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Extra Credit 3.16.20

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Monday 3.16.20

WOD: “Nancy”

Extra Credit: single Leg Hinging Strength Progression

Within 20 minutes

3-4 sets (extra set on weaker leg) x 3-4 reps of Single Leg Deadlifts at 100-110% of 5RM

*This is our new Hinging Strength Cycle . This will be our sixth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

Tuesday 3.17.20

WOD: “Switching Gears

Extra Credit:  

Front Rack Step Up Strength Progression:

Within 20 minutes:

Find a new 5RM Front Rack Step Up

*This is our new Squat Strength Cycle . This will be our eighth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

Wednesday 3.18.20

WOD: “E. Honda”

Extra Credit: Assault Bike Conditioning 

Every 2 minutes for 10 minutes (5 sets)

Peak Wattage Rogue Echo Bike Conditioning

10-15 seconds of work (1000-1500 peak wattage)

15-20 seconds of work (500-1000 peak wattage)

*The goal here is to improve our peak wattage conditioning on the Rogue Echo Bike (NOT the Assault Bike). Our peak wattage will determine how much work to rest ratio we will have. If you are able to hit (and hopefully keep) a peak wattage of 1000W or above, then you will work between 10-15 seconds (essentially a 10-15 second sprint). If we have a peak wattage below 1000W, then we will work between 15-20 seconds (close to a sprint but not entirely; more like ~90% effort). The higher the wattage, the less time spent working. Vice versa, the lower the wattage, the longer the work. Record wattage and time spent in the working phase for every round.

Thursday 3.19.20 

WOD: “Generation Iron”

Rest Day / Active Recovery

Friday 3.20.20
WOD: “A Day’s Worth“

Extra Credit: RMU Skill Practice

Spend 15 minutes practicing Ring Muscle-Ups

*This is an open ended 15 minute skill practice session. Work on the weakest part of the movement. That could be the dip, the initial pull, the transition, or even stringing a couple of reps together. Customize these 15 minutes to your needs to better your ring muscle-up. Record what you worked on and any pertinent notes. 

Saturday 3.21.20
WOD: “No Handlebars”

Extra Credit: Conditioning 

8 Min AMRAP:

15 KBS F(44/26) P(53/35) S(62/44)

50 Double Unders

*This will be a sprint style WOD. 4-5 rounds will be your goal to hit within the time domain. Since this is a short WOD, go as hard and as fast as possible especially since this is only a couplet. Record weight used and any pertinent notes.

CrossFit Week of WODS 3.16.20

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Monday 3.16.20

Strength/Skill Work: 12 minutes to build to a heavy weight for 2 Hang Power Snatch + 1 OHS S(1 Hang Power Snatch + 1 Squat Snatch + 1 OHS)

*After each set perform 4-6 Side Plank Leg Lifts/side (Optional) 

 

“Nancy”
5 Rounds For Time: (18 Min Cap)

400m Run

15 Overhead Squats F(Back Squats) P/S(95/65)

WOD Tips:

-Today is a benchmark day with the classic girl WOD “Nancy”.  We are using the strength work to prime the overhead squat before the metcon. During the 12 minutes you will be building in a 2 Hang Snatch + 1 Overhead Squat complex. You may choose to complete this as two Hang Power Snatch, or if you feel comfortable with 1 Power and 1 Squat. There will be an optional core piece with the Side Plank Leg Lifts between each lift if you wish. 

-“Nancy” is all about keeping a strong pace on the runs and staying efficient on the overhead squats.  Pace yourself on the first run especially, and then try to move with the best possible technique on the overhead squats.  If you start moving poorly or inefficiently on the overhead squats, it will catch up to you by the end of the 75 reps. Efficient movement is fast movement. When choosing your weight, the overhead squats should be unbroken for most rounds, and no more than 2 sets in the later rounds. With the 18 minute time cap, you are given around 3.5 minutes to complete each round.

 



Tuesday 3.17.20

Switching Gears
Every 5 minutes for 30 minutes:

500/400m Row

6 Burpee Box Jump Overs F(Burpee Box Step-ups) S(8 reps)

12 Pull-ups/12 Toes to Bar F(6 Strict Pull-ups/6 Strict Knee to Chest) S(16 reps) 

*Score is difference between fastest and slowest round

WOD Tips:
– Today is all about pacing. This will be our longest workout of the week, with 6 total rounds through 30 total minutes. Pacing does not mean going slow, but finding a challenging, yet repeatable effort during the early rounds. Each round will start with a 500/400m Row which should take around 2:00 minutes to complete. The Burpee Box Jumps should take around :45-60 seconds to complete. Our gymnastic movement will alternate between Pull-ups and TTB each round. Because our goal is consistency, your score will be the difference between your fastest and slowest rounds.

 

Wednesday 3.18.20

Strength/Skill Work: Every 2:30 for 5 sets perform 4 Deadlifts 

*After each set perform 6-8 SA DB High Pulls/arm (20×1)

 

“E. Honda”

15 min AMRAP:
100m SA Farmers Carry
15 Sumo Deadlift High Pulls F(45/35) P/S(75/55)
300m Ski Erg
60 Double Unders F(120 Single Unders)

WOD Tips:
– The big focus today will be on hinging, which we will have in both the strength and metcon. During the strength we will building to a heavy set of 4 Deadlifts through 5 working sets. You will have some time prior to start building weight, so all 5 working sets should be heavy. After each set, perform 6-8 DB High Pulls/arm to help prep for the workout. These should be performed at a light weight, with a slower down, faster up tempo.
– “E.Honda” will be a fun but challenging 15 minute AMRAP. We will continue with the hinge and high pull from the strength with Sumo Deadlift High Pulls, a movement we have not performed in a while. This should be at a light weight that you can complete the 15 reps in 1-2 quick sets each round. The 100m Farmers Carry should be as heavy as you can go while staying upright, 50m on one hand, switching hands for the final 50m. The 300m Ski Erg should take just over 1 minutes to complete each round. For the Double Unders you may choose to slightly cut the reps, or complete Single Unders to stay moving if you wish. The score today will be total rounds and reps.

