BeachFit Week of WODS 6.10.19
150/100 meter Ski Erg
8 Strict Knees to Chest (Adv: Knees to Elbows)
30 sec. of Dball Front Rack Wall Sit
200 meter Run
8 Hammer Curl + DB Push Press
Today is going to be a lot of work on many different movements. All of the rep schemes are low enough to challenge yourself with tougher skills/weights but also keep moving through each Amrap. Your will record rounds + reps for all 3 AMRAPS individually.(3 total scores)
Every 4:00 for 20:00 complete:
700/600 meter Bike Erg (Adv: 800/700)
20 Air Squats (Adv: 30 reps)
10 Burpees to Target
We are continuing to build up our battery with moderate length interval workout. Choose standards that will allow you to finish each interval in approximately 2:45. If you have been working out with us for awhile, go for the advanced reps on the squats! Your score today is the time of your slowest round.
“Team Boat Race” (Compare: 12.18.18 CF)
6 Rounds – Teams of 2
500/400 meter Row
400 meter Run
*Alternate full rounds
Time cap: 24 min
Today we are taking on a fun partner workout that we originally did on the Crossfit Side. Your score today is total time, make sure to record your partner’s name in the notes.
100 meter Dball Carry
8-10 Plank Horizontal Pull Throughs (Alt.)
8-10 Aussie Ring Rows (30X1)
30 sec. of Hollow Flutter Kicks with Plate (Adv: Use KBs)
4-8 Box Jumps (build)
Today we are going to be working on upper body and core strength, as well as some dynamic skills. No score today, just get out of your comfort zone and take notes.
EMOM 25 (:40 on / :20 off)
Min 1: SA DB Strict Press (R; 20X0)
Min 2: SA DB Strict Press (L;20X0)
Min 3: Butterfly Sit ups
Min 4: Sumo KB Deadlift (20X1)
Min 5: Alt. Dball Step ups (switch shoulders every round)
Today is an all strength day within an interval format. You will be working for 40 seconds of each minute. There isn’t a score for this but make sure you record your weights used, especially the DB for the Strict press.
“Let The Good Times Roll”
Buy In: 800 meter Run (together)
45 Wall Balls
25 Ring Rows (20X0; Adv: 20 Strict PU)
200 Jump Rope Singles (Adv: 100 DU)
Today should be a fun way to start the weekend. Each team will finish the run together and then will be able to split up the work in any way after the buy in. Your score today is total time.
“Justice League” (Compare: 8.5.18,12.9.18)
For Time – Teams of 2
200 meter Farmer’s Carry
40/30 cal Bike Erg
40/30 cal Ski Erg
40/30 cal Row
Time cap: 28 min
Today we are going to get the heart rate and keep it there for a while! The teams that do well today will know they have a strong grip and a strong pair of lungs! Record your partners name and total time in Sugar wod.
2019 06 09