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Tuesday 9.25.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

15 Minutes to Build a Heavy Triple Power Clean

“Timed Out Elizabeth”
1 Rounds For Max Reps: (Compare to 6.25.18 and 10.6.17)
60 Seconds of Power Cleans F(95/65) P(135/95) S(155/105)
60 Seconds of Ring Dips F(Push Ups)
45 Seconds of Power Cleans
45 Seconds of Ring Dips
30 Seconds of Power Cleans
30 Seconds of Ring Dips
*15 Secs Rest Between Each

WOD Tips:
– Today’s strength/skill work is an opportunity to build strength while prepping for the workout. The reps are low today to allow you to go heavy on the power cleans, but at the same time practicing barbell cycling for when we get to today’s metcon. These reps will be held onto for touch and go reps.
– “Timed out Elizabeth” is a repeat workout from 3 months ago as well as October of last year, and is a variation of the benchmark workout “Elizabeth”. The goal is to complete 90 total reps in the time allotted, which would be the equivalent to the number of reps for Elizabeth.  If you don’t feel that you can get close to 45 reps of each movement, you should consider scaling one or both movements today. Choose a weight for the cleans that you can hang onto for 15+ unbroken reps when
fresh. Ring dips should be kipping today. If you are unable to get consistent sets of 3-5 kipping dips under fatigue, then you should scale to push ups today. This is a very short workout so we want to be working really hard for the majority of the working intervals.

BeachFit WOD:

“When It Rains It Pours”

A. :30 on / :15 off

7 Rounds @ each station before moving on. Record total reps for each station.

  1. Burpees 
  2. Row Calories 
  3. Wall Balls 

Explanation Notes: Today we will be recording our rep total for each station. The goal is to achieve maximum possible reps for each movement. Your score is will be total reps for the entire workout. 

Monday 9.24.18 Workout of the Day

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CrossFit WOD:

“21 Questions”
21 Min AMRAP:
6 Toes to Bar F(6 Toes to Rings) S(3 Bar Muscle Ups)
9 Burpees
12 Box Jumps F(24/20) P/S(30/24)
15/12 Cal Bike Erg

Core WOD

WOD Tips:
– Today’s workout name is fitting not only because it is a 21 min AMRAP, but because you may be questioning how long this workout is every minute that passes… only kidding! Today is a great day to work on your pacing and staying mentally tough for the full 21 minutes. It’s also a great day to work on a gymnastics movement, and the reps for toes to bar/rings and bar muscle ups is purposely kept on the low side so you can focus on great technique and seeing if you can keep these sets unbroken for the entire workout. We also would like for you to challenge yourself to a higher box jump, especially if you are already very proficient at box jumps.
Find a pace out of the gate that you think you can sustain for 21 minutes. You may even want to peek at the clock at the end of each round to gauge how well you are holding your pace. A good goal for the day is to try and complete 5-7 rounds. We will finish today off with a spicy core WOD.

BeachFit WOD:

“Three of A Kind”

A. AMRAP 7

7 Double KB Deadlift (20X1)

27 Plate Jumps 

—Rest 2:00—

B. AMRAP 7

200 meter Run 

10 Side Plank Rotations / side 

—Rest 2:00

C. AMRAP 7

10 Straight Leg Sit ups (Adv: Add SB)

10 SA Ring Rows (5/ arm)

Explanation Notes: Today is a nice blend of strength and cardio that will give you a chance to incorporate the data recorded the last time we did Double KB Deadlifts. 