 


Thursday 3.19.20 

“Generation Iron”
4 Rounds: (1:30 on / 1:30 off) 

15/12 Cal Row F(12/9) S(18/15)

w/ remaining time: Max Rep DB Bench Press (20×1)

– Rest 1:30

 

15/12 Cal Bike Erg F(12/9) S(18/15)

w/ remaining time: Max Rep Ring Rows (20×1) S(Elevated)

WOD Tips:
– “Generation Iron” will have a push/pull strength focus. Throughout the 4 rounds, you will work for 1:30 and then rest for 1:30. During the 1:30 rest, we will be rotating to the second station. Each of the stations will begin with a cardio movement. Ideally the calories we choose will allow us to finish in around :50 seconds, leaving us :40 seconds to accumulate as many reps of the other movement as possible. The DB Bench Press should be the same weight throughout the workout, and will be performed with a slight tempo. The Ring Rows will also have a tempo attached, and you can move your feet to change the difficulty based on your needs. The only thing we will be recording today is the weight on the DB Bench Press, so focus on movement quality.

 

Friday 3.20.20
“A Day’s Worth“
8 min EMOM:

Min 1: 8 Back Rack Lunges (AHAP)

Min 2: 6 Ring Plank Knee to Elbow/side

– Rest 2 minutes

8 min EMOM:

Min 1: 60 ft. Sled Push/Pull (Heavy) 

Min 2: :15-20 L-Sit

– Rest 2 minutes

8 min EMOM

Min 1: 8 D-Ball Front Squats (20×1) (AHAP)

Min 2: 6 Medball Rotational Throws/side 

WOD Tips:
– Today has a big focus on lower body strength. Each of the three 8 minute EMOMs will have a big lower body movement that will challenge you in a different way, paired with a core movement. During the Back Rack Lunges you should be at a challenging weight each of the 4 sets, completing 4 reps PER leg. The Sled  should be at a challenging weight that you can push down for 30 ft, and pull backwards for the remaining 30 ft. The final Squat of the day is a heavy D-Ball Front Squat. This will be performed at a tempo, and will also challenge the core to hold the D-Ball into position. During each of the EMOMs, as soon as you finish the work, you can rest with any remaining time. Record weights for the Lunges and D-Ball Squats.

 

Saturday 3.21.20
“No Handlebars”
For Time: (Partner WOD)
8-6-4-2 Rounds of Complex F(95/65) P(135/95) S(155/105)

80-60-40-20 Cal Bike Erg

*25 min cap

The Complex = 

4 Hang Power Cleans

5 Shoulder to Overhead

6 Burpees Over the Bar

WOD Tips:
“No Handlebars” will be a longer Partner WOD to end the week. The big focus will be on barbell cycling with the Hang Power Cleans and the Shoulder to Overhead. For the complex you will alternate full rounds with your partner. These rounds should take around 1 minute to complete, most likely starting out quicker than that. Pick a weight that allows you to stay unbroken on all movements throughout. The Bike Erg will start with a very large number of calories, so break these up with your partner early on. Staying on a 20 cal/minute pace will still be 10 minutes of biking throughout this workout. The time cap today is 25 minutes, but we expect a lot of teams to finish closer to 20 minutes.

BeachFit Week of WODS 3.16.20

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Monday 3.16.20

“Send Help”

12min to build up to a heavy 6-8 DBL DB Split Squat/leg (30×1)

  • Between each set perform 10 banded good mornings (30×1) (purple/green band)

AMRAP 6

100m Ski

12 DBL DB Thrusters (Adv. 35/20)

-rest 1 min-

AMRAP 6

100m Run

12 RKBS (Adv. 62/44)

Coaches Notes: Todays strength is a unilateral squat focus that allows the athlete to keep their feet in place and drive hard through the front leg.  Both AMRAPS are sprint style and the athletes should essentially sell their soul in each one…hence the “send help”.  Score for part A will be heaviest set of dumbbells used for 6-8 reps. Score for part B will be two separate rounds+reps.

Tuesday 3.17.20

“In A World Full of Negatives”

EMOM 20 (:40on/:20off)

M1. Bike Erg Cals

M2. Chin Up Negatives (30×1)

M3. Side Plank

M4. Jump Rope

M5. Tuck to Hollow (31×1)

Finisher: Arms by Amanda #thanksarlan

3 sets of 12 reps

DBL DB Bicep Curls

DBL DB Bent Over Row

Coaches Notes: Today is a great day for some moving around and some strength building with the eccentric chin-up.  The tuck to hollow will be new so coach them up! Encourage everyone to push the bike, but stay consistent, and to try the chin-ups. Score today will be LOWEST number of bike cals.

