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CrossFit Week of WODs 9.16.19

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Monday 9.16.19

Strength/Skill Work: Every 1:30 for 12 minutes perform 1 Squat Snatch + 1 Hang Squat Snatch F(Power)

“12 Strong”

12 min AMRAP:

6 Power Snatch @ 60-70% of Strength

9 Burpees Over the Bar

12 Toes to Bar F(Knee to Chest)

WOD Tips:
– The focus for the day is going to be the Snatch, which we have in both the strength and metcon. During the strength we will be building in a Squat Snatch and Hang Squat Snatch complex over 8 sets. If you are comfortable with the Squat Snatch this is a good time to challenge yourself on the weight and go up as your technique allows. If you are not yet comfortable with the Squat Snatch, you may choose to complete this complex as Power Snatch + Hang Power Snatch.
– “12 Strong” will also include the snatch. During this 12 minute AMRAP we will be working based off of 60-70% of the weight we found in the strength. If you felt strong on the strength you may want to stay around 60%, whereas if you stayed lighter to focus on technique you may be able to work closer to 70%. Also, instead of the Squat variation, we are now converting back to the Power Snatch which may also help decide the weight you plan to use. The Burpees Over the Bar will be performed lateral with the bar, working on staying low and being quick each rep. For the Toes to Bar ideally we are completing these reps in 1-2 quick sets. You may choose to modify this number down, or switch to a Knee to Chest.

 

 

Tuesday 9.17.19

“Time After Time“

20 min EMOM:

Min 1: 5 Front Squats (Heavy)

Min 2: Max set of Australian Ring Rows

Min 3: :50 second Max Cal Ski Erg

Min 4: Rest

WOD Tips:
– “Time After Time” is a strength focused EMOM. The biggest part of the day will be the 5 Front Squat reps in the first minute. We will have five total rounds, and ideally we are using at the same weight across all of the sets unless and adjustment needs to be made. For the Australian Ring Rows in the second minute we are looking for one challenging set. You can easily adjust the difficulty just by changing the angle of the rings. The 3rd station will be :50 seconds of a Max Cal Ski Erg. Knowing that you get a full minute of rest right after this should encourage you to push hard on this minute. You will always get your 1 minute of rest before the next round of the Front Squats to recover, and give you some time to change weight as needed.

 

 

Wednesday 9.18.19

Strength/Skill Work: 4 sets of 6 Sumo Deadlifts at 80-90% of Sumo Deadlift test weight (18 minutes)


“Fade Away”

4 Rounds for Time: (14 minute cap)

7 D-Ball Cleans F(60/40) P(80/60) S(100+/80+)

14 Box Jumps F(20/16) P/S(24/20)
21 Sit-ups

WOD Tips:
– This is Week 2 of our Sumo Deadlift progression. This week we will be adding one more working set, but decreasing the reps from 8 to 6. The percentages did also increase. Base the percentage you work off of how you are feeling that day. Use the first 8 minutes to get to your working weight, and the final 10 minutes to complete your 4 sets.
– “Fade Away” will be a quick 4 round workout. Pick a weight ath is challenging for you on the D-Ball Clean because there are only 7 reps per round. For the Box Jumps, stick with the height that you typically use to keep the intensity high. The Sit-ups will be your chance to breathe before we get back to the heavy D-Ball cleans, so focus on controlled movement. The goal today is to keep each round close to 3 minutes.

 

 

Thursday 9.19.19

The Marathon Continues”
30 min AMRAP:

1,000/800m Bike

500/400m Row

120’ Sled Push/Drag
60 sec. Hanging Tuck Hold F(:40 sec) S(Hanging L-Hold)

WOD Tips:
– Yes, our Thursday time domains are still increasing! The biggest focus and goal today is to find a pace early in this workout that allows you to stay moving throughout the 30 minutes. There is no reason to come out hot on any of the movements today, specifically the machines. For the Sled Push you will push down 30’, and pull back 30’, twice. Challenge yourself as much as you would like on the sled weight. For the Hanging Knee Tuck or Hanging L-Hold, you are trying to accumulate 60 seconds. We do not expect this to be unbroken, but if it is great! Use today to flush the body from the week’s workouts, and prep for tomorrow’s fun WOD!

