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Extra Credit 2.24.20

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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. 

CrossFit Week of WODS 2.24.20

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Monday 2.24.20

Strength/Skill Work: Every 1:15 for 10 sets perform:
Set 1: 6-8 Barbell RDL’s (30×1)
Set 2: 6-8 Hollow Body Shoulder Flexion (30×1)

“Blackjack”
For Time:  (16 Min Cap – Compare to 5.21.19 and 10.12.18)

21 DB Power Cleans F(35/25) P(50/35) S(60/40)

21 Burpees to Plate

21 Box Jumps F(20/16) P/S(24/20)

12 Bar Muscle ups F(21 Toes to Bar/Knees to Chest) S(21 BMU)

21 Box Jumps

21 Burpees to Plate

21 DB Power Cleans

WOD Tips:

-Today’s strength and skill work will be used to prep your body for our CFPB Benchmark workout “Blackjack”. The RDL’s will have a slow and controlled tempo and you may choose to increase the load on each working set. We will be using the RDL to help prep for the DB Power Cleans in the WOD. The Hollow Body Shoulder Flexion will be used to prep us for the Toes to Bar or Bar Muscle-ups.

-“BlackJack” is a repeat workout that we last completed on 10/12/18 and also 6/22/18.  For the power cleans, choose a weight that you could do 12+ unbroken reps of when fresh.  During the workout, you will probably want to break this up into 2-3 sets to save your grip. For the bar muscle ups/toes to bar, choose a number of reps that you could do in 2-4 sets when fresh.  This will probably be the longest station for most, but still shouldn’t take more than around 2 minutes to complete.  As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than you started. 

 

 

Tuesday 2.25.20
Strength/Skill Work: Every 2:30 for 4 sets perform 5 Thrusters (Building)

*After each set perform 4-6/side Side Plank Rotations (40×1)

“Midnight Cowboy”

4 x 3 min AMRAP:

750/700m Bike Erg
50 Double Unders F(Plate Hops) S(75 Dubs)
AMRAP Thrusters F(75/55) P(95/65) S(115/75)

*Rest 1:30 after each AMRAP

WOD Tips:
– Our big focus of the day is the Thruster, which we will have in both the strength and metcon. During the Strength we will be building throughout 4 working sets to get to a moderately heavy weight for the day. During the strength, these will be coming from the racks. After each set of 5 reps, we will perform 4-6/side of Side Plank Rotations for some added core accessory work.
– “Midnight Cowboy” is a spicy interval workout with a 2:1 work/rest ratio. Each interval will begin with a 750/700m Bike Erg which should take just under 1:30 to complete each round. The Double Unders should not hold you up, so you may choose to modify the reps or change the movement to plate hops. Ideally after the Bike and Double Unders we should be left with :45-60 seconds to complete as many Thrusters as possible. Pick a weight on the Thruster that you could when fresh complete 15+ reps. Your score today will be the total number of Thrusters completed throughout the 4 intervals.

 

 

Wednesday 2.26.20

“Garden Plow”
25 min AMRAP (For Quality):
120 ft. DB Farmers Carries

:45 sec. Ring FLR Hold

60 ft. Sled Drag F(90/45) P(135/90)
20 Single Arm Russian KBS (10/arm)
:45 sec. D-Ball Front Hold

WOD Tips:
– After a tough start to the week, we will be slowing down during our strongman styled WOD. This 25 minute AMRAP will be for quality, and not for the amount of rounds and reps you accumulate throughout. The Farmers Carry will be 1 lap around the rig, so you will be able to challenge the weight, or even increase slightly each round. The FLR hold can be accumulated if you cannot complete unbroken, but focus on maintaining the hollow body position the entire time. The Sled Drags should be a weight you can perform without stopping, going 30 ft. down and 30 ft. back. Keep the weight on the Single Arm Russian KBS lighter, and focus on the quality of the movement. These will be split 10 per arm. Each round will finish with a :45 second D-Ball Front Hold. Moving for Quality, you can expect to accumulate 4-5 rounds of this WOD in the 25 minutes.

 

 

Thursday 2.27.20

Team Boat Race”

6 Rounds For Time: (Teams of 2 – 24 Min Cap)

500/400m Row

400m Run

*Alternate Full Rounds

Core Down

WOD Tips:

– Team Boat Race is a relay style partner workout where one athlete will complete a full round of the row and run and then their partner will go.

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. The last time we took on “Boat Race” it was individual, however we have completed “Team Boat Race” the last time being 12.18.18.