Wednesday 3.18.20

“Flat Iron”

10 minutes to build to a heavy 6-8 SA Strict Press/Arm (20×1)

            *between each set perform 6 SA banded row/arm (20×1)

For Time: 18min Cap

800m Run

10 SA DB Hang Clean and Press (50/35)

10 Box Jumps

200m Run (Adv. 400m)

20 SA DB Hang Clean and Press

20 Box Jumps

200m Run (Adv. 400m)

10 SA DB Hang Clean and Press

10 Box Jumps

800m Run

Coaches Notes: Classic strength today to see how strong the shoulders are becoming.  Workout will be challenging and run focused, encourage them to run the full routes! Time cap allows for a 15minute mile and a half pace which should be sufficient.  DB weight stays the same throughout. Score is Total Time.

Thursday 3.19.20

“Post Malone”

AMRAP 23:

5 Turkish Bridge Up/side

7 MB Rotational Throws/Side (20×1)

:30 DBall Front Hold

50ft DBall Shoulder Carry/side

50m Sled Drag

Coaches Notes: Today is a nice flow through day with a ton of coaching opportunities.  Major emphasis on the Turkish bridge station, can probably hang here for most of the class.  No score today…just your favorite emoji!

Friday 3.20.20

“Channing Tatum”

4 Rounds

AMRAP 5

10 DBL DB Step Ups

10 Push Ups (Adv. 15)

12/9 Cal Row

*Rest 1 min between rounds

Coaches Notes: Four 5-minute AMRAPs separated by a 1minute rest, picking up where you left off each time. This will get rather spicy as the time goes on.  Score today is total rounds and reps at the end of the 4 rounds.

Saturday 3.21.20

“300”

AMRAP 20 (Teams of 2)

100 Goblet Squats

80 Alternating V-Ups

60 Jumping Pullups

40 Gunrack Lunges (Adv. Plate OH Lunges)

20 Synchro Burpees

Coaches Notes: Everything today is one working at a time, except for the synchro burpees.  Teams should be moving quickly, taking short bouts of rest as their partner works.  Score is total rounds and reps for the team.

Sunday 3.22.20

“Dragon Ball Z”

AMRAP 28

300m Run

15 Sumo KB Deadlift

60ft Bottoms Up KB Carry/Arm

5 Dragon Flag (30×1)

300m Ski

6 Frog Touches/Side

Coaches Notes: Today is a fun flow through day with some familiar movements and some newer movements.  Score will be rounds and reps, but quality movement is the focus!

BeachFit Week of WODS 3.9.20

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Monday 3.9.20

“I’ll Raise You Ten”

EMOM 12:

M1: 8-10 DBL DB RDL (20×1) 

M2: 8-10 Bird Dog (20×1)

 

AMRAP 10:

12 DB Hang Snatch (6ea arm) (Adv. 50+/35+)

10 Slam Balls

8 Knee Raises (Adv. K2E) (20×1)

 

Coaches Notes: Today is a double hinging strength piece paired with a core stabilization movement.  Focus here should be on tempo and moving well. Part B will be a quick sprint style workout that should feel like fire to the lungs.  Make sure to keep the tempo on K2C and K2E! Score today for A will be the weight of final three sets of RDL. Score for part B will be Rounds+Reps.

 

 

Tuesday 3.10.20

“Subtract Five”

AMRAP 21

250m Run (Adv. 300m)

20 Wall Balls

15 Sit ups (Adv. Alternating Hollow V-Ups)

10 Burpee Lunges

 

Coaches Notes: Today will be a longer AMRAP with the potential to get several rounds. Encourage athletes to find a tough pace and stick to it.  Have fun with the burpee lunges; it is a newer movement and should be different and exciting! Full squat depth on the wall ball over target height! Score today is rounds+reps.



 

Wednesday 3.11.20

“Circus Act”

10 Minutes to Build to a Heavy 6 DB Bench Press (20×1)

 *in between each set perform 6 bent over banded row (20×1)

 

4 Rounds for Time: 14 Minute Cap

10 Push Ups (Adv. 15)

12 Ring Rows (20×1)

14 Box Jumps

16 Russian Twists w/ Plate

*Adv 5 Rounds

 

Coaches Notes: Today is a nice “rounds for time” piece with a couple advanced options. The first being upping the pushup amount per round, and the second being the option to complete a 5th round if they are done with 4 rounds by 11 minutes.  Remind about tempo on the rings…even though it is a rounds for time, the tempo is still important. Score today is total time.



 

Thursday 3.12.20

“Hold Up Wait a Minute”

AMRAP 24

:40sec Hollow Hold 

10 Landmine Rotations

:40sec Farmer’s Hold (Adv. 70+/53+) 

10 Plate G2OH

:40sec Plate OH Hold

30ft Dball Bear Crawl

 

Coaches Notes: This is our flush out of the week.  Though it is “slow”, this is a great opportunity for some quality movement and coaching. Encourage athletes to fix areas they struggle will and focus on moving extremely well at each station.  Major focus overall today is the hold. Look for coaching opportunities! No score today but lots of notes! 

 

 

Friday 3.13.20

“Carb-in for Cardio”

3 Rounds for Time: 29 Minute Cap

600/500m Ski

800/700m Row

1200/1100m Bike

 

Coaches Notes: Today will be a challenge to push with a little longer time on each machine than normal. Encourage the athletes to find that slightly uncomfortable pace and hold on. This is our cardio focus for the week! Score is total time.

