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BeachFit Week of WODs 5.27.19

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“Most people, when they reach a certain age, let down and talk about what they used to do.  Well, who gives a damn about what you used to do? It’s what you’re doing now.” -Jack Lalanne


Monday 5.27.19

“Summer Soldier”

For Time – In teams of 2

4 Rounds:

1600/1300 meter Bike Erg


30 DBall Step Ups

20 Ring Rows (20X0; Adv: Feet Elevated)

Time Cap: 27 Min

Coaches Notes:

Today is a longer partner workout with plenty of rest built in. Reps can be split between partners in any way. Try to have fun with this one! Score today is total time. Make sure to record partners name for notes!

Tuesday 5.28.19

“Rock, Paper, Scissors”

  1. Every 3:00 for 18:00 complete:

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

9 Box Jump over 

30 sec. of Overhead Plate Hold 

Coaches Notes:

Today we are focusing on aerobic power and some fundamental strength with this interval workout. The volume and effort is still on the lower side coming off Murph this past weekend. 

Wednesday 5.29.19

 “Gut Check”

  1. AMRAP 23

60 feet of Heavy Farmer’s Carry

1:00 of Jump Rope Singles

5 SL Deadlift (30X1) / leg – stagger

5 Plank Vertical Pull Throughs / arm 

5 Paloff Presses (2 second pause at end range) / Side 

Coaches Notes:

Today is our usual performance care day and the last day of low intensity coming off Murph. Look for that to start picking back up starting tomorrow. Don’t worry about rounds today just focus on attention on the best possible movement. 



Thursday 5.30.19

“CrossFire” (Compare: 2.12.19)

  1. On 9:00 clock build to your heaviest: Dball Front Squat x 6-8 (22X1)

*After each set complete: 

8 Hanging Knees to Chest (Crossbody)

  1. For Time 


Ski Erg Cals (Female: 14/12/10/8)

DB Front Rack Reverse Lunges (Alt.)

*200 meter Run After each round 

Time cap: 14 min

Coaches Notes:

Today is a good lower body and core strength day in part A. Take your time and stick to the tempos!! Part B should be a hard and fast push at full effort! Your score today is weight of the dball in part A and your time for part B. 

Friday 5.31.19

“Better Business Bureau”

  1. EMOM 21

Min 1: 10/7 cal Bike Erg (Adv: 12/9)

Min 2: 40 sec. of Butterfly Sit ups 

Min 3: 40 sec. of Bar facing Burpees 

Coaches Notes:

: Today is true aerobic sweat fest, just the way we like it around here. Today we want you to really push the burpees. In Sugar wod your score will be your total burpees and note if you did advanced bike option. 

Saturday 6.1.19

 “Tango & Cash” (Compare: 9.22.18,12.15.18)

  1. For Time – Teams of 2

400 meter Run (Adv: 600 meters; together)

60 Plate Ground to OH

800 meter Row

400 meter D Ball Carry 

800 meter Row 

60 Plate Ground to OH

400 meter Run 

Coaches Notes:

Except for the run which must be done together, the other movements/reps can be shared in any way. One partner is working at a time. Post your time and your partner’s name to Sugar Wod. 

Sunday 6.2.19


  1. AMRAP 22

200 meter MB Run

Box Hurdles 

Bearcrawl (under rig) 

20 sec. of Rope Slams 

10 Alternating Dball Reverse Lunges 

Agility ladder (Upstairs)

Coaches Notes:

Today’s Workout will be a longer Amrap in an obstacle course style format. Have fun with it!