 

 

Friday 2.28.20

Strength/Skill Work: 7-6-5-4-3 Back Squat (18 minute cap)
*After each set perform 50 ft. Single Arm Overhead Carry

Ice Road Trucker”

For Time: (10 min cap)
1,600/1,500m Bike Erg
40 Burpees to a Target
30 Overhead Squats F(Back Squat) P(75/55) S(95/65)

WOD Tips:
– Our focus today is the Squat which we will have in two variations from the strength to the WOD. The strength will be building to a heavy 3 reps on the Back Squat. The 7-6-5-4-3 format will be the jumps we will be using to progress ourselves to that heavy weight, so as the reps decrease, try to add weight. After each set we will perform a 50 ft. Single Arm OH Carry to help prep for the Overhead Squats coming later. This will be the length of the turf, 50 ft. down on one arm, and then switch arms for 50 ft. back.
– “Ice Road Trucker” will be our sprint WOD of the week. The WOD will start with a longer Bike Erg distance that should take just over 3 minutes to complete. The Burpees to a Target should be completed at a pretty aggressive pace today knowing that this is only a 1 round workout. We are carrying over the squat from the strength, but now it will be the Overhead Squat. These should be lighter today, something that you can complete in 2-3 quick sets. If we are not comfortable with the Overhead Squat, we may choose to modify this to a Back Squat. The goal will be to finish this workout in 8-9 minutes.

 

 

Saturday 2.29.20
“Jeter & A-Rod”
20 min AMRAP:

20 D-Ball Cleans F(60/40) P(80/60) S(100/80)
30/20 Strict Chin-ups F(Australian Ring Rows)
40/30 Cal Ski Erg

WOD Tips:
– “Jeter & A-Rod” will be a fun partner WOD to end the week strong. The 20 minute AMRAP will start with 20 total D-Ball Cleans split between your team as you wish. This should be a heavier weight, so we would recommend you alternate quick singles on the Cleans. Today we will bring a different variation to the Strict Pull-ups we normally perform. We will have Strict Chin-ups, meaning your palms will be facing you during the reps. We would recommend breaking these into smaller sets to avoid a quick burnout. Each round will end with a 40/30 Cal Ski Erg. Break the reps into smaller sprints to move quickly through the calories, and not spend too much time on the machine. A good goal for this WOD is 3-4 rounds.

BeachFit Week of WODS 2.24.20

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Monday 2.24.20

“Dum Dum Pop”

                For Time: (20 min cap)

800m Run

10 DB Burpees + 10 DB Front Squats + 10 DB Push Press (Adv. 40+/25+)

600m Run

10 DB Burpees + 10 DB Front Squats + 10 DB Push Press 

400m Run

10 DB Burpees + 10 DB Front Squats + 10 DB Push Press 

200m Run

Coaches Notes: This workout is designed to push some limits.  Athletes should push runs knowing the distance shortens each round. Athletes will use the same weight for all three movements and the reps will stay consistent.  Score today is total time.

 

 

Tuesday 2.25.20

“That Escalated Quickly”

EMOM 25 (:45on/:15off)

M1: Australian Ring Rows (Adv. Chin Ups) (20×1)

M2: Sit-Up Power Throw

M3: Jump Rope

M4: Max Cal Ski

M5: Rest

Coaches Notes: Today is a high skill style start with a strong cardio finish each round.  Australian ring rows/chin ups will have a 20×1 tempo.  Athletes should go hard on the ski knowing they have a minute of rest following. Score today is max cals on the ski over 5 rounds.

 

 

Wednesday 2.26.20

“A Pinch of Salt”

6 Sets 2:30 ON/1:00 OFF  (Alternating Sets)

900m/800m Bike

In Remaining Time: Plate Pinch

500m/400m Row

In Remaining Time: Frog Touches

Coaches Notes: Today will have a cardio buy-in with a challenging after-piece.  Athletes will finish their machine and spend the remaining time doing frog touches/plate pinch.  Have athletes alternate back and forth (A,B,A,B,A,B etc). No score today.

 

 

Thursday 2.27.20

“Every Which Way”

In 10:00 build to a heavy 8-10 DBall Reverse Lunge

*After each set complete 4-5 side plank rotations/side (30×1)

AMRAP 10

10 DBall Step-Ups

:30 sec Tall Kneeling Pallof Hold/Side 

10 Lateral Shuffles

Coaches Notes: Today is largely focused on the unilateral squat.  Dball reverse lunge gives a challenging change to a familiar movement.  Athletes should be focused on moving well in the AMRAP.  Score today is rounds + reps.

 

 

Friday 2.28.20

“Jack Hammer” (Repeat: Compare to 7.24.19, 12.29.19)

Every 4:00 for 28:00

300m Run (Adv. 400m)

15 RKBS (Adv. 53+/35+)

10 Push Ups (Adv. 15)

Coaches Notes: Today is a long aerobic endurance/muscle endurance workout. We borrowed this gem from the CrossFit side. Pick a set of standards that will allow you to finish each set under 3:00. You can mix and match regular and advanced options to make this workout specific to your abilities. No score today just take notes. 

 

 

Saturday 2.29.20

“The Final Push”

AMRAP 21

:30sec SA OH KB Hold/Side

10 Knees to Chest (Adv. Knees to Elbows)

30m Sled Push

300m Row

Coaches Notes: Today’s AMRAP should allow athletes to move rather quickly from station to station.  The sled push should be light and fast pushing 15m down and 15m back. Score today is rounds and reps.