 

 

Saturday 3.14.20

“KerryGold Butter”

AMRAP 19: Teams of 2 Alternating Movements

12 KB Deadlift

12 RKBS

12 KB Goblet Squat

12 KB Goblet Reverse Lunge

100m Run

 

Coaches Notes: Today will be a fun partner workout that allows the athletes to have different movements each round.  In round one, partner one will do 12 KB deadlifts, then partner 2 will do 12. RKBS, then partner one will do 12 goblet squats, partner 2 will do 12 KB Goblet reverse lunges, partner one will run 100m.  Round two will start off with partner 2 this time and continue alternating movements. Deciding factor for weight will likely be the goblet squat and/or reverse lunges…see scaling notes above. Score is total rounds+reps for the team.

 

 

Sunday 3.15.20

“Stadium Seating”

AMRAP 27

1 Dball Stadium Carry

15/12 Ring Push Ups

30ft Plate Push

15 Cal Bike Erg

30ft Plate Push

:30sec Active Hang

 

Coaches Notes: Today will be a challenging change to our normal Sunday workout. Have some fun with these movements!  The plate push sandwiching the bike erg will definitely be a tough combo, so keep the energy high there. Score today is rounds+reps, but encourage quality movement over speed on the stadium carry and ring pushups.

CrossFit Week of WODS 3.9.20

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Monday 3.9.20

Strength/Skill Work: 12 minutes to build to a moderate Power Clean + Push Jerk
*10-20% above final barbell weight in WOD 

“Biggie and Pac”

16 min AMRAP (Partner WOD):

30/25 Cal Bike Erg

20 Clean and Jerks (Increasing Loads) 

4 Rope Climbs F(Rope Lowers) S(6 Rope Climbs)


F(95/65, 115/75, 135/85, 155/95)
 P(115/75, 135/95, 155/105, 175/115) 
S(135/95, 155/105, 185/125, 205/135)

WOD Tips:
– The focus for the day is the Clean and Jerk. We have been barbell cycling for the past couple of weeks, cleans specifically, working towards the benchmark WOD “Grace” which we will be performing in the next few weeks. Today will be a great chance to get some repetitions with a heavier barbell. The strength will be used as a prep for the WOD, building up in weight through the 12 minutes. Ideally you build to a weight that is 10-20% heavier than the weight of the final barbell you plan to use in the WOD to follow. This portion is NOT scored to allow you to focus on quality movement.
– “Biggie and Pac” will be a fun partner WOD to kick off the week. As a team you can decide how you wish to split the reps, one partner working, with the other resting. The Bike Erg isn’t a big amount of Calories, but we would still recommend short and quick sprints before switching off. The Clean and Jerks will start light in Round 1, but will progress in weight each round. The barbell should build from something you could tap and go, to something you have to do singles at. The Rope Climbs should take around 60 seconds to complete as a team, so base the rep number you choose off of time. We expect most rounds to average around 4 minutes, which will get you 4 total rounds of this workout, and through the 4 increasing weights.

 

Tuesday 3.10.20

Lead Foot
4 Min AMRAP:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull Ups F(Pull Ups/Ring Rows)


4 Min AMRAP:

21/15 Calorie Row

21 Burpees

21 Toes-to- Bar F(Knees to Chest)


4 Min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups F(Jumping Pull Ups)

*Rest 4:30 Between AMRAPs

WOD Tips:

-Today we will be tackling “Lead Foot”, a repeat workout from  3.12.19 and 10.8.19. During each 4 minute AMRAP the reps decrease, gymnastic movements changes, and we are expecting you to get further through each time. In the first AMRAP, getting a good chunk of chest to bar pull ups done would be a good goal. During the second AMRAP, we hope to complete the Toes to Bar, and by the last AMRAP, we are hoping to complete the row on round 2.  For the gymnastics movement each round, make sure you are able to get sets of 5+ reps at a time, at whatever standard you choose. This will keep the intensity of this workout high, and keep you working for most of the 4 minute interval. Our score today is going to be total reps.

 

 

Wednesday 3.11.20

Strength/Skill Work: Every 2:30 for 5 sets perform 5 Front Squats (Increasing Load)

*After each set perform 4-6 Slider Body Saws

“Brace for Impact”

12 min EMOM: (:40 on/:20 off – For Quality)
Min 1: 10-15 Wall-Balls (AHAP)
Min 2: :40 Ring FLR Hold
Min 3: :40 Double Unders

WOD Tips:
– The focus for today is the Front Squat strength. This is a format that we have been using over the past couple of weeks to allow for adequate recovery between sets, but also allow for an accessory movement between. We will be giving you plenty of time before we start to build up to a starting weight, but you can increase weight each set if it feels good. After each set of Squats we will perform 4-6 Slider Body Saws. The Body Saws will challenge the core, and help us prep for the FLR Hold later in the WOD.
– “Brace for Impact” is our finisher for the day. This EMOM will be for quality, as the only thing we are scoring is the weight you use for Wall-Balls. This is a workout that we want you to challenge the weight of the Med Ball you use for the wall-balls, as long as you can maintain a good upright squatting posture. With these rep numbers we expect you to have 1-2 working sets each round. The next station will be a :40 second FLR. This will be a challenging movement for the core, specifically after the Slider Body Saws from earlier in the day. The final minute will be :40 seconds of Double Unders. You may use this as a chance to practice the movement, or try to PR your unbroken set.