 

 

Friday 9.20.19

Strength/Skill Work: 15 minutes to complete 4 sets of 3 reps @ 70-80% of your 1 Rep Max Bench Press

*After each set perform 15 Banded Tricep Push-Downs

Manifesto”

5 Rounds (2:00 on/1:00 off):
250m Run S(300m)
Max Man Makers in Remaining Time F(25/15) P(35/25) S(45/30)
*Rest 1 minute between AMRAPs

WOD Tips:
– Not sure if this is Friday’s WOD, or Guys Night all over again! During our Strength we will have 15 minutes to complete 4 sets of 3 reps at 70-80% of your 1 rep max. If you are not sure of your 1 rep max, pick a weight that is challenging, but that you will never fail. Between each set we will perform 15 Banded Tricep Extensions. Focus on keeping your elbows squeezed to the sides and allowing the only movement be an extension of your arm.
– “Manifesto” is a simple but challenging interval workout to end the day. We will be working for 2 minutes, and resting for 1 minute during each round. The round will start with a 250m (or 300m) run. Ideally, this run will be taking just over 1 minute to complete. Once you get back in from the run you will spend the remaining time completing max Man Makers. Pick a weight on the DB that allows you to stay moving, but also perform each movement of the man maker with good technique. Your score today will be total number of man makers completed over the 5 rounds.

 

 

Saturday 9.21.19

“Ying Yang Twins”

For Time (Partner WOD):
10-15-20-25-30

Hang Power Cleans F(95/65) P(135/95) S(165/115)

10-20-30-40-50

Pull Ups F(Jumping Pull Ups) S(Chest to Bar)

Wall Balls F(14/10) P(20/14) S(30/20)

*22 minute cap

WOD Tips:
– We will be ending the week with a fun partner WOD, so make sure to find the Ying to your Yang! There are a lot of reps in this workout that you as a team can decide how to split between you. One partner will be working, while the other partner is resting. We want you to select a weight on the barbell that is challenging, but something that you could complete 12+ reps unbroken with if we made you. Pick a modification on the Pull-ups that is challenging for you, but allows you to keep moving quickly as the reps increase. The Wall-Balls should be heavier, as long as you can control the squat on each rep. We would rather you miss the target, with a perfect squat. There is a 22 minute time cap on this workout, but we expect most teams to finish around 18 minutes!

BeachFit Week of WODs 9.16.19

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Monday 9.16.19

“Hexagon”

2 sets:

AMRAP 6

100 meter Run 

30 feet of DB Walking Lunge (Adv: 60+/40+)

10 Alternating V ups 

-Rest 1:00-

AMRAP 6

7 Strict Knees to Chest (Adv: Knees to Elbow)

20 seconds of Wall Sit (Adv: Add KB)

20 Plate Jumps

-Rest 1:00-

Coaches Notes:

Today is very similar to a workout we did a few weeks ago called “Twist and Shout” in that we are going long and working to maintain an aerobic state while doing several different movement patterns. The goal is to match or beat your rounds + reps score from set 1 in Set 2. In each AMRAP, keep in mind that you will have very little rest between workouts and you will be going through these two workouts again for a second set. Your score for today is lowest rounds + reps score for each Workout separately.

 

 

Tuesday 9.17.19

“Hot Off The Press”

6 sets:

1:30 on / 1:30 off

12/8 cal Bike Erg (Adv: 15/10)

With remaining time:

Max reps of SA DB Push Press (Adv: 40+/25+)

+

Core Down 

Coaches Notes:

Today we are looking for everyone to give maximal effort each round! Treat each bike like a sprint and earn as much time on the DB as possible. Challenge yourself to get a close to the Advanced weight options as possible! Your score for today is total Push Press reps over the 6 sets.

 

 

Wednesday 9.18.19

“Alley-Oop”

AMRAP 22 – In teams of 2

40 Double KB Suitcase Deadlift 

40 Ball Slams 

60 Sit ups (Adv: 80 reps; Both athletes can work at same time)

200 meter Empty Sled Push (Adv: 45+/25+)

Coaches Notes:

Today is a challenging  partner workout to split up the week. All work can be shared in any way. Your score for today is rounds + reps.

 

 

Thursday 9.19.19

“Bread and Butta 2.0”

In 10:00 build to your heaviest:

6-8 Double DB Front Squat (21X1)

6-8 SA Bent Over Rows / arm (20X1)

AMRAP 10 (Compare Part B: 11.9.18)

*Ladder up 2,4,6,8,etc..

Box Jumps

Ring Rows (20X0; Adv: Strict Pull up)

Wall Balls 

Coaches Notes:

Today is a fun workout with a little bit for everyone! In part A, our goal should be to get 4-5 sets of the Double DB Front Squat completed. Record your heaviest Front Squat for part A as well as your total reps for part B. 

 

 

Friday 9.20.19

“Ice Monster”

EMOM 18

Min 1: 45 sec. of Ski Erg 

Min 2: 45 sec. of D Ball Cleans (Adv: 80+/50+)

Min 3: 45 sec. of Forward/Backward Low Bear Crawl 

+

Core Wod 

Coaches Notes:

Warm Up/Cool Down Suggestions: Prep Back/posterior for DBall clean and shoulders for the crawls.

