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BeachFit Week of WODs 9.9.19

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Monday 9.9.19

“Devil’s Tower”

EMOM 20

Min 1: 45 sec. of Devil Press 

Min 2: 45 sec. of Sit ups 

Min 3: 45 sec. of Bike Erg 

Min 4: Rest 

Coaches Notes:

Today is a challenging interval workout to start the week. Your goal is to perform each movement for max reps. Your score for today is total combined reps for all sets. 

 

 

Tuesday 9.10.19

“Mountain Rescue”

Every 4:00 for 24:00 complete:

15/10 cal Ski Erg (Adv: 20/15)

25 Walking Lunges 

70 meter Farmer’s Carry (Adv: 62+/44+)

Coaches Notes:

Today is a tough interval workout that will challenge your muscle endurance! Pick a set of calories on the Ski Erg that you can complete around 50-60 seconds at a tough effort and make the carries heavy! Your score for today is heaviest KB carried in the workout.

 

 

Wednesday 9.11.19

“Ground Zero”

AMRAP 20

9 Australian Ring Row (20X1)

11 Bar Facing Burpees 

21/15 cal Row 

Coaches Notes:

Today we prepare to give it our all in remembrance of those who lost their lives on 9/11/01. Your score for today is rounds + reps.

 

 

Thursday 9.12.19

“Jump Around”

On a 12 minute clock, build to your heaviest:

14 Alternating DB Z Press 

7 KB Goblet Reverse Lunge / leg (Adv: Plate Deficit)

For Time 

21-15-9

DB Power Cleans 

Jumping Pull ups 

*After each round:

200 meter Run (Adv: 250 meters)

Time cap: 9 min 

Coaches Notes:

We are continuing to work on our Alternating Z press today, while coupling it with a tough single leg movement. Part B is another short and fast workout, choose a weight that you can complete the Power Cleans in no more than 2 sets for the 21 round and keep pushing! Your score today is your heaviest DB used in part A and your time for part B. 

 

 

Friday 9.13.19

“Bugaboo”

AMRAP 25

30 Plate Jumps 

30 sec. of Band Lateral Deadbugs / side 

15/10 cal Bike Erg 

10 Double DB Romanian Deadlift (20X1)

100 meter Dball Carry (50m/shoulder)

Coaches Notes:

Take your time today, we are looking to get some quality work on imbalances as well as some moderate intensity aerobic training. Try to keep everything sustainable and at a recovery pace. There is no score today.

 

 

Saturday 9.14.19

“BF Coe”

For Time 

10 Rounds 

7 DB Thrusters (Adv: 10 Reps)

7 Ring Push ups (Adv: 10 reps)

100 meter Run 

Coaches Notes:

Today is a Beachfit version for the CrossFit Hero Wod “Coe”. Be smart about your pace at the beginning so that you can still push yourself in the later rounds. The ideal weight for the DBs is Male: 30+/ Female: 20+

 

 

Sunday 9.15.19

“Walk The Plank”

EMOM 24

Min 1: 40 sec. of Ski Erg 

Min 2: 40 sec. of Box Jumps 

Min 3: 40 sec. of Plank 

Min 4: 40 sec. of MB Rotational Throws 

Coaches Notes:

Today is a longer aerobic interval workout to close out the week. Push hard on the Ski Erg and try to keep a nice working pace on the rest of the movements. Your score today is your total Ski Erg calories across the 6 rounds.