 

Thursday 3.12.20 

“Box of Chocolates”

For Time: (29 min cap)
1,400m Row 

100ft. Handstand Walk F(200 ft.SA DB OH Carry)
1,200m Run 

200m Sled Drag (90/45)
1,000m Ski Erg
300m D-Ball Shoulder Carry (AHAP)

WOD Tips:
– “Box of Chocolates” is our longest WOD of the week. Depending on how you are feeling from the week so far should determine how you attack this workout. All of the longer aerobic movements will be separated by a carry, drag or higher skill movement. The Row and Run will most likely take around 5-6 minutes to complete. The Ski Erg will be closer to 4-5 minutes. The Handstand Walk will be a longer distance, or can be modified to a SA DB Overhead Carry if we don’t yet have this skill. If you are attempting the HS Walk, try to limit yourself to 3 minutes on this station. The Sled Drag will be one lap around both buildings, and should be a lighter weight to allow you to keep moving. The last movement in this WOD is a heavy D-Ball Shoulder Carry. You can change back and forth between shoulders as you wish, and can go as heavy as you can, as long as you can stay upright. This WOD will have a 29 minute time cap.

 

 

Friday 3.13.20 

Strength/Skill Work: 10 min EMOM:

Set 1: 5-7 RDL’s (30×1)
Set 2: :15-20 second Ring Support Hold

“Swing State”

3 Rounds For TIme: (11 min cap) 

18 Russian KB Swings F(62/44) P(70/53) S(88/62)

12 Box Jumps F(Step-ups) P(24/20”) S(30/24”)

9 Strict Ring Dips F(Push-ups) S(High Rings) (20×1)

WOD Tips:
– The focus today is on the hinge, which we will have in both the strength and metcon. The strength will be a slight build on the RDL’s we completed 2 weeks ago. We are slightly dropping the reps from 6-8 per round to 5-7. We will be keeping the same slow tempo on each rep. The barbell does not need to touch the floor, just focus on getting a good stretch in the hamstrings. We will be taking some time before hand to build to a moderate/heavy weight so that we can minimize the changing of weight during the EMOM. The second minute will be a Ring Support Hold to prep for the Ring Dips in the WOD.
– “Swing State” will be a quick 3 round WOD to end the day. We will keep the hinge pattern from the strength with the Russian KB Swing. This should be a weight that is challenging, but you could hang onto unbroken for at least a round or two. The Box Jumps should be slightly higher than you would typically use, and we recommend everyone step down. The Ring Dips should be completed in 1-2 quick sets, performed with a tempo. We can modify the tempo push-ups, or even modify the high rings and start with a muscle-up. We expect most people to finish around the 9 minute mark on this WOD.

 

Saturday 3.14.20
“Sriracha”

20 minute AMRAP: (Partner WOD)

15-20-25… etc. 

DB Thrusters F(30/15) P(40/25) S(50/35)

Australian Ring Rows (20×0)

Cal Bike Erg

WOD Tips:
– “Sriracha” will be a spicy Partner WOD to end the week. This will be an ascending 20 minute AMRAP. Each time you complete a round, the next round will add 5 more reps to each movement. The Thrusters should be at a weight that you could do at least 15-20 reps unbroken when fresh. The Ring Rows will have a slow tempo down on each rep, and we recommend breaking these up early to avoid burnout. The Bike Erg will start off quick, but the calories will quickly add up. Even while the reps are low, break up the movement often. It will only take 3-4 rounds to get to rep number that make this a much more challenging WOD.


Extra Credit 3.9.20

By: 0

Monday 3.9.20

WOD: “Biggie and Pac”


Extra Credit:
Single Leg Hinging Strength Progression

Within 20 minutes

3-4 sets (extra set on weaker leg) x 4 reps of Single Leg Deadlift at 90-100% of 5RM

*This is our new Hinging Strength Cycle . This will be our fifth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

 

Tuesday 3.10.20

WOD: “Lead Foot

Extra Credit:
Arms By Arlan™️ 1.10

“21’s”

3 Rounds

Barbell Biceps Curls

Barbell Strict Presses

Banded Triceps Push Downs

*For week 10 of Arms by Arlan, we will have a classic bodybuilding rep scheme. The format for 21’s will be done in the following: 7 half way up reps, 7 half way down reps, and 7 full reps. For example: 7 half way up curls (bottom of rep to half way), 7 half way down curls (top of rep to half way), and 7 full curls. You will do this for all 3 movements for 3 full rounds. The weights / resistance should be something that you can do 10-12 reps unbroken when fresh (it doesn’t have to be just a barbell, add some weight to it). Record weights used and any pertinent notes. 

 

Wednesday 3.11.20

WOD: “Brace for Impact”

Extra Credit: 

Front Rack Step Up Strength Progression:

Within 20 minutes

2-3 sets (extra set on weaker leg) x 6-8 reps of Front Rack Step Ups at 50-60% of 5RM

*This is our new Squat Strength Cycle . This will be our seventh week. This will be our deload week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

 

Thursday 3.12.20 

WOD: “Box of Chocolates”
Rest Day / Active Recovery 

 

Friday 3.13.20 

WOD: “Swing State”

Extra Credit: 

12 Min EMOM (:45 on / :15 off)

Min 1) 5 Strict T2B + L-Hold (In Remaining Time)

Min 2) 5 Heavy SA KB Side Crunches + SA KB Farmer Hold (In Remaining Time) Right

Min 3) 5 Heavy SA KB Side Crunches + SA KB Farmer Hold (In Remaining Time) Left

Min 4) Rest

*The main focus for today will the the strict toes to bar and L-Hold. The strict toes to bar are very challenging and if we are unable to perform them, find something that is challenging and stick with that (strict knees to chest, strict knees to elbows, straight leg raises, etc.). Since the side crunches have a low rep scheme to them, we want to challenge ourselves on the weight (try to go as heavy as possible). Minute 2 will be one one side and minute 3 will be in the other for our side crunches and holds.