 

 

Sunday 2.30.20

“Fast Company”

3 Rounds for Time: Teams of 2 (26 min cap)

500m/400m Ski (Partner must be in a wall sit)

40 KB Goblet Squat

1000m Bike (Partner must be in a plank)

40 SA DB Hang Clean and Press (Switch arms every 5 reps)

Coaches Notes: Fast company will be a spicy partner workout for the week.  Encourage athletes to move quickly on the machines so their partner isn’t in a wall-sit or plank forever.  Goblet squat and HC&P should be a challenging weight, but one they could do at least a set of 10 when fresh, though they may only do a set of 5 at a time. 8 minutes per round would have them finishing under the cap!  Score today is total time.

CrossFit Week of WODS 2.17.20

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Monday 2.17.20

“Mahomes to Kelce”

22 minute AMRAP: (Partner WOD)

Buy-In: 2,000/1,800m Row

20 Power Cleans F(95/65) P(135/95) S(155/105)

30 Burpee Box Jumps F(Burpee Step-ups)

20 Power Cleans  F(115/75) P(155/105) S(185/125)

30 Burpee Box Jumps

20 Power Cleans  F(135/95) P(185/125) S(205/135)

30 Burpee Box Jumps

AMRAP Power Cleans F(155/105) P(205/135) S(225/145)

WOD Tips:
– We are kicking off the week with a challenging partner WOD! The meat of this workout will come from the Power Cleans and Burpee Box Jumps, but teams will have to Buy-In with a longer row, split however you wish. Ideally each partner will work for :45-60 seconds before switching to avoid too much transition, without burning out quickly from doing too much. The Cleans reps will stay the same, but the weight will increase each time you return to the barbell. We should be starting with a weight we could hold onto for 10+ reps, and ending at a weight that we have to perform singles at. For this workout, it might be the best option to perform only singles, even from the first round. Short but quick sets will be the most efficient for the Burpee Box Jumps. If we are not jumping, we can modify these to a Burpee Step-up if this movement suits you better. If you make it through the last round of Burpee Box Jumps, you will AMRAP heavy Power Cleans with whatever time is remaining. To make it this far will be a challenge in itself. Our score today will be total reps, not including the Row.

 

 

Tuesday 2.18.20

“County Fair Ride”

3 x 4 min AMRAPs:

1,000/900m Bike Erg

15 Toes to Bar F(Toes to Rings) S(20 TTB)

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

*Rest 4:00 Between AMRAPs

Core WOD

WOD Tips:
– “County Fair Ride” is our fast interval WOD of the week. This will be a true 1:1 work/rest ratio, meaning you should push hard during the 4 minutes of work. The 4 minutes of rest will give you time to keep a close to repeatable effort over the last two rounds. The Bike Erg should take around 2:00 minutes to complete, for some it may be closer to 1:40. Pick the rep number on the Toes to Bar that you can complete in 1-2 sets before heading to the Wall-Ball. You will perform AMRAP Wall-Balls with whatever time you have remaining in the 4 minute window. The Wall-Ball should be slightly heavier than the weight you would typically pick. Your score today is the total number of Wall-balls completed.

 

 

Wednesday 2.19.20

Strength/Skill Work: Every 2:30 minutes for 5 sets complete 3-5 Barbell Bench Press (30×1)

*After each set perform 10-12 DB Bicep Curls

“Seal Training”

3 Rounds For Time: (15 min cap)

400m Run

21/15 Push-ups F(15/10)

3 Rope Climbs F(RA Pull-ups)
*S(4 Rounds)

WOD Tips:
– Our big focus today is the horizontal press, starting with Bench Press in the strength. Over the 5 working sets we will be building to a heavy 3-5 reps with a slower 3 second tempo on the eccentric (lowering) portion of the movement. A new set will start every 2:30. After you complete your 3-5 Bench Press weights, we will complete 10-12 Alt. Bicep Curls to help prep for the Rope Climbs, and to have some fun!
– “Seal Training” will also have a horizontal press, this time with the Push-up. This is written as a 3 round workout, with a sport option of 4 rounds. If you are able to average a 1:40 pace on the Runs, and finish the Push-ups and Rope Climbs in around 2:00, you will be able to finish the sport option. If you know that these movements are challenging for you, stick with 3 rounds and push to complete this WOD in around 12 minutes.

 

 

Thursday 2.20.20

3 Piece Combo”

3 Rounds:
15/12 Cal Row S(18/15)
w/ remaining time: Max Rep Sit-ups

 – Rest 1:30

15/12 Cal Row S(18/15)
w/ remaining time: Max Rep Slam Balls

 – Rest 1:30

15/12 Cal Row S(18/15)

w/ remaining time: Max Rep Russian Kettlebell Swings

WOD Tips:
– “3 Piece Combo” is an interval workout with a big focus on Rowing. Each 1:30 interval will begin with a 15/12 Cal Row before completing as many reps as you can of a different movement. The movement that you finish with will change every interval. Select weights on those movements that allow you to keep moving for around :30-40 seconds. After each 1:30 of work you will have 1:30 of rest. This WOD should deliver a good sweat, but shouldn’t have too much of an effect on your body for the rest of the week!