Today is a tough workout with a nice mix of cardio, strength work, and body weight basics. Your score for today is total combined Ski Erg cals and Dball Cleans over 6 rounds. The Bear Crawl station has no score and is a movement quality focus. 

 

 

Saturday 9.21.19

“Rock, Paper, Scissors 2.0”

Every 3:00 for 18:00 complete:

12/8 cal Row (Adv: 15/10)

8 Burpees (Adv: 12 reps)

30 sec. of Overhead Plate Hold (Adv: Double KB)

Coaches Notes:

Today we are focusing on aerobic power and some fundamental strength with this interval workout. There is no score for today.

 

 

Sunday 9.22.19

“Sgt. Pepper”

For Time 

4 Rounds (Adv: 5 Rounds)

250 meter Run

16 RKBS (Adv: 70/53)

14 Box Jumps 

12 Jumping Pull ups 

10/8 cal Bike Erg 

Time cap: 22 min 

Coaches Notes:

Today is a longer workout with a “hero wod” kind of feel to it. Better athletes can push themselves with different standards for each movement, as well as the number of rounds to make this the appropriate challenge for anyone! Your score today is total time to complete.

Extra Credit 9.16.19

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Monday 9.16.19

WOD: “12 Strong”

Extra Credit:
10 minute EMOM:
Min 1: :45 Seconds of Double Unders
Min 2: Max Set of Strict Ring Dips

*If getting less than 3 ring dips in a set, perform 2 max sets in the minute

 

 

Tuesday 9.17.19

WOD: “Time After Time“

Extra Credit:
With a Partner complete:
3 Rounds (Not for Time):
200m Farmers Carry (split as needed)
50 Cal Bike Erg

 

 

Wednesday 9.18.19

WOD: “Fade Away”

Extra Credit:
15 minutes to build to a heavy set of 5 Push Press:
*After every set perform 10 Alt. V-ups
– Push Press will come from the rack if there are any open

 

 

Thursday 9.19.19

WOD: “The Marathon Continues”

Rest Day / Active Recovery

 

 

Friday 9.20.19

WOD: “Manifesto”

Extra Credit:
16 Min EMOM:

Min 1) 15-20 GHD Sit Ups

Min 2) 45 Second Sorenson Hold

Min 3) 6-8 Side Plank Rotations Right

Min 4) 6-8 Side Plank Rotations Left

 

 

Saturday 9.21.19

WOD: “Ying Yang Twins”

Extra Credit:
Perform 5 sets of 2 reps @ 75-85% of your 1 Rep Max Clean:
*These reps should be completed as two singles, with a drop and reset between each. Take as much rest as needed between the five working sets.

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.

Extra Credit 9.9.19

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Monday 9.09.19

WOD: “Rinse and Repeat”

Extra Credit:

4 Rounds (Not for Time):
1 Unbroken Set of Muscle Ups
100m Single Arm Farmers Carry (50m / arm)

*Muscle ups are your choice of bar or rings.  Do the opposite of what you did on Saturday if you were here.

 

 

Tuesday 9.10.19

WOD: “Powerball Winner“

Extra Credit:

4 Rounds:
:45 second Ring FLR Hold
:45 second D-Ball Front Hold
*Rest :45 seconds between sets

 

 

Wednesday 9.11.19

WOD: “Never Forget”

Extra Credit:

3 Rounds:
20/15 Cal Rogue Bike Erg (SPRINT PACE)
2:00 Easy Recovery Pace

 

 

Thursday 9.12.19

WOD: “No-Hitter”

Rest Day / Active Recovery

 

 

Friday 8.02.19

WOD: “Put the Team on My Back”

Extra Credit:

Perform 5 sets of 2 reps @ 75-85% of your 1 Rep Max Snatch:
*These reps should be completed as two singles, with a drop and reset between each. Take as much rest as needed between the five working sets.

 

 

Saturday 8.03.19

WOD: “You and Me”

Extra Credit:

Bench Press 4 sets of 8 reps
*Find a weight that you can complete for 10-12 reps unbroken
– Complete 10 Bicep Curls + 10 Banded Tricep Extensions after each set

CrossFit Week of WODs 9.9.19

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Monday 9.09.19

Strength/Skill Work: 5 sets of 1 Split Jerk @ 80-90% (15 minutes)

“Rinse and Repeat”

4 min AMRAP:

21-15-9 F(15-12-9)

Cal Row

Shoulder to Overhead F(75/55) P/S(95/65)

*Rest 4:30 and Repeat

WOD Tips:

– Our focus today is the Shoulder to Overhead which we will have in both the strength and metcon. During the strength we will be building to a heavy weight, but something that feels smooth for each rep. We have given a small window in percentages depending on if the weight feels good or bad on this particular day. It has been a while since we have completed a heavy split jerk, so use this as an opportunity to get some quality practice in.  “Rinse and Repeat” is a repeat workout that we last completed on 7.3.2018. We would like for you to get close to finishing the 21-15-9 in the 4 minutes, so choose a weight on the shoulder to overhead that you can do unbroken each round. Push Press will be the quickest version, but you could also opt for a Push Jerk today. If you are not as proficient on the rower, consider switching to 15-12-9 for both movements to keep the intensity high. You will have a little more rest built in than you are working, so this should allow you to go just as hard on round 2

 

 

Tuesday 9.10.19

Strength/Skill Work: Every 1:30 for 12 minutes perform 1 Squat Clean + 1 Hang Squat Clean (Building) 

“Powerball Winner“

3 Rounds: (15 minute cap)
7 Power Cleans @ 70-80% of Strength

7 Tall Box Jumps
400m Run
*Score is Clean Weight + Box Height

WOD Tips:
– Our big focus today is the Clean. In the strength we will be building to find a heavy weight for the complex of 1 Squat Clean + 1 Hang Squat Clean. You will be holding onto the bar between these two lifts. You will have some time before we start the clock to prep the bar, but then we will have 8 sets to build.
– “Powerball Winner” will also focus on the clean, this time the Power variation. We will be using a percentage from the weight that we found in the strength. The goal is to find a weight that you complete as singles each round. For the tall box jumps pick a height that forces you to reset completely between each rep. For this workout we encourage everyone to run the entire distance. The score today will not be time, instead it will be the weight of the Power Cleans + the tallest box height you used.

 

 

Wednesday 9.11.19

Strength/Skill Work:  10 minutes to build to accumulate 6 Sets of 3 Strict/Weighted Pull Up F(Banded Pull Ups or Band Pull Down)


“Never Forget”

9 Rounds For Time:  (18 Min Cap)

11 Wall Balls F(14/10) P(20/14) S(30/20)

20 Double Unders F(20 Plate Hops) S(30 Dubs)

01 Rope Climb F(4 Rope Assisted Pull Ups) S(1/2 Legless)

WOD Tips:

– We will have a focus on vertical pulling today in both the strength and the metcon. During the strength we will have 10 minutes to try and accumulate 6 sets of 3 Strict Pull-ups. Ideally we are completing these unbroken. If we are not able to do 3 reps unbroken, add in a band or complete a band pull-down. If you can complete 3 pull-ups easily unbroken, try adding some weight today.

– “Never Forget” is a repeat workout from 9/11/2015 to honor those who lost their lives or were affected by the attack on 9/11. If you have a score, make sure you look it up to have a goal to shoot for this time around. The wall-balls should be unbroken for most rounds, if not all today. The rope climb should be quick because there is only one per round, if you do need to modify the movement we will be practicing with the rope assisted pull-up to strength our upper body for the rope climb. The double unders should be a quick recovery and should be close to unbroken each round, try not to allow these to be a time hog. 

 

 

Thursday 9.12.19

No-Hitter”
27 min AMRAP:

300/250m Ski Erg
30 Sit-ups / Russian Twists (per side)  / Alternating V-ups
:30 sec Handstand Hold F(3 Wall Walks) S(30’ Handstand Walk)
100m D-Ball Shoulder Carry

WOD Tips:
– Each Thursday for the past few weeks we have increased the overall time you are working. Last week was 25 minutes, and this week jumps to 27. During the AMRAP try to find a steady pace in Round 1 that will allow you to keep moving throughout the entire workout. Each round the core movement that you perform will change. We will also be giving a chance for you to practice and play with wall walks, handstand holds, or a handstand walk. We will start each round with a Ski Erg, and end each round with a D-Ball shoulder carry. Because the D-ball is on the shoulder, try to push the weight.

 

 

Friday 8.02.19

Strength/Skill Work: 3 sets of 8 Sumo Deadlifts at 70-80% of Sumo Deadlift test weight (15 minutes)

Put the Team on My Back”

13 min AMRAP (Partner WOD):

20 Deadlifts F(155/105) P(185/125) S(225/155)

30 Burpees Over the Bar
40/30 Bike Erg Cals

WOD Tips:
– Our focus today is the deadlift. Now that we have completed the RDL phase, it is time to reintroduce the Sumo Deadlift and build on it for the next couple of weeks. During the 15 minutes we will be completing 3 working sets of 8 reps. There is not set tempo, but this should be controlled on the lower phase each rep. Stay within the 70-80% range as we will be increasing the percentages every week.
– “Put the Team on My Back” is a shorter partner AMRAP to end the day. This WOD will also include the deadlift, this time a standard stance instead of the sumo. Pick a weight on the bar that you could do 15+ reps with when fresh, but ideally just able to complete sets of 5 with you and your partner. For the Burpees Over the Bar stay low, and switch off often with your partner to avoid quick burnout. Because this is a short AMRAP, when you get on the Bike Erg push the pace. Switch off as soon as you feel yourself slipping.