Saturday 3.14.20
WOD: “Sriracha”


Extra Credit:
20.1 & 1/2 Repeat

5 Rounds For Time:

8 Ground To Overhead (95/65)

10 Burpees Over The Bar

*The goal of this WOD is to push yourself a little harder than the last time we did this. Since it’s only 5 rounds, bring the intensity up a little than the original (10 round) version. Keep good form for the ground to overhead (snatches or clean and jerks). Record weight used and time to complete 5 rounds. 

 

CrossFit Week of WODS 3.2.20

By: 0

Monday 3.2.20

Strength/Skill Work: Every 2:30 for 5 sets perform 5 Banded Deadlifts (Building)
*After each set perform 6-8 Cossack Squats

“Guns Blazing” (Repeat from 4.22.19)
For Time: (10 Min Cap)

30 Alternating Lunges S(30 Pistols)

30 Russian KB Swings F(53/35) P(70/53) S(88/62)

30/24 Cal Row 

30/24 Cal Bike Erg

30/24 Cal Ski

WOD Tips:

– Over the past couple of weeks we have had at least one day focused on a heavy hinging movement, which will continue today with the Banded Deadlifts and later with the Heavy Russian KBS. During the strength we will be building in weight through 5 total working sets. We will be adding the band to give us an added challenge, specifically as we get further away from the floor, where the rep usually gets easier. After each set we will superset the Deadlifts with 6-8 Cossack Squats to help prep for the single leg work coming in today’s WOD. 

-“Guns Blazing” is a sprint chipper. There are 5 different movements with a decent amount of reps, but it should be completed at a very quick pace. For the lunges these should be a quick unbroken set. If you are comfortable with pistols you may choose the sport option today, but don’t allow these to take longer than 2:00. The Russian KBS is heavy, challenge yourself to hang on for all 30 reps – but you may need to take one short break before completing. Once we make it to the different ergs, it is go time. Put the pedal to the medal and finish off the workout. We challenge you to try and complete this workout in between 7-9 minutes.



Tuesday 3.3.20
Strength/Skill Work: 12 minutes to build to a moderately heavy 3-5 rep Strict Press (20×1)
*After each set perform 4-6/side DB Bent Over Row (20×1)

“16th Amendment”

4 x 4 min AMRAPs:
12 SA DB Shoulder to Overhead (6/side) F(45/30) P(60/40) S(70/45)
12 Box Jump Overs (24/20”)
12 Pull-ups F(6 Strict Pull-ups) S(6 Muscle-ups)
*Rest 1 minute between AMRAPs, pick up where you left off

WOD Tips:
– Our biggest focus today is the Shoulder to Overhead, while also continuing with our Interval Tuesdays. During our strength we will be working to a moderately heavy 3-5 reps on a Barbell Strict Press. This is a movement that can get heavy fast, so make smart jumps as you are building in the 12 minutes. After each set we will be adding in DB Bent Over Rows to help prep for the Pull-ups that will be coming in the WOD. Both the Pressing and Rows will have a slight tempo attached to them in the strength.
– The “16th Amendment” will be our interval WOD of the week and will continue with the Shoulder to Overhead trend of the day. Treat this WOD like a 16 minute AMRAP as the 1 minute of rest won’t be a ton of time to get recovered before starting again. Each round pick up where you left off in the previous AMRAP. The SA DB S2OH should be at a challenging weight, but something you are confident you can hit 6 reps unbroken per side each round. The Box Jump Overs can be performed as lateral jumps to speed the reps up if you wish. Break the Pull-ups or Muscle-ups into 2-3 small sets from the beginning to avoid burning out too quickly on these. Your score today will be total rounds and reps.



Wednesday 3.4.20

Strength/Skill Work: 12 min EMOM:
Min 1-2: 4-6 Rear Foot Elevated Split Squats (20×1)
Min 3-4: :30 sec. Side Plank Up-Downs (20×1)

“Sunset Cruise”

15 min AMRAP:
30 Sit-ups
20/16 Cal Row
10 Hang Squat Cleans F(75/55) P/S(95/65)

WOD Tips:
– The focus today is the Squat which we will have in a single leg variation in the strength, and a bilateral version in the WOD. During the strength EMOM you may choose to stay at the same weight or increase weight each round on the Rear Foot Elevated Split Squats. These will have a tempo to control the lowering phase of the movement. The EMOM will also have a Side Plank up down, with the same tempo, for some adding core accessory work.
– “Sunset Cruise” is a longer AMRAP that will continue with the Squat pattern, this time bilaterally. The barbell weight for the Hang Squat Cleans should be very light to allow you to cycle through the reps in 1-2 quick sets each round. The Sit-ups will be a movement that will add up rep wise, but will also give you a chance to catch your breath each round. The Cal Row should take around 1 minute to complete each round. The goal for this WOD is to complete the rounds in about 3:00, to shoot for 5 total rounds.