 

 

Friday 2.21.20

Strength/Skill Work: 10 min EMOM:
Min 1: 1 Squat Clean + 2 Front Squats @ 110-120% of WOD Weight
Min 2: 5-7 Ring Rows (20×1) F(Banded Lat Pull-Down)

Heartbreak Kid”

3 Rounds For Time:  (13 Min Cap)

10 Front Squats F(115/80) P(155/105) S(185/125)

20 Pull Ups F(Ring Rows) S(Chest to Bar)

50 Double Unders F(100 Singles)

WOD Tips:

–  A big focus for today’s WOD is the Front Squat, which we will have coming from the floor in both the strength and metcon. During the strength portion of today’s workout we will be building in a Squat Clean complex to get prepped for the workout. Use this as a chance to find the weight you plan to use in the workout, and try to build slightly heavier than that weight. In between the sets we will have Tempo Ring Rows..This will just be used as a chance to prep the body for the C2B, not something we will be scoring.

– “Heartbreak Kid” is a benchmark workout that we have done several times before (12.3.18).  This workout is on the shorter side for most people, the goal is to finish it in about 10 minutes or less.  The front squats should be heavier in this workout. This should be a weight that you can do the first round unbroken but may have to break up rounds 2 and 3 into two sets.  The pull ups are the meat of the workout for most athletes, so scale these where it will take you about 60-90 seconds to complete the pull ups each round.  This is a workout you will want to pace a little on round 1 and then push hard on rounds 2 and 3.

 

 

Saturday 2.22.20
Strength/Skill Work: 12 minutes to build to a heavy weight for 1 DB DStrict Press + 3 DB Push Press

“Naughty or Nice?”
10 Rounds For Time: (24 min cap)

8 Devil Press F(25/15) P(35/25) S(45/30)

13 – 25 ft. Shuttle Sprints

AMRAP Bike Erg Cals
*Partner 2 starts Devil Press when Partner 1 finishes Shuttle Sprints

WOD Tips:
– A big focus for today is Overhead Pressing. During the strength we will be building to a heavy weight for the DB Press complex. The Strict Press will be the limiter for everyone, but you should be able to feel a drastic difference once you are able to use your lower half on the 3 Push Press. Take your time between the sets, and make smart jumps so avoid maxing out too soon.
– “Naughty or Nice?” will be a fun Partner WOD to end the week strong. This WOD will have both athletes working on two separate portions through the 10 rounds. 1 Partner will be completing the Devil Press and Sprints while the other is accumulating Calories on the Bike Erg. Partners will switch once the other finishes the 13 Shuttle Sprints. The Devil Press should be at a weight you can move efficiently even under fatigue. Most rounds should take around 2:00 to complete. Once the 10 rounds are complete, you will take the total number of Calories from the Bike Erg and subtract that from your total time. For example, if you finish at 20:00 and accumulate 120 Calories, your score would now be 18:00.

BeachFit Week of WODS 2.17.20

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Monday 2.17.20

“Scamper”

In 12:00 build to a heavy 8 DB shoulders-on bench press (20×1)

*Between each set perform :30 seconds of plank-around-the-world

AMRAP 10

100m run

12 push ups

14 alternating v-ups

16 bench jump overs

Coaches Notes: Part A is a strength set focused on chest and glutes.  The goal is to build up in weight maintaining a solid glute bridge and good body positioning.  Part B is a quick sprint.  Encourage athletes to move well, but fast.  Score for part A is heaviest set of DBs for 8 reps.  Score for part B is rounds+reps.

 

 

Tuesday 2.18.20

“Some Assembly Required”

AMRAP 13

8 suitcase deadlift (build) (30×1)

10 PVC row (30×1)

:30sec alternating MB deadbug (30×1)

-rest 1 minute-

 

AMRAP 13

8 banded pull-through (30×1)

10 SA DB bent-over row (build) (30×1)

:30sec flutter kick

Coaches Notes: Today is a body health day with a focus on a strength build in both part A and part B.  Athletes should be looking to move perfectly with the tempo.  Score for A is heaviest KBs used.  Score for part B is heaviest DB used.

 

 

Wednesday 2.19.20

“Sparkling Water”

5 Sets 3:00 on/1:30 off

400m run

10 Slam balls

Max reps of Burpees in remaining time:

               

Core Wod

Coaches Notes: Today is a complete lung burner.  The biggest focus is on the run. ALL athletes should be running the 400m route the first round and will continue to run the 400 as long as they can get at least 1 burpee each round.  Do not scale them unless they are unable to get to burpees. **Try to get everyone (except injured and pregnant ladies) to run! J  Score today is total burpees across all rounds.

 

 

Thursday 2.20.20

“Build-A-Bear”

AMRAP 20

1000m Bike Erg

60ft SA Front Rack KB Lunges (30ft ea arm)

500/400m Ski Erg

30ft KB pull-through Bear Crawl

Coaches Notes: This is our flush for the week.  Athletes should look to move well and keep all KB movements under control. Can build weight each round if feeling good and form allows.  Bike and ski pace should be consistent throughout.