 

 

Saturday 8.03.19

“You and Me”

For Time: (Partner WOD) (35 min cap)
800m Run (Together)
125 Cal Row
125 Toes to Bar F(Toes to Rings)
125 Thrusters F(45/35) P/S(75/55)
800m Run (Together)
F(100 reps) S(150 reps)
*Partition reps of the Row, Toes to Bar, and Thrusters however you wish

WOD Tips:
– We are ending the week with a LONG partner chipper. Each team will buy-in and buy-out with an 800m run together. Once you come back into the gym, the workout will be in your hands. You will be given 125 Calories on the Rower, 125 Toes to bar, and 125 Thrusters to complete in any rep scheme, sets, or order you wish. This will take some pre-WOD game planning with your team! The Toes to Bar should be completed in sets of around 5 reps per person so save yourself. The weight on the thrusters should be light enough that when fresh you could complete 20+ reps unbroken with. For the row have a plan going in so that you don’t burn out too early. Once you complete your rep number totals, you will buy-out with another 800m run. The goal for today is to try and finish this workout under the 35 minute time cap!

Extra Credit 9.2.19

By: 0

Monday 9.02.19 – HOLIDAY SCHEDULE

WOD: “Morrison“

NO EXTRA CREDIT / HOLIDAY SCHEDULE

 

 

Tuesday 9.03.19

WOD: “Rinse and Repeat”

Extra Credit: 

4 Rounds (Not for Time):
6-12 Strict Pull-ups
100m Single Arm Farmers Carry (50m / arm)

 

 

Wednesday 9.04.19

WOD: “Step By Step“

Extra Credit:
3 Rounds (Not For Time):
20 GHD Sit-ups to Parallel
20 GHD Hip Extensions
* Complete 1 Round of the Recovery Protocol on Crossover Symmetry

 

 

Thursday 9.05.19 

WOD: “Torrential Downpour”

Rest Day / Active Recovery 

 

 

Friday 9.06.19 

WOD: “Dynamite”

Extra Credit: 

Every 3 minutes for 15 minutes:
3 Power Snatch + 3 Overhead Squats
10 Bar Facing Burpees 

 

 

Saturday 9.07.19 

WOD: “Buzz and Woody”

Extra Credit:
Bench Press 4 sets of 10 reps
*Find a weight that you can complete for 12-15 reps unbroken
– Complete 10 Bicep Curls + 10 Banded Tricep Extensions after each set 

BeachFit Week of WODs 9.2.19

By: 0

Monday 9.2.19

“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:

Warm Up/Cool Down Suggestions: Focus on prepping the shoulders, low back, and hamstrings for the devil press. 

Movement Specifications: All movements are for max reps. 

Staging Notes: Devil Press on main floor. We need to stage pairs of DBs for this workout. 10’s – 30’s. 15/17.5/20 will be the most popular and we will need a bunch of sets of those. Mats in between blue poles and the rig. We need all the blue and gray mats. Bikes along the tv facing the clock. 

Heats/Starting Stations: Start class evenly across the 3 movements and have them rotate with everyone resting on 4th minute.

Scaling Notes: Athletes can muscle clean + Push Press instead of snatching the DBs for the devil press.

Explanation 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 9.3.19

“Hexagon”

2 sets:

AMRAP 6

100 meter Run 

30 feet of DB Front Rack Walking Lunge (Adv: 60+/40+)

10 Alternating V ups 

-Rest 1:00-

AMRAP 6

7 Strict Knees to Chest (Adv: Knees to Elbow)

20 seconds of Wall Sit (Adv: Add KB)

20 Plate Jumps

-Rest 1:00-

Coaches Notes:

Warm Up/Cool Down Suggestions: Today can be a workout where they start out at moderate pace and warm up as they go but you will want to have shoulders ready to Hanging movements. Also prep lower body for plate Jumps.

Movement Specifications: The Front Rack DB Lunge was with a single DB. The alternating v ups are 10 total reps/set. 

Staging Notes: Lunges in main room, set up cones for 30 foot segment. Mats for v ups between rig and blue poles. Plates along the tv. 

Heats/Starting Stations: Split the class and start half the group on opposite workouts. Large classes can be split up within each amrap as well. 

Scaling Notes: Walking Lunges can be done without weight. Wall sit can be done with a kB in goblet position as an Advanced option. Hanging Movement can be scaled to a Lying leg raise while holding onto the rig. 

