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BeachFit Week of WODs 9.30.19

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Monday 9.30.19

“Billy Bob”

AMRAP 8

10/7 cal Ski 

10 Burpees 

-Rest 30 seconds-

AMRAP 8

10/7 cal Row 

10 DB Front Squats (Adv: 50+/30+)

-Rest 30 seconds-

AMRAP 8

10/7 cal Bike Erg 

10 RKBS (Adv: 70/53)

-Rest 30 seconds-

Coaches Notes:

Today is a long, challenging aerobic endurance workout that will serve as an excellent re test down the road. This is a great day to work on pacing! Your score for this workout is rounds + reps for each part individually.

 

 

Tuesday 10.1.19

“Oh Snap 2.0”

6 Sets:

1:30 On / 1:30 Off 

7 D Ball Cleans (Adv: 80+/50+)

With remaining time:

Max calorie Bike Erg 

+

Core Down

Coaches Notes:

Today is our high intensity interval piece for the week. Choose a challenging weight for the Dball that will really make you work for your 7 reps. It will be very hard to sprint the bike, and you won’t want to if you want to last all 6 sets. Try to find your hardest push pace you can sustain for the long haul! Your score today is total bike calories over the 6 sets. 

 

 

Wednesday 10.2.19

“Tuck N’ Run”

EMOM 12

Min 1: 200 meter Run (Adv: 250 m)

Min 2: 40 sec. of SA Front Rack KB Walking Lunges (Alt each round)

Min 3: 40 sec. of Tuck Hold (Adv: Hollow Hold)

-Rest 1:30-

EMOM 12

Min 1: 40 sec. of Plate Jumps 

Min 2: 40 sec. of Shoot Throughs (3 sec. pause)

Min 3: 40 sec. of PVC Banded Rows (3 sec. pause)

Coaches Notes:

Today is a longer aerobic day with some good work on fundamentals and body building exercises. There is no score for today just add notes.

 

 

Thursday 10.3.19

“Wonder Wall”

In 5-6 sets:

Build to a 6RM Single Arm DB Press / Arm

*After each set Jog 100 meters 

Time cap: 9 min 

AMRAP 12

15 Wall Balls (Adv: 20/14)

12 Sit Ups (Adv: Arms Crossed)

9 Box Jumps 

Coaches Notes:

Today’s Focus is on the shoulder press, we want to get a good working number for the next few weeks! For part B, we are looking for 5+ rounds and a really good challenge for our regular attendees is 6 rounds, 2 minutes or better! Your score for part A is heaviest DB for 6 reps on each arm(RECORD THIS WEIGHT!!!) Part B is rounds + reps.

 

 

Friday 10.4.19

“Fat Amy”

In 10:00 Complete 4-5 sets of:

8 Double DB Deadlift (30X1)

*After every set:

6-8 Ring Rows(30X1; Adv: 3-5 Pull Up Negatives)

AMRAP 10

15 Ball Slams 

30 sec. of Plank (Adv: Weighted)

40 meter Heavy Farmer’s Carry (Adv: 70+/53+)

Coaches Notes:

Today is another strength focused day to end the week. We want to see you challenge yourself with the weight today in both parts! Your goal for part B is to complete 4 rounds. The aim is to keep volume on the low side as we prepare to take on a long retest that has a lot of reps tomorrow. Your score for today is heaviest DB used in part A plus notes. For part B, rounds + reps. 

 

 

Saturday 10.5.19

“Loredo” (Compare: 5.14.19)

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:

Today we are re testing a workout we did in preparation for Murph back in May. The Advanced option is the actual “Loredo” workout found on Crossfit.com! Your score today is total time. 

 

 

Sunday 10.6.19

“Grindhouse”

AMRAP 22 – In teams of 2

60/45 cal Row 

50 Partner MB Sit Ups 

40 DB Box Step Overs 

3 Rope Lowers (Per Partner; Adv: 5 reps each)

Coaches Notes:

Today is a really fun partner workout that will require teammates to share the work all the way through and chip away at these reps. A good challenge for today would be to finish 3 total rounds! Your score for today is rounds + reps.