CrossFit Week of WODs 9.24.18

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“There should be no shame in admitting to a mistake; after all, we really are only admitting that we are now wiser than we once were.” -Greg McKeown

Monday 9.24.18
“21 Questions”
21 Min AMRAP:
6 Toes to Bar F(6 Toes to Rings) S(3 Bar Muscle Ups)
9 Burpees
12 Box Jumps F(24/20) P/S(30/24)
15/12 Cal Bike Erg

Core WOD

WOD Tips:
– Today’s workout name is fitting not only because it is a 21 min AMRAP, but because you may be questioning how long this workout is every minute that passes… only kidding! Today is a great day to work on your pacing and staying mentally tough for the full 21 minutes. It’s also a great day to work on a gymnastics movement, and the reps for toes to bar/rings and bar muscle ups is purposely kept on the low side so you can focus on great technique and seeing if you can keep these sets unbroken for the entire workout. We also would like for you to challenge yourself to a higher box jump, especially if you are already very proficient at box jumps.
Find a pace out of the gate that you think you can sustain for 21 minutes. You may even want to peek at the clock at the end of each round to gauge how well you are holding your pace. A good goal for the day is to try and complete 5-7 rounds. We will finish today off with a spicy core WOD.

Tuesday 9.25.18
Strength/Skill Work:

15 Minutes to Build a Heavy Triple Power Clean

“Timed Out Elizabeth”
1 Rounds For Max Reps: (Compare to 6.25.18 and 10.6.17)
60 Seconds of Power Cleans F(95/65) P(135/95) S(155/105)
60 Seconds of Ring Dips F(Push Ups)
45 Seconds of Power Cleans
45 Seconds of Ring Dips
30 Seconds of Power Cleans
30 Seconds of Ring Dips
*15 Secs Rest Between Each

WOD Tips:
– Today’s strength/skill work is an opportunity to build strength while prepping for the workout. The reps are low today to allow you to go heavy on the power cleans, but at the same time practicing barbell cycling for when we get to today’s metcon. These reps will be held onto for touch and go reps.
– “Timed out Elizabeth” is a repeat workout from 3 months ago as well as October of last year, and is a variation of the benchmark workout “Elizabeth”. The goal is to complete 90 total reps in the time allotted, which would be the equivalent to the number of reps for Elizabeth.  If you don’t feel that you can get close to 45 reps of each movement, you should consider scaling one or both movements today. Choose a weight for the cleans that you can hang onto for 15+ unbroken reps when
fresh. Ring dips should be kipping today. If you are unable to get consistent sets of 3-5 kipping dips under fatigue, then you should scale to push ups today. This is a very short workout so we want to be working really hard for the majority of the working intervals.

Wednesday 9.26.18
Strength/Skill Work:

Back Squats – 4 Sets of 7 (1 st Working Set Should be Around 60-70% of 1 RM – 15 Min Cap)

“Gold Rush”
4 Rounds For Time: (17 Min Cap)
400m Run
30 Double Unders F(50 Plate Hops)
20 Wall Balls F(14/10) P/S(20/14)

WOD Tips:
– Today’s focus is the squat, as we have the movement in both the strength and the skill. After a few warm up sets, you should count your first working set when you get to about 60-70% of your 1 rep max, and then you can increase slightly from there. For the strength, you will be hitting bigger sets of 7 reps, so make sure we are making smart jumps once we are at our working percentage. If you do not have a current 1 Rep Max, use this time to work up to a challenging 7 reps.
– “Gold Rush” is a run heavy workout – separated by wall-balls and double unders. Select a weight on the medball that allows you to hang onto all 20 reps unbroken, at least through the first couple of rounds – but it should never go over two sets. The double unders should also be very quick today, and we prefer to see you do it unbroken each round. If we do not have double unders yet, our modification today will be plate hops. This will keep the workout simple and fast. The runs make up
the bulk of the workout so focus on pushing yourselves each time you make it back to this movement. A good reasonable goal is to try and finish between 12-14 minutes.