 

 

Friday 2.21.20

“Sassy Sixties”

For Time: 19:00 Time Cap

200m DBALL Carry (Buy In)

-60 DB Hang Snatch (Adv 50/35)

-60 Box Jumps (Adv 24/20)

-60 Ring Rows (20×1)

200m Farmers Carry (Cash Out)

                *Partition middle three movements however

Coaches Notes: Today is a spicy chipper style workout with a set buy-in and cash-out.  Athletes will all start in the middle of the alley with carries.  Farmers carry will head east and around both buildings, while DBalls will head west and around both buildings.  DB hang snatch, box jumps, and ring rows can be broken up however (i.e. 10 sets of 6, 6 sets of 10, 4 sets of 15, etc). Spend a little time with rep scheme break up options and encourage whiteboard use!  Ring rows have a 20×1 tempo.

 

 

Saturday 2.22.20

“Pinball”

AMRAP 25: Teams of 2

2500m Row Buy In

25 MB Squats

25 MB Step Ups

25 MB Sit Ups

250m MB Run Together

Coaches Notes: Today’s focus is on moving with a medball.  Row will take a decent chunk of time; encourage athletes to do quick sprints here (i.e. 1 minute, 250m, etc).  AMRAP should be quick through the movements.  One athlete works while the other one rests.  Score is rounds + reps.

 

 

Sunday 2.23.20

“Balancing Act”

AMRAP 26

500m Bike

20 Plank Knee to Elbow

:20sec Pallof Press/side

30ft Backward Sled Pull (135/90)

120ft SA Bottoms Up KB Carry (60ft ea arm)

20 Plate Russian Twists

Coaches Notes: Athletes can choose which bike to use, but encourage assault/rogue.  Plank K2E will be under the mezzanine.  Today is about moving for quality.  No score: best emoji wins!

Extra Credit 2.17.20

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Monday 2.17.20

WOD: “Mahomes to Kelce”

Extra Credit:

Single Leg Hinging Strength Progression

Within 20 minutes

2-3 sets (extra set on weaker leg) x 10 reps of Front Rack Step Ups at 60-70% of 5RM

*This is our new Hinging Strength Cycle . This will be our second 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 2.18.20

WOD: “County Fair Ride

Extra Credit: 

Core / Conditioning 

4 Rounds (1:15 on / :45 off)

10/8 Cal Ski ERG

-In remaining time, Body Weight Barbell Front Rack Hold

*This will be our core WOD for the week. Your goal is to get the calories done as quickly as possible so you can get into the front rack hold for as long as possible in the time given. The bar should be close to or at your body weight. You may use a rack to get into your front rack hold or, if you’re able to, you may clean it up to the front rack position. Focus on keeping your legs squeezed, core braced, elbows up, and rib cage down. This should be challenging even from the first round. Record times of each round you held the bar in the front rack position and weight of the bar.

 

Wednesday 2.19.20

WOD: “Seal Training”

Extra Credit: 

Arms By Arlan™️ 1.7

For Quality:

1:30 on / :45 off For 4 Rounds

12-15 Barbell High Pulls

-In Remaining Time, AMRAP Barbell Reverse Wrist Curls On Box 

*Rest 2 minutes between couplets

1:30 on / :45 off For 4 Rounds

12-15 Barbell Strict Press 

-In Remaining Time, AMRAP Box Triceps Dips

*Find a weight you can do the first 2 sets unbroken for the barbell. The box triceps dips are body weight only, however, if you’re able to the first 2 rounds close to unbroken, you can put a plate on your lap and/or elevate your feet to make this more challenging. Record weight used for all movements and max reps for completed for the AMRAP portion.

 

Thursday 2.20.20 

WOD: “3 Piece Combo”

Rest Day / Active Recovery

 

 

Friday 2.21.20 

WOD: “Heartbreak Kid”

Extra Credit: 

Front Rack Step Up Strength Progression:

Within 20 minutes

3-4 sets (extra set on weaker leg) x 6 reps of Front Rack Step Ups at 80-90% of 5RM

*This is our new Squat 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.

 

Saturday 2.22.20
WOD: “Naughty or Nice?”

Extra Credit:
Conditioning 

3 Rounds For Time:

5 Tire Flips

60m Heavy Double KB Farmer Carry

*This will be a quick, sprint style WOD done outside between both buildings. Your goal is to get this done as quickly as possible while keeping good form for both movements. Record your KB weights used and time to complete all 3 rounds. 

 

BeachFit Week of WODS 2.10.20

By: 0

Monday 2.10.20

“Rack City”

In 10:00 build to a heavy:

8 DB Front Rack Step Up / leg 

*After every set:

8 Plate Plank Transfers 

 

6 sets:

1:00 on / 1:00 off

30 Plate Jumps 

With remaining time:

Max reps of:

DB Thrusters 

Coaches Notes:

Today is our normal Monday Strength day focusing on single leg work. The goal is to build to a heavier step up than you did on 1.22.20. Your score for today is heaviest weight used in part A and total combined reps of DB Thrusters in part B. 

 

 

Tuesday 2.11.20

“Limitless”

EMOM 24

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

Min 2: 15 RKBS (Adv: 70/53)

Min 3: 60 sec. Max Calorie Row 

Min 4: Rest 

Coaches Notes:

Today is another great test of aerobic power. You have built in rest to allow a high intensity on the Row! Your score for today is total combined Row calories. 