Explanation Notes: Today is very similar to last week’s “Twist and Shout” in that we are going long and working to maintain an aerobic state while doing several different movement patterns. The goal is to match or beat your rounds + reps score from set 1 in Set 2. In each AMRAP, keep in mind that you will have very little rest between workouts and you will be going through these two workouts again for a second set. Your score for today is lowest rounds + reps score for each Workout separately.

 

 

Wednesday 9.4.19

“Hot Fudge Sundae”

In 12:00 build to your heaviest:

12 Double KB Suitcase Deadlift (20X1)

12 Alternating DB Z Press 

For Time 

3 Rounds 

15/10 cal Row (Beginner: 12/7)

15 KBS

15 Box Jumps 

Time cap: 9 min 

Coaches Notes:

Warm Up/Cool Down Suggestions: Prep for hinging and pressing for part A. Add some jumping prep as well for part B. 

Movement Specifications: Deadlift is with 2 KBs and will have a 2 second lowering tempo. The alternating DB Z Press is the same movement and rep scheme we did last week. The goal is to use DBs heavier than last week. https://m.youtube.com/watch?v=ESugmlD0wbE

The KB Swing is an American (overhead) swing today. 

Staging Notes: Rowers along both walls. Boxes on main floor. KBs in pairs on East side of rig. Set up plates in KB station for risers. Have each class grab their own DBs for part A. 

Heats/Starting Stations: Partner up the class and have them start on opposite movements for part A. Encourage class to partner up with someone who may share the same DBs as them. 

Scaling Notes: Use plates for risers for anyone with limited hamstring flexibility.

Explanation Notes: Today we are focusing on strength while continuing with the same movement we did last week. In part B, we are looking at a simple workout thet we want to hit hard and fast! Your score for part A is your weight for the press and your time for part B. 

 

 

Thursday 9.5.19

“Stay In Your Lane”

4 sets:

4:00 on / 2:00 off 

400 meter Run (Adv: 500 meters)

16 Alternating DB Snatches (Adv: 40+/25+)

With remaining time: 

Max Reps of Burpees 

Coaches Notes:

Today is a longer interval workout where we are continuing our focus on building volume with higher effort running. Athletes should look to really push the pace on the run and then find an effort on the remainder of the movements (DB Snatch/Burpee) where they feel they can recover while still getting as much work done as possible. This will be necessary because of the shorter rest given between intervals today. Your score for today is total burpees over all sets. Today you will have 2 scores, your DB weight will be score 1. Your total burpees will be score 2.

 

 

Friday 9.6.19

“Ski Lift”

In 10:00 build to your heaviest:

6-8 Weighted Lateral Step Up / leg 

*After every set:

30 seconds of Side Plank / Side  (Adv: Weighted)

For Time

3 Rounds 

250/200 meter Ski Erg (Adv: 300/250 m)

20 Sit ups (Adv: 30 reps)

100 meter SA Farmer’s Carry (50m/arm; Adv: 53+/35+)

Time cap: 12 min

Coaches Notes:

Today we are focusing on lower body and core strength. Part B is meant to be done at a hard effort, don’t hold back! Your 2 scores for today are your heaviest D Ball used for part A and your time for part B. 

 

 

Saturday 9.7.19

“Honest Abe” (Compare: 8.28.18,4.3.19)

AMRAP 20

250 meter Run (Adv: 400 m)

20 Air Squats (Adv: 25 reps)

7 Ring rows (20X1; Adv: Strict Pull ups)

7 Push ups (Adv: 10 reps)

Coaches Notes:

Today is a simple but long workout with the focus on running and bodyweight movements. Picking a pace to start out with that will be manageable for the long haul is the goal. We want to feel like we can maintain and push it in the last couple of minutes. We have done this workout a few times so look back in Sugar Wod for your previous score! Your score today is rounds + reps. 

 

 

Sunday 9.8.19

“Third Wheel”

For Time 

800 meter Sled Drag (Adv: 135+/90+)

90 D Ball Cleans (Adv: 100/60)

180/150 cal Bike Erg (Adv: 240/200)

Time cap: 30 min 

Coaches Notes:

Today is a really fun grinder team workout that will require a lot of communication and a solid game plan. Challenge yourselves on the weights knowing that anyone can pick up the slack, the time cap is a little longer with the intention of athletes picking a tough weight on the dball and sled! All work can be divided among the team in any way. Your score for today is total time.