Thursday 9.27.18
“Triple Double”
6 Min AMRAP:
5 D-Ball Over the Shoulder F(60/50) P(80/60) S(100/80)
300m Ski

6 Min AMRAP:
12 DB Push Press F(25/15) P(35/20) S(45/35)
60’ Sled Drag F(90/45) P/S(135/90)

6 Min AMRAP:
12 Ball Slams F(20/15) P/S(30/20)
300m Row
*1 Min Rest Between AMRAPs

Core WOD

WOD Tips:
– Today we will be using the entire gym floor for three separate 6 min AMRAPs. Each AMRAP will offer up different movements, but on all of them we want you to be able to accumulate multiple rounds. The first AMRAP will be our heaviest section, with the D-Ball. We should be able to get through the 5 reps in a short period of time, but you still want to segment the movement into two pieces (to the hip, extend the hips and clean weight). The second AMRAP will have a combo of pulling and
pushing – select a DB weight that you can consistently do the 12 reps unbroken. The final AMRAP is the lightest, but the most intense. Choose a Slam Ball that you can easily pick right back up for another rep. Each AMRAP will have a 1 minute break between, so treat this as more of a 15-20 minute workout than just a 6 minute workout.

Friday 9.28.18
Strength/Skill Work:

10 Minutes to Find a 1 Rep Max Weighted Pull Up

“Up in Smoke”
For Time: (16 Min Cap)
30-20-10
Cal Assault Bike (Women -5 Cals)
DB Snatch F(50/30) P(60/40) S(70/50)
3-2-1
Rope Climbs F(6-4-2 RA Pull Ups) S(1/2 Legless)

WOD Tips:
The strict pull-up is movement that we have been training consistently the past couple months. Today we will be testing our progress, and letting you attempt to find a max weight for the day. If we are not using weight, you can perform the strict pull-ups at bodyweight, and our fitness option will be either banded strict pull-ups or banded lat pull-downs. With these modifications we can add a few more reps onto the sets to work more for volume than a 1 rep max.
– “Up in Smoke” is a For-Time workout with descending reps – so hopefully we are speeding up as we go. During the set of 30 on both the bike and the DB we should be at a steady pace, as there is no need to go all out early. During the rope climbs there isn’t a ton of repetitions so challenge yourself here. During the rounds of 20 we should look to increase our intensity slightly, and by the round of 10 we should be pushing as hard as we can to finish the workout. The DB weight is heavier than
we have done recently, but should be a weight you can move through without any long breaks between reps. A goal for today’s workout is to try and finish between 11-13 minutes.

Saturday 9.29.18 

NO Classes Today, Open Gym 7-9 AM
Beach WOD @ Marcinski Park @ 9:30 AM

BeachFit Week of WODs 9.24.18

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Monday 9.24.18

“Three of A Kind”

A. AMRAP 7

7 Double KB Deadlift (20X1)

27 Plate Jumps 

—Rest 2:00—

B. AMRAP 7

200 meter Run 

10 Side Plank Rotations / side 

—Rest 2:00

C. AMRAP 7

10 Straight Leg Sit ups (Adv: Add SB)

10 SA Ring Rows (5/ arm)

Explanation Notes: Today is a nice blend of strength and cardio that will give you a chance to incorporate the data recorded the last time we did Double KB Deadlifts. 

Tuesday 9.25.18

“When It Rains It Pours”

A. :30 on / :15 off

7 Rounds @ each station before moving on. Record total reps for each station.

  1. Burpees 
  2. Row Calories 
  3. Wall Balls 

Explanation Notes: Today we will be recording our rep total for each station. The goal is to achieve maximum possible reps for each movement. Your score is will be total reps for the entire workout. 

Wednesday 9.26.18

“Lebron and D Wade 2.0”

AMRAP 21 – In Teams of 2

30/20 Ski Erg Cals

15 BF Curtis P’s

30 Hanging Strict Knees to Chest (Adv: Strict Knees to Elbow)

100 meter Farmer’s Carry 

Explanation Notes: Today is a fun partner workout that has evolved from another workout we have done recently. The difference is that one partner will NOT be running at all times. Teammates can split up the work however they like with one partner resting at a time. Therefore, push yourself on the intensity on all movements and challenge yourself to go a little heavier on the weight movements, especially on the Farmer’s Carry. A great goal for this workout is to complete 4 rounds. 

Thursday 9.27.18

“99 Problems But A Box ‘Ain’t One”

For Time 

10 Rounds

100 meter Run

9 KBS

9 Box Jumps 

Time cap: 22 min 

Explanation Notes: Today is a tough workout that will really challenge you during the later rounds to hold on to the KB and maintain your working pace, be sure to choose a good pace from be start as the limiter will be your breathing by the end. 