 

 

Wednesday 2.12.20

“Cash N’ Carry”

AMRAP 14

14/10 Cal Ski Erg 

14 Box Jump 

14 Sit Up 

-Rest 1:00-

 

AMRAP 14

14/10 cal Bike Erg 

40 sec. of FLR on DBs (Adv: Rings) 

40 meter Farmer’s Carry 

Coaches Notes:

Today is all about maintaining your pace throughout the whole workout. Stay steady and move with quality. Your score is rounds + reps for each workout. 

 

 

Thursday 2.13.20

“White Russian”

In 9:00 build to a heavy:

12 Alt. DB Strict press (20X1)

*After every set:

15 sec. of SA Ring Row Hold / arm 

 

AMRAP 14

90 ft. of SA Overhead DB Carry / arm

10-15 Ring Rows (20X1)

30 MB Russian Twists 

45 sec. of D Ball Front Hold 

Coaches Notes:

Today is a mix of strength work and strength fundamentals. Your goal is to build to a heavier weight than you did on 1.21.20 for the Strict press. Your score for part A is heaviest DB used and rounds + reps for part B. 

 

 

Friday 2.14.20

“McLovin’”

AMRAP 22 – In teams of 2 (Alternate full rounds)

5 Devil press

25 Air squats 

One person rowing @ all times. 

Coaches Notes:

Love is in the air! Work hard so that your partner says really nice things about you to all their friends. Stay smooth on the Devil press and air squats and be ready to push that rower! Your score for today is total row cals as a team. 

 

 

Saturday 2.15.20

“The Flip Side”

4 Rounds 

1:00 on / :20 off

  1. Jump Rope
  2. Double DB Romanian DL (30X1)
  3. No Push Up Burpee Step Up
  4. 30 sec. Side Plank / Side 

Coaches Notes:

Today is long and sweaty workout that is meant to be lower intensity and quality focused. Try to work at a sustainable pace through out the day. Your score is heaviest weight you build to by the last round for the Romanian Deadlift. 

 

 

Sunday 2.16.20

“Four Loko” (Compare: 6.5.19, 8.7.19)

For Time 

4 Rounds (Adv: 5 Rounds)

200 meter Run 

250/200 meter Ski Erg

250/200 meter Row 

500/400 meter Bike Erg 

Time cap: 23 min 

Coaches Notes:

Today is another tough aerobic workout where  we really want to see you push the pace! This is retest that we are doing for third time so check Sugar wod for your previous time and shoot to beat it! Score today is total time. 

CrossFit Week of WODS 2.10.20

By: 0

Monday 2.10.20

Strength/Skill Work: 15 minutes to build to a heavy Split Jerk
*Between each set perform 6/side DB Bent Over Row

“Fire & Flames”
10 Rounds For Quality: (Partner WOD – 13 min cap)
5-10 Pull-ups S(C2B/MU)

50’ DB OH Walking Lunges F(Front Rack)
*Alternate full rounds

WOD Tips:
– After a few weeks of Shoulder to Overhead progressions, we want to allow you the opportunity to test yourself. This does not need to be a true 1 rep max, but instead work to a heavy and challenging weight that you can hit with perfect technique. As you are building up in weight we would recommend hitting some of the weights more than once, or until it feels good. Between each set we will be performing 6/side DB Bent Over Rows to help prep for the Pull-ups coming later. Once the weight gets heavy feel free to drop the Bent Over Rows to focus on the Split Jerks.
– “Fire & Flames” will also have the Overhead focus, but we will also be shifting gears to allow you the chance to practice a gymnastics movement of choice. This WOD will be close to a 1:1 work/rest ratio, as you are switching full rounds with your partner. With that being said, you will be able to start each round with the gymnastic movement after a good chunk of rest. Depending on your current abilities, you can choose between different pull-up variations, or even Muscle-ups. The goal will be to complete 1-2 quick sets each round before starting the lunges. The lunges will be with 1 DB Overhead, walking 25 ft. on one arm, then switching arms for the final 25 ft. back. Because of the movements and nature of the WOD this should be treated as a “Quality Day”. 

 

 

Tuesday 2.11.20
Strength/Skill Work: 6 min EMOM:

3 Hang Cleans @ 110-120% of WOD weight

“Super G”

3 X 3 Min AMRAPs:

18/15 Cal Ski S(21/18)

12 Hang Power Cleans F(95/65) P(115/80) S(135/95)

Max Burpee Box Jumps in Remaining Time F(Burpee Step Ups) P/S(24/20)

*90 Secs Rest Between AMRAPs

– The biggest focus today is the Hang Power Clean which we will have in both parts. During the strength you will be given 6 minutes to build to 110-120% of whatever you plan to use in the workout. This 6 min EMOM should be treated as a prep, and allow you to get comfortable cycling the barbell before we strip some weight for the WOD.
– “Super G” is our repeat WOD of the week, last completed on 8.16.19. Your AMRAP will be starting on the Ski today, the goal being to finish the calories in 60-75 seconds or less.  You will definitely need to finish the ski in under 90 seconds so you can clear it out for the next heat and allow yourself enough time on the cleans and BBJ. If you are confident you can finish the 18/15 calories under 60 seconds, you can shoot for the sport option of 21/18 calories. When selecting a weight for the hang power cleans, the first 12 reps should be unbroken. You may need to break once during the 2nd or 3rd round, but make it your goal to hang on for the entirety of the reps. With any remaining time we will be performing burpee box jumps, our goal is to have close to a minute to work on accumulating reps on this movement. Pick a box height that allows you to stay moving. Our fitness option is burpee step-ups today, so there is no reason to slow down once you get to these.

