)

24 Air Squats 

24 Push ups 

24 Walking Lunges 

400 meter Run 

Time cap: 34 min 

Coaches Notes:

We are nearing the end of our Murph prep, and to get ready we are taking on another Crossfit “hero” workout. The Advanced option is the actual “Loredo” workout found on Crossfit.com! Your score today is total time. 

 

Wednesday 5.15.19

“The Floor is Lava”

6 sets:

3:00 on / 1:00 off 

Bike 

Row 

Ski 

7th set – 3:00 plank challenge 

Coaches Notes:

The Goal for today is to find a sustainable pace, the number on the screen should stay the same from start to finish for the whole 3:00 interval. On your second trip through try to go a faster but still stay consistent the entire interval. Mark In notes your calorie number for each interval, remember we want that number to be bigger than round 1 for each machine!

Thursday 5.16.19

“Footloose”

AMRAP 23

2-4 Wall Walks 

12 Hang DB Snatch (6/Side)

1 Trip through Hurdles  

1 Trip through Agility Ladders 

100 Front Rack Double KB Carry 

Coaches Notes:

We are using today to have a little fun and break things up a bit. We are adding in some old movements we haven’t done in a while! No score for today just notes. 

Friday 5.17.19

“Johnny Cage”

In 11:00 build to your heaviest: 

6 Goblet  Split Squat / leg (30X1) to Plate (Adv: Rear foot on bench)

After each set complete:

30 sec. of D Ball Hold (Bear hug)

 

AMRAP 11

18 Sit ups 

12 Box Jumps 

6 Dball Cleans 

Coaches Notes:

Today we are focusing on a major weakness for most of us, which is the single leg squat. Take your time and focus on perfect movement over weight here! Part A, record heaviest kB used. Part B record rounds + reps. 

Saturday 5.18.19

“Shooter McGavin”

Every 2:00 for 10:00 complete:

12/9 cal Row (Adv: 15/12)

4-6 Shoot Throughs (2 sec. pause/No Push up or Dip)

-Rest 2:00-

Every 2:00 for 10:00 complete:

200 meter Run (Adv: 250m)

16 RKBS

Coaches Notes:

Today is going to be a real fire breather! Treat each run and row as a sprint and earn as much rest as possible going into the next Set. No score just notes today. 

 

Sunday 5.19.19

“Press Your Luck”

For Time – In teams of 2 

Buy In: 1000 meter Bike 

500 Jump Rope Singles

125 DB Push Press 

100 V ups (Adv: Add Plate)

Buy out : 400 m Run (Together)

Time cap: 17 min 

Coaches Notes:

Today is a real grinder of a partner workout. Work together and break this one up early and often into small manageable sets! Score for today is total time.