Friday 9.28.18

“Bench Warmer”

A. EMOM 10

Min 1: 5-7 DB Bench Press (21X1)-build

Min 2: 5-7 KB Leg Lifts 

B. EMOM 12

Min 1- 12/8 Bike Erg Cals (Adv: 15/10)

Min 2- 45 sec. of D ball Cleans 

Min 3- 45 sec. of FLR on DBs (Adv: on Rings)

Explanation Notes: Today we are introducing a new movement in the DB Bench press. Take your time and challenge yourself to build to a solid working weight for the strength portion. Be ready for a change of pace. For as slow as part A might seem, part B will move very quickly so be prepared to stay with the clock!

Saturday 9.29.18

Beach Wod!!! 

9:30 @ Marcinski Park , See you there!

Sunday 9.30.18

“Boulder Dash”

AMRAP 25

.3/.2 Mile Assault Bike 

70 foot Heavy Sled Push 

3 Rope Lowers (Adv: 5 reps)

14 Dball Squats (7/shoulder)

21 GHD Sit ups to Parallel 

Explanation Notes: Today is a long grinder that has a lot of different movements that BF does not normally have the option to try in North building. Encourage everyone to have fun with it and get out of their comfort zone today, they will be surprised by how much they enjoy it!

Saturday 9.22.18 Workout of the Day

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CrossFit WOD:

“Wheaties”
4 Min AMRAP:
4 Rounds of:
9 Deadlifts F(75/55) P/S(95/65)
7 Hang Power Cleans
5 Shoulder to Overhead
Max Cal Bike Erg in Remaining Time

4 Min AMRAP:
3 Rounds of:
9 Deadlifts F(95/65) P/S(125/85)
7 Hang Power Cleans
5 Shoulder to Overhead
Max Cal Bike Erg in Remaining Time

4 Min AMRAP:
2 Rounds of:
9 Deadlifts F(115/75) P/S(155/105)
7 Hang Power Cleans
5 Shoulder to Overhead
Max Cal Bike Erg in Remaining Time
*4 Mins Rest Between

WOD Tips:
– “Wheaties” is a great workout to practice your barbell cycling. In each 4 minute interval, the rounds on the bar will decrease, but the weight will increase. Choose your weight based on the final barbell, which should be a weight that you could probably do 1 round unbroken with when fresh. The first AMRAP should be a weight that you could hang onto the barbell for multiple rounds unbroken if we made you. Round 2 is a weight that you should be able to get close to 2 rounds unbroken, and AMRAP 3 should be 1 round at a time. This doesn’t mean you have to hang on, but select a weight that COULD allow you to. After each 4 min AMRAP, with remaining time you will be on the Bike Erg for Max Cals.

BeachFit WOD:

“Tango & Cash”

A. 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 

Explanation 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. 

Friday 9.21.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work: Front Squats – 3, 3, 3, 3, 3, then AMRAP @ 85-90% (15 Min Cap)
“Complete Game”
9 Min AMRAP:
6 Burpees Over the Bar
12 Front Rack Lunges F(45/35) P(75/55) S(95/65)
30 Double Unders F(20 Lateral Hops)

WOD Tips:
– In today’s strength, we will be continually building through 5 sets of 3 repetitions – ending with an AMRAP set at 85-90% of your 1 rep max. Ideally we will be getting between 4-6+ reps on that final set, but keep going as long as your form looks good. You can either add weight from your final set of 3, or if it was challenging enough, you can stay there to attempt your 1 set of max reps.
– “Complete Game” is a quick 9 minute burner. With the rep numbers being low, we expect all movements to be moved through with little to no sticking points. The Burpees over the Bar can be completed laterally. The 12 Front Rack Lunges (6 per leg) should be light today and completed at a weight that you can hold onto unbroken throughout the entire workout. The double unders should not take a lot of time to complete. Our fitness option today is 20 lateral hops over the bar or a line, to take out some of the technical side of the double under, but make this a very intense workout.