Thursday 3.5.20 

“Sweaty Spotter”
For Time: (24 min cap) 

1000m Run

21 DB Bench Press

15/12 Cal Ski Erg

800m Run

15 DB Bench Press

15/12 Cal Ski Erg

600m Run

9 DB Bench Press

15/12 Cal Ski Erg

400m Run

WOD Tips:
– “Sweaty Spotter” will have a big focus on running, and horizontal pressing. If you are unsure that you can run a sub 10 mile comfortably, we recommend cutting 200m off each of the listed distances. The Bench Press reps will be decreasing each round, which will give you the option of staying at the same weight or slightly increasing as they do lower in volume. The Ski Erg rep number will stay the same and should take around 1 minute each round to complete. We have a 24 minute time cap on this WOD, but expect most people to finish around 20 minutes.



Friday 3.6.20 

Strength/Skill Work: Every 1:15 minutes for 6 rounds perform 3 Power Snatch @ 65-75%

“Hangover Remedies”
For Time: (13 min cap)
30-20-10:

Hang DB Snatch F(40/25) P(50/35) S(60/40)
Burpees Over the DB
Double Unders x2 F(Plate Hops)

WOD Tips:
– Our focus today will be on the Snatch which we will have in both the Strength and WOD. During the strength we will be staying a lighter to moderate percentage of our 1 rep max to focus on technique. This should be a weight that you can hit efficiently for 3 reps at a time, with a quick reset at the ground (not tap and go).
– “Hangover Remedies” will be a descending ladder with a shorter time cap. When you see a workout with descending reps you should throttle back the first round, and try to increase your pace slightly each round as the reps decrease. We will continue with the Snatch, this time with a Hang DB Snatch. This should be a weight that when fresh you could complete at least 15 reps unbroken on one side, for this WOD you may choose to break more often than this. The Burpees will be performed lateral, so focus on staying low and moving quickly back and forth over the DB. The Double Unders will be 2x the given rep number for that round, so you may choose to scale back the number or modify the movement to a plate hop. There is a 13 minute time cap on this workout, but we expect most to finish around 9-11 minutes.



Saturday 3.7.20
“BETTER HALF BATTLE”



Extra Credit 3.2.20

By: 0

Monday 3.2.20

WOD: “Guns Blazing” (Repeat from 4.22.19)

Extra Credit:
Single Leg Hinging Strength Progression

Within 20 minutes

3-4 sets (extra set on weaker leg) x 6 reps of Single Leg Deadlift at 80-90% of 5RM

*This is our new Hinging Strength Cycle . This will be our fourth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

Tuesday 3.3.20
WOD: “16th Amendment”

Extra Credit:
Core / Shoulder Accessory Work

12 Min AMRAP For Quality:

1 Single Arm KB Carry Complex (Right)

1 Single Arm KB Carry Complex (Left)

Single Arm KB Carry Complex:

30m SA OH Heavy KB Carry

30m SA Heavy Waiters Carry

30m SA Heavy Farmer Carry

*The goal here is to go unbroken through the complex as best as you can. Pick one KB a to perform all 3 movements with. If you are able to perform a heavy waiters and farmers carry but shoulder mobility is limited, you may use two different KBs (one for the overhead carry and the other for the waiters / farmers carry). Record weight(s) used.

Wednesday 3.4.20

WOD: “Sunset Cruise”

Extra Credit:
Front Rack Step Up Strength Progression:

Within 20 minutes

3-4 sets (extra set on weaker leg) x 3-4 reps of Front Rack Step Ups at 100-110% of 5RM

*This is our new Squat Strength Cycle . This will be our sixth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes. 

Thursday 3.5.20
Rest Day / Active Recovery 

Friday 3.6.20 

WOD: “Hangover Remedies”

Extra Credit:
Arms By Arlan™️ 1.9

5 Rounds For Time

12 DB Close Grip Bench Press

9 DB Seated Arnold Presses

6 DB Seated Biceps Curls

-Rest 1 minute between each round

*For this week’s Arms By Arlan, we will pick one pair of DBs to perform all three movements. Start by performing close grip bench presses (dumbbells should be touching). Then perform Arnold Presses while seated on the bench (both arms move at the same time). Then finish off with biceps curls while seated (both arms move at the same time). The curls and Arnold Presses will be your limiting factors so choose the weight wisely. We will rest 1 minute between rounds. Record weight used and total time to complete all 5 rounds.


BeachFit Week of WODS 3.2.20

By: 0

Monday 3.2.20

“Housekeeping”

For Time: 18min cap -Teams of 2

10 Rounds (Alternating Rounds)

3 Dball Cleans (Adv. 80/60)

5 Dball Front Squats (Adv. 80/60)

-1 Mile Run Together- (Adv. 1.5miles)

AMRAP in remaining time

3 Dball Cleans (Adv. 80/60)

5 Dball Front Squats (Adv. 80/60)

Coaches Notes: Today will be a fun and challenging partner workout.  Athletes should look to move quick on the cleans and go unbroken on the squats. Partner 1 will complete one round before partner 2 does their round, alternating until 10 rounds completed. Both athletes will then run together.  Once both partners get back from the run, they will have an AMRAP of 3dball cleans and 5 dball front squats in the remaining time, again alternating rounds.  Score will be rounds+reps of the final AMRAP only.

Tuesday 3.3.20

“We’re Still Here!?”

  • Tabata This: (:20on/:10off) Full Tabata (8 rounds) at Each Station Before Rotating
  • Box Jumps
  • SA DB Strict Press (Adv. 45/30)
  • Sit-ups
  • Renegade Row
  • Ski

*1 minute Rest Between Stations

Coaches Notes: Athletes will stay at their station for 8 rounds of Tabata.  Score today will be total reps for Box Jumps, Sit ups, and Ski Calories.  Keep track separately but score will be total!