 

 

Wednesday 2.12.20

“Beatles, Floyd & The Who”

For Time: (20 min cap)
60 Toes to Bar F(Toes to Rings)
60 Wall-Balls F(14/10) P/S(20/14)

60 DB Snatch F(35/25) P/S(50/35)

60 Cal Row F(45 Cals)

*Split reps however you wish S(Unpartitioned)

Core WOD

WOD Tips:
– “Beatles, Floyd, & The Who” will be our Chipper WOD of the week. There are a lot of reps in this workout, however, YOU may decide how to split the reps. For example, you may choose to do 4 rounds of 15 reps of everything. If you are looking for a challenge, the Sport option today is completing all of the reps unpartitioned, meaning you have to finish all 60 reps of a movement before moving on. For most the Toes to Bar will be the most difficult movement, so break these up into manageable sets early. Ideally the DB Snatch is a weight that you can do at least 10 reps/arm each time you pick it up. Try to move as quickly as you can on the Row and Wall-balls, just be aware not to do too many too early. Your score today will be the total time it takes to complete all of the reps.

 

 

Thursday 2.13.20

Tim Tams”

5 Rounds: (Not For Time – 26 min cap)
10 DB Bench Press (Building)

12 Australian Ring Rows (20×1)

800/700m Bike Erg

*Rest 1 minutes after each round

WOD Tips:
– “Tim Tams” is our body building flush workout of the week. This workout is Not For Time, so you can move slowly and methodically through the 5 rounds. Each round you may choose to increase the weight on the bench press, as long as you can complete the 10 reps unbroken each round. After the bench press you will have 12 Australian Ring Rows. The Push/Pull combination can get challenging, so you may choose to break these reps up from the beginning. The Bike will be used to get a good sweat, but also to help flush out the rest of the week. Once you finish the bike, check the clock as you will have a 1 minute rest before starting back at the Bench Press.

 

 

Friday 2.14.20

Strength/Skill Work: 15 minutes to build to a heavy 5 rep Deadlift (20×1)
*After each set perform 10-12 Banded Deadbugs

Cupid’s Chokehold”

10 min AMRAP:

8 Deadlift @ 65-75% of Strength

24 Air Squats

48 Double Unders F(Plate Hops)

WOD Tips:
– Our focus today is the Deadlift, which we will have in both the strength and metcon. During the strength we will get to build to a 5 rep Deadlift, as long as your technique and the tempo are being sustained. This is not a ton of time to build to a heavy 5 reps, so don’t expect this to be a PR day. Between each set we will perform 10-12 Banded Deadbugs which will help activate the core for the Deadlifts. You may cut these out once the weight gets heavier.
– “Cupid’s Chokehold” is our Valentine present to you! This will be a spicy 10 minute AMRAP that will also include the Deadlift. The weight will be determined by the weight you hit in the strength. If you pushed the weight today, we would recommend staying around 65%, but you can go as heavy as 75%. Ideally we are completing the reps in 1-2 sets. The Air Squats should be quick, and you may choose to use a Medball for a target. The Double Unders should be quick as well, and you may choose to lower the reps or switch to Plate Hops. Scoring: Weight, Rounds and Reps

 

 

Saturday 2.15.20
“Upside-Down Cake”
10 Rounds For TIme: (Partner WOD – 25 min cap)
300m Run

8 DB Box Step-up Overs F(20/10) P(35/25) S(45/30)
1-2 sets of Strict Handstand Push-ups F(DB Strict Press) S(30 ft. HS Walk)
*Alt. Rounds, Partner 2 starts once Partner 1 finishes Step-Overs

WOD Tips:
– “Upside-Down Cake” will be a fun partner WOD to end the week, with a chance for you to practice some gymnastics! This will be a 10 Round WOD, split between you and your partner. Each round will start with a 300m Run, which should take around 1:15 to complete, and once getting back inside you will go directly into 8 DB Box Step-Overs. The Step-Overs will be challenging, and should be at a weight you can do the 8 without resting between. Once you finish the Step-Overs, Partner 2 will start on their Run. While on there Run, Partner 1 will have a chance to complete 1-2 sets of Strict Handstand Push-ups. This should be a number that you can repeat through the 5 working rounds, with no stress to move fast on the reps. If we are uncomfortable getting upside down, we can perform 1-2 sets of DB Strict Press. If you want a fun challenge, we will also give the option of a 30 ft. Handstand Walk.

Extra Credit 2.10.20

By: 0

Monday 2.10.20

WOD: “Fire & Flames”
Extra Credit:
Monday: Front Rack Step Up Strength Progression:

Within 20 minutes

3-4 sets (extra set on weaker leg) x 8 reps of Front Rack Step Ups at 70-80% of 5RM

*This is our new Squat 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.