BeachFit WOD:

“Bell Hop”

Tabata x 8 / station (:45 between stations)

  1. Shuttle Sprints 
  2. RKBS
  3. Jump squats 
  4. Sit ups

Explanation Notes: Today is going to be a tough combination of movements mixed within the infamous Tabata workout. Focus on quality squats and really pushing on the Shuttle sprints. Good luck! 

 

Thursday 9.20.18 Workout of the Day

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“Jacked and Tan” – a perfect name for our next Beach WOD! Don’t forget our next one is Sept 29th!

CrossFit WOD:

“Jacked and Tan”
4 Rounds For Time: (25 Min Cap)
500/400m Row

30 Sit Ups S(GHD to Parallel)
15 DB Bench Press F(40/20) P(50/30) S(60/35)
100m Farmer’s Carry F(44/26) P(53/35) S(62/44)

WOD Tips:
– “Jacked and Tan” will get you beach ready. This is a fun Thursday workout that will work your “show” muscles. The 30 sit-ups can be modified to GHD’s to Parallel if you are comfortable with the movement and want a little extra challenge. The Bench Press should be completed with a weight that we can hit 15 reps unbroken at least for 1-2 sets with maybe a quick break in rounds 3-4. For the Farmers carry, this will be one lap around the outside of the building. This should be a weight that you can hang onto for the majority of the distance, with maybe 1 quick break by the end. Use the row as a recovery, but it still should be done at a steady pace.

BeachFit WOD:

“Paul Bunyan”

AMRAP 22

500/300 meter Bike Erg 

9 Australian Ring Rows (Adv: 3 Rope Lowers)

7 Half Kneeling DB Chops / side 

5 Shoot Throughs (3 sec. Pause)

100 meter OH Plate Carry  

Explanation Notes: Today is a workout similar to last Thursday, our goal is to work on some good body building/accessory exercise sessions while also building some capacity on the bikes. Encourage the class to build their pace on the bike and hit their fastest bike intervals in their final round. This will help give them a quality 22 minutes.

Wednesday 9.19.18 Workout of the Day

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CrossFit WOD:

“Soup to Nuts”
18 Min AMRAP:
21-18-15-12-9-6-3
Pull Ups F(Jumping Pull Ups) S(Chest to Bar)
Box Jumps F(Step Ups) P/S(24/20)
KB Swings F(44/26) P/S(53/35)
Cal Ski Erg
*Women subtract 3 cals each round on the ski erg

Core WOD:
3 Rounds: (5 Min Cap)
15 Hollow Rocks
12 Supermans Adv(Rocks)
9 Side Plank Up-Downs/Side
*After 3 Rounds, Hold a Plank Until the 5 Minute Mark

WOD Tips:
– Today is a longer AMRAP with a descending rep scheme. This workout is designed where most athletes will not finish all the reps in 18 minutes, but if you are lucky enough to make it through all the reps, you will get to start back on the 21’s again.
-For the Pull-ups, we recommend choosing a standard that will allow you to do about 15 reps unbroken, but being smart and breaking up your sets early. If you plan to do jumping pull-ups, modify the Box Jumps to Step-ups to keep the jumping volume down. KB swings should be a weight you could hang onto unbroken for 21 reps at least, and try to stay as close to unbroken through the entire workout. A good goal for today’s workout is to try and get to or past the round of 6.

BeachFit WOD:

“Perkis Power” (Compare 7.11.18)

For Time 

3 rounds 

400 meter Run (Sc: 250 meters)

25 KB Goblet squats 

15 Burpees (Sc: No Push up burpee)

Time cap: 15 Min 

+

Core DOWN

Explanation Notes: If you give this one your best effort, you will definitely get your money’s worth today! Try to pick a weight on the squats that is challenging but you can at least do the first round unbroken. The ideal weight is 53/35.

Tuesday 9.18.18 Workout of the Day

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In case today’s workout exposes a weakness! (Or excuse us, not a weakness – a focus point!)