Wednesday 3.4.20

“Farmer’s Market”

25 min AMRAP:

:20sec Chin Over Bar Hold (pull-up grip)

:40sec Wall Sit

6 Side Plank Leg Lifts/side (3-second hold at the top)

60ft SA Farmers Carry/side (Adv. Waiter & Farmer)

6 lateral step ups/side (30×1)

Coaches Notes: Today is a great move-well day.  Athletes should look to perfect movements. No score today.

Thursday 3.5.20

“Crash Course”

For Time: 8 min cap

30-20-10

Cal Row

DB Snatch (Adv. 60/40)

At the 10min mark:

For Time: 8 min cap

30-20-10

Cal Bike

Russian KB Swing (62/44)

Coaches Notes: Today will be a challenge to finish.  There is an 8 minute cap on each workout, with a mandatory 2 minutes of rest between the workouts.  This means that if an athlete finished the first workout in 6 minutes, they would have 4 minutes of rest before the next workout.  The faster you go, the more rest you get… HOWEVER, please note the advanced weights are heavier than normal today, so athletes should be challenging themselves. No pink KBs or 10# DBs unless absolutely necessary. It is okay to get time-capped in this workout, it gives the opportunity to “get better”.

Friday 3.6.20

“Drag Queen”

24 min EMOM (:40 sec on/ :20sec off)

M1: 200m run (Adv. 225m)

M2: 20 Plate Hops + Russian Twist with plate in remaining time

M3: Plank (Adv. Weighted)

M4: Backward Sled Drag

Coaches Notes: Today will be a great “before better half battle day”.  Athletes will be running from the alley since they will have sled drag right before. No need to go back inside. No score today.

Saturday 3.7.20

Better Half Battle

Sunday 3.8.20

“Top Ten”

22min AMRAP

500m Row

10 Lateral Lunges/leg (Adv. KB Weighted)

10 Hollow to Superman

1000m Bike

10 Alt Dball Shoulder to OH

10 Slam Balls Coaches Notes: Athletes should look to get close to 3 rounds today.  Score is rounds + reps.

Extra Credit 2.24.20

By: 0

Monday 2.24.20

WOD: “Blackjack”

Extra Credit:
Front Rack Step Up Strength Progression:

Within 20 minutes

3-4 sets (extra set on weaker leg) x 4 reps of Front Rack Step Ups at 90-100% of 5RM

*This is our new Squat Strength Cycle . This will be our fifth week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.

 

 

Tusday 2.25.20
WOD: “Midnight Cowboy

Extra Credit:

16 Min EMOM (:45 on / :15 off)

Min 1) Max Slurpees (Slam Ball Burpees)

Min 2) Weighted Sorensen Hold

Min 3) Parrallette L-Hold Heel Touches

Min 4) Rest

*This core WOD will work on your core stability while having an elevated heart rate. Our first minute will be max ball slam burpee, a.k.a. Slurpees. From there, our second minute will have a weighted Sorensen Hold (with the same D-Ball from the slam ball burpees). Minute three will consist of an L-Hold on the parrallettes but with alternating heel touches to the ground. Minute four will allow us to rest / recover to go back to the Slurpees.

 

 

Wednesday 2.26.20

WOD: “Garden Plow”

Extra Credit:
Single Leg Hinging Strength Progression

Within 20 minutes

3-4 sets (extra set on weaker leg) x 8 reps of Single Leg Deadlifts at 70-80% of 5RM

*This is our new Hinging Strength Cycle . This will be our third week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.

 

 

Thursday 2.27.20 

WOD: “Team Boat Race”

Rest Day/Active Recovery

 

 

Friday 2.28.20 

WOD: “Ice Road Trucker”

Extra Credit:

Arms By Arlan™️ 1.8

2 Rounds:

4 Min AMRAP:

8 DB Hammer Curls 

8 DB Triceps Kick Backs

Rest 1 Min

4 Min AMRAP:

8 Plate Side Lateral Raises

8 Plate Bent Over Reverse Flies

Rest 1 Min

*For this week’s Arms By Arlan, you will need 1 pair of moderate weight DBs and 1 pair of small change plates (#2.5-#5 lb plates) or 2 pairs of DBs (1 moderate weight and 1 very light weight). You’ll perform your first 4 min AMRAP which consists of hammer curls and triceps kick backs. Your goal here is to try and keep the DBs in your hands for the entirety of the 4 minutes. The hammer curls and kick backs will be done with 2 dumbbells at the same time (not alternating arms). The same goal will be applied to the 2nd AMRAP. Try to not put the plates (or dumbbells) down for the entirety of the 4 minutes. Rest 1 minute between AMRAPs and repeat for two full rounds of each AMRAP. Record weights used and rounds and reps completed.

 

 

Saturday 2.29.20
WOD: “Jeter & A-Rod”

Extra Credti:
Conditioning 

5 Rounds:

5 SA KB Hang Snatch / Side

200m Run

*This will be our sprint / conditioning WOD of the week. You’ll start by performing 5 KB Hang Snatches per arm then perform a 200m run and repeat for 5 rounds. The KB Hang Snatch is something that we don’t do often so if you haven’t done this before, you can keep this lighter to focus on form. If you have done this before, you can push the weight to something relatively heavy since it’s only 5 reps per arm per round. Record weight of KB and time to complete all 5 rounds.