 

Tuesday 2.11.20
WOD: “Super G
Extra Credit:
Core:

4 Rounds For Quality:

12-15 Double DB Turkish Sit-ups

12-15 Banded Paloff Presses / Side

*This little WOD will test both our dynamic and static strength within our core. This will be for quality (no timed element) today so find a weight where you are able to do the first 2 rounds unbroken but will be challenging to complete unbroken the last two rounds. There will be two dumbbells (one in each hand). Also find a band resistance in the same manner as your DB weights. Paloff Presses will be standing in an athletic stance and will be done on both sides before moving back to your sit-ups.

 

Wednesday 2.12.20

WOD: “Beatles, Floyd & The Who”
Extra Credit: 

Single Leg Hinging Strength Progression

Within 20 minutes

2-3 sets (extra set on weaker leg) x 12 reps of Front Rack Step Ups at 50-60% of 5RM

*This is our new Hinging Strength Cycle . This will be our first 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 2.13.20 

WOD: “Tim Tams”
Rest Day / Active Recovery

 

Friday 2.14.20 

WOD: “Cupid’s Chokehold”
Extra Credit: 

Arms By Arlan™️ 1.6

“Halving Method 1.0”

2-3 Rounds Per Arm:

3-4 Heavy SA DB Biceps Curl Negatives 

Then Max Reps SA DB Biceps Curls (50% of Negatives)

-In between each set, complete 10-15 OH DB Triceps Extensions 

*For this WOD, you will grab 3 individual dumbbells. The first dumbbell will be very heavy (heavy enough where we are unable to do 1 rep of biceps curls with it). The second dumbbell will be a weight at 50% (half) of the original weight. The third will be a weight you are able to do 10 reps of the OH triceps extensions unbroken. You’ll start by taking your first weight (the really heavy dumbbell) and perform 3-4 negatives of your biceps curls on your right side. When performing these negatives, you will use your left hand to help your right arm up but not on the way down (negative). Once 3-4 reps are completed, pick up your 2nd weight (50% of the first dumbbell) and perform max repetitions of biceps curls. In between sets (arms) perform 10-15 reps of dumbbell overhead triceps extensions at your third weight. Record weights and any pertinent notes. 

 

Saturday 2.15.20
WOD: “Upside-Down Cake”
Extra Credit:
Assault Bike Conditioning 

4-5 Rounds

20-30 Cal Assault Bike 

-Rest 1 minute then repeat

*This will be a fast paced style WOD with the assault bike. Your goal is to get the calories done as quickly as possible working on being consistent in power output and time intervals. You should be pushing pace to around 80-90% intensity / effort.  Record your all your time intervals but highlight your fastest and slowest time intervals and the total time it took to complete all 5 rounds.

Extra Credit 2.3.20

By: 0

Monday 2.3.20

WOD: “Hang Loose”

Extra Credit:
Arms By Arlan™️ 1.5

For Time:

18-15-12-9-6-3

Barbell Reverse Curls

Barbell Biceps Curls

Barbell Skull Crushers

Barbell Close-Grip Floor Press

*Find a weight you can do the first 18 unbroken for the barbell movements. The limiting factor will be the reverse curls and the skull crushers. Use the same weight for all of the barbell movements. Record weight used and time completed. 

 

Tuesday 2.4.20

WOD: “Skipping Rocks

Extra Credit:
Core / Conditioning 

Every 3 minutes for 12 minutes (4 rounds):

15/12 Cal Assault Bike

:30 GHD Parallel Hold

:30 Sorensen Hold

*This WOD will test both our conditioning and our static holding strength. You will create your own rest within the 3 minutes. Ideally we want to have a minimum of :45 of rest before the next round.

 

 

Wednesday 2.5.20

WOD: “Hot Wheels”

Extra Credit: 

Front Rack Step Up Strength Progression:

Within 20 minutes:

2-3 sets (extra set on weaker leg) x 10 reps of Front Rack Step Ups at 60-70% of 5RM

*This is our new Squat Strength Cycle . This will be our second 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 2.6.20 

WOD: “It’s Complex”

Rest Day/Active Recovery

 

Friday 2.7.20 

WOD: “Eggs & Bacon”

Extra Credit: 

Single Leg Hinging Strength Progression

In 20 minutes:

Find a 5 rep max Single Leg Barbell RDL on both legs

*This is our new Hinging Strength Cycle . Very similar to our unilateral squat strength progression (front rack step up) this will be a unilateral hinging strength cycle. This will be our test 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 we find our 5RM on both sides. Limit yourself to the weaker of the two legs. Find a weight where you are at a 5 rep max for BOTH sides (this should be the same weight. Don’t go up any heavier than your weakest leg). Record weights and any pertinent notes.

 

 

Saturday 2.8.20
WOD: “BeachFit Spartan”

Extra Credit:
BeachFit Spartan Post WOD Stretch

10 Min AMRAP for Quality / Stretching:

2 Perfect Stretches / Side

2 Cobra to Down Dog Transitions (2-3 second hold at each position)

*Use this as a cool down from our BeachFit Spartan Race. Take it nice and easy and use it to loosen it up from an awesome workout.