 

 

CrossFit Week of WODs 9.2.19

By: 0


Monday 9.02.19
– HOLIDAY SCHEDULE

“Morrison“
30 min AMRAP (Partner WOD):
50-40-30-20-10
Wall-Balls F(16/10) P/S(20/14)
Box Jumps F(Step-ups) P/S(24/20)
Russian Kettlebell Swings F(44/35) P(62/44) S(70/53)

WOD Tips:
– For Labor Day we will be taking on a partner variation of Hero WOD “Morrison”. Typically this is an individual workout, completed for time as an individual. Today we are making this a 30 minute AMRAP, and giving you a partner. The goal and challenge for this workout is to try to complete two rounds. Pick a weight on the Wall-Ball that you can complete at least 15 reps each time you pick up the ball. The Kettlebell should be similar in the sense that you should be able to complete at least 15 reps each time it is your time. We will have one partner working, one partner resting at all times.
– U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

 

Tuesday 9.03.19

Strength/Skill Work: 5 sets of 1 Split Jerk @ 80-90% (15 minutes)

“Rinse and Repeat”

4 min AMRAP:

21-15-9 F(15-12-9)

Cal Row

Shoulder to Overhead F(75/55) P/S(95/65)
*Rest 4:30 and Repeat

WOD Tips:

– Our focus today is the Shoulder to Overhead which we will have in both the strength and metcon. During the strength we will be building to a heavy weight, but something that feels smooth for each rep. We have given a small window in percentages depending on if the weight feels good or bad on this particular day. It has been a while since we have completed a heavy split jerk, so use this as an opportunity to get some quality practice in.
-“Rinse and Repeat” is a repeat workout that we last completed on 7.3.2018. We would like for you to get close to finishing the 21-15-9 in the 4 minutes, so choose a weight on the shoulder to overhead that you can do unbroken each round. Push Press will be the quickest version, but you could also opt for a Push Jerk today. If you are not as proficient on the rower, consider switching to 15-12-9 for both movements to keep the intensity high.  You will have a little more rest built in than you are working, so this should allow you to go just as hard on round 2.

 

 

Wednesday 9.04.19

Strength/Skill Work:  Every 3:00 minutes for 12 minutes perform 3 Back Squats
*Between every set perform 6 DB Bent Over Rows/side

“Step By Step“
3 Rounds For Time (14 min cap):
400m Run

20 D-Ball Step-ups  F(30/20) P(40/30) S(60/40)
15 Australian Ring Rows

WOD Tips:
– The two big focuses of the day are squatting and horizontal pulling. During the strength we will be completing 3 Heavy Back Squats every 3 minutes. If you were here on 8.21.19, we completed 5 reps every 2:30 minutes. The goal is to go slightly heavier than that this week. Between each set we will be completing 6 DB Bent Over Rows/side. You may choose to go as heavy as you wish on this part, as this  is a prep for the Ring Rows in the workout.
– Our workout today is a quick 3 Round finisher. Each round will start with a 400m run. We encourage everyone to keep the full distance, as this is a good workout to focus on your breathing during each run. For the D-Ball this should be a weight that you can complete unbroken on the reps, but switching shoulders at the halfway point. Break up the Ring Rows early to save yourself for the later rounds as this is a movement that is easy to burnout. The goal is to keep each round as close to 4 minutes as possible, trying to complete this workout in around 12 minutes.

 

 

Thursday 9.05.19

Torrential Downpour”
Every 2:30 minutes for 5 Rounds:

900/800m Bike Erg
Max Rep Push-ups in remaining time

– Rest 4 minutes –

Every 2:30 minutes for 5 Rounds:
450/400m Row
Max Sit-ups in remaining time

WOD Tips:
– We are upping the working time from the past couple of Thursday’s, with today’s workout being 25 minutes of actual work time. Most of the time this workout will be spent on either the Bike Erg or Rower. Ideally we are finishing the machines in around 1:45 to have about :45 seconds of work time before the next round. Focus on movement quality for the Push-ups and Sit-ups and use this as a chance to catch your breath. You will spend 5 straight intervals at one station before rotating to the other. This will be a challenging aerobic workout.

 

 

Friday 9.06.19

Strength/Skill Work: 4 sets of 6 Barbell RDLs (30×1) at 45-55% of Sumo Deadlift test weight (12 minutes)

“Dynamite”

4 Rounds For Time: (14 min cap)

12 Deadlifts F(95/65) P(115/75) S(135/95)
9 Hang Cleans
6 Front Squats
30 Double Unders F(Double Taps) S(50 Dubs)

WOD Tips:
– This will be our 4th and final week of our RDL build, before we convert to Sumo Deadlifts. The percentages should only be about a 5% jump from whatever you used during last weeks strength, or use the percentages from your Sumo Deadlift test in. It is not necessary to take the RDL’s all the way to the floor, instead focus on loading the hamstrings throughout this movement. You will have a few minutes before the clock starts to start prepping, and then about 4 more minutes inside of the 12 minutes to get to your weight. This week we are also adding one more working set as the actual rep numbers have decreased.