CrossFit WOD:

Strength/Skill Work:

Power Snatch Complex – 12 Minutes to Work to a Moderate Complex of 1 Power Snatch + 1 Hang Power Snatch

“Karabel” – Compare to 6.18.18
10 Rounds For Time: (17 Min Cap)
3 Power Snatch F(6 DB Snatch) P(135/95) S(155/105)
15 Wall Balls F(10 WBs @ 14/10) P/S(20/14)

WOD Tips:
– Today’s focus is the snatch, which we will be doing a variation of in both the strength work and the WOD.  For the strength work, we will have 12 minutes to build to a moderate weight in the complex. The first rep will come from the ground, the second will be brought done and completed from the hang. This will be a good chance to get familiar with the power position in the snatch, and getting your body prepared for “Karabel”.
– “Karabel” is a repeat workout last completed on June 18th, 2018.  It’s a combination of 2 benchmark workouts, Karen and Isabel. The snatches can be power or squat snatches today, but most likely they will be power to stay efficient and save the legs for the wall balls.  Most athletes will struggle more with the wall balls, so be smart with these and break them up early if needed. When choosing a weight for the wall balls, you should be able to do 25+ unbroken reps when fresh.  When choosing a weight for the snatch, it should be less than what you did in today’s strength work, and something you could string together for 8+ reps when fresh. Even though we are now moving fast compared to the strength work, still prioritize your technique and continue moving well with the snatches.
-Pace this workout early, 10 rounds is a lot.  Once you get into rounds 8, 9, and 10, dig deep and finish stronger than you started. Fitness athletes will be doing a modified version of “Karabel” today. Since you already got plenty of work with the barbell in the strength work, we will be moving over to the DB for the workout. This will allow us to lighten the load and increase the volume. Choose a weight for the DB you can do 6 unbroken every time.  For the wall balls, you will be doing 10 instead of 15, with the hopes of keeping it unbroken for all 10 rounds.

BeachFit WOD:

“Jack Hammer”

A. 1:00 on / 1:00 off

10 Rounds 

12 Balls Slams 

With remaining time:

Max Reps of Jack Knife Crunches 

Explanation Notes: Today is a high heart rate interval workout that includes a fairly new core movement for us. Main focus of day is to improve body awareness and core endurance with some intense aerobic intervals. 

Monday 9.17.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

10 Min EMOM:
Min 1) 8-10 DBL DB Bent Over Rows
Min 2) 1 Set of Ring Push Ups

“Boat Race”
3 Rounds For Time: (20 Min Cap)
500/400m Row
400m Run
*Rest 3 Minutes Between Rounds

WOD Tips:
– Our strength for the day is a mix of pulling and pushing. During the DB Bent Over Rows you may choose to increase weight after each set – or stay consistent every round. For the Ring Push-ups find a height on the rings that challenges you, but allows you to get at least 5 reps per round. For those of you who are very efficient with the Ring Push-up, challenge yourself to hit a number in round 1 that you can hang onto consistently each round.
– We have completed a “Team Boat Race” before, but today you will be taking on the workout individually. The 3 minute rest built in will keep it very close to a 1:1 work to rest ratio. Since it is only 3 rounds each and you have rest built in, you should be going around 85-90% intensity for each effort. This should look very much like a sprint compared to our normal running and rowing pace. Your score today will be total time including the 6 minutes of rest.

BeachFit WOD:

“Dragon Roll”

A. EMOM 8

Min 1- 10/6 cal Ski Erg (Adv: 12/8)

Min 2- 45 seconds of Lateral Step ups (Adv: Add SB on shoulder)

—Rest 1:30

B. EMOM 8

Min 1 45 seconds of Sumo KB Deadlift (20X1)

Min 2-45 seconds of DB Bearcrawl 

+

Core Wod 

Explanation Notes: Today we have two shorter workouts for Beachfit but they will get real quickly. Use the lunges and and Deadlifts to recover in each workout and focus more on the quality of the movements and sticking to the tempos.