– “Dynamite” is a quick 4 Round barbell heavy workout. This “DT” styled workout will have a similar flow, with a slight change in movements. The goal is to try to stay unbroken on the barbell as long as possible. After each round of the barbell you will split up the rounds with 30 Double Unders. You can modify this number down, or modify to double taps, with sport having the option to jump to 50 reps. The goal is to stay around 3 minutes per round.

 

 

Saturday 9.07.19

“Buzz and Woody”
20 min AMRAP (Partner WOD):

40/30 Cal Ski Erg
30 DB Thrusters F(30/20) P(40/30) S(50/35)
20 Burpee Pull-ups S(15/10 Burpee Muscle-ups)

WOD Tips:
– We are finishing the week off with a fun Partner AMRAP. As a team you will get to decide how you divide the reps, one person working and one partner resting. Try to keep quick transitions on the Ski Erg to avoid early burnout, and to keep the intensity high. The DB Thruster weight should be something you could do 15+ when fresh, and at least 8 everytime you pick up the DB’s. We will be finishing with 20 Burpee Pull-ups, or for the sport option Burpee Muscle-ups. This movement is best split 1 rep at a time between you and your partner. The goal today is to complete 3-4 full rounds.

BeachFit Week of WODs 8.26.19

By: 0

Monday 8.26.19

“Gut Grenade”

5 sets 

2:30 on / 2:30 off 

250 meter Run (Adv: 300 meters)

15 Sit ups 

With Remaining Time:

Max reps of Burpees to Target 

Coaches Notes:

The Focus for today is on building running volume at a hard “push” pace. The goal is to run each interval as hard as possible. We want our intermediate and advanced athletes to be shooting for 50+ burpees today! Your score for today is total burpees over the 5 sets.

 

 

Tuesday 8.27.19

“Twist and Shout”

AMRAP 12

200/150 meter Ski Erg (Adv: 250/200m)

60 meter Farmer’s Carry (Adv: 70/53)

20 sec. of Side Plank Rotations / Side 

-Rest 1:00-

AMRAP 12

400/300 meter Bike Erg (Adv: 500/400m)

9 Australian Rings (20X1)

9 MB Rotational Throws / side 

Coaches Notes:

Today is a long aerobic day with an emphasis on fundamentals. We want you to challenge yourself on the standards/weights but also work at a sustainable pace so that you can keep up quality work over the entire 24 minutes. Your score today is rounds + reps for each workout separately.

 

 

Wednesday 8.28.19

“The Playground”

EMOM 24

Min 1: 40 sec. Shuttle Sprint 

Min 2: 40 sec. of Plank 

Min 3: 40 sec. of SA RKBS (Alt. Arms each round)

Min 4: 40 sec. of Box Jumps 

Coaches Notes:

: Today is a longer aerobic interval workout, use today as a skill and aerobic capacity building day. Stay light on the swings and focus on perfect movement. No score today, just take notes.

 

 

Thursday 8.29.19

“Duck,Duck,Goose”

In 12:00 build to your heaviest:

12 Dball front squat (22X1)

12 Alternating DB Z Press 

 

AMRAP 8

8/6 Row Cals

8 Alternating Double DB Front Rack Reverse Lunges (Adv: 40+/25+ per hand)

20 sec. Hanging Knee Tuck Hold (Adv: L Hang)

Coaches Notes:

Today we have a lot of strength work focusing on the squat and pressing movements. We will finish the day with a pretty short effort so we want you to really push the intensity for part B. Your score for the day is your weights used for part A and rounds + reps for part B. 

 

 

Friday 8.30.19

“Puke and Rally”

EMOM 10

Min 1: 40 sec. of Sumo KB Deadlift (30X0)

Min 2: 40 sec of Bike Erg (Build pace each round)

 

For Time

2 Rounds 

15/10 cal Bike Erg 

25 Burpees (Beginner: 15 reps)

15 Ball Slams (Adv: 30+/20+)

Time Cap: 10 min 

Coaches Notes:

Today is a great all around workout. We are focusing on learning some pacing skill, building posterior strength/endurance, and also achieving intensity. Your score for today is heaviest weight used in part A and your time for part B. 

 

 

Saturday 8.31.19

Heads Up Seven Up”

For Time

7 Rounds 

125 meter Run 

12 Straight Leg Sit Up (Adv: weighted)

12 Box Jumps 

Time cap: 20 min 

Coaches Notes:

Today is simple, fast, and fun Saturday workout. Your score for today is total time.

 

 

Sunday 9.1.19

“Let The Good Times Roll” (Compare: 6.15.19)

For Time

3 Rounds

Buy In: 800 meter Run (together)

45 Wall Balls 

25 Ring Rows (20X0; Adv: 20 Strict PU)

200 Jump Rope Singles (Adv: 100 DU)

Coaches Notes:

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.