Blog Search

CrossFit Week of WODS 7.15.19

By: 0

Monday 7.15.19

Strength/Skill Work: Front Squat (18 minutes): 4 sets of 3-4 reps @ 90-100% of test in weight

“3rd Degree Burn”

Every 4 minutes for 3 Rounds:

Buy-In: 400m Run
AMRAP with remaining time:

15 Air Squats

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

9 Toes to Bar F(Toes to Rings)

WOD Tips:
– As we near the end of our Front Squat cycle, the percentages are nearly back to our original test in weight. Depending on how you are feeling this particular day should be the driving factor in what percentage and rep range you choose. There will be no set tempo, but you should always focus on a slower down, faster up rep.
– “3rd Degree Burn” is our finisher for the day after our Front Squat focus. This WOD will NOT be scored as we want to focus on movement quality, specifically on the Toes to Bar. Each round will begin with a 400m run that we are ideally finishing in under 2 minutes, leaving you 2 minutes to AMRAP the other movements. For the Russian KBS choose a weight that you can stay unbroken through the entire workout. For the toes to bar we should be able to complete these reps in 1-2 quick sets. There will be no rest between the AMRAPs, so at the 4 minute window you will be back to the 400m run.



Tuesday 7.16.19

“Ben Franklin”

For Time: (Teams of Two)

100/80 Cal Bike Erg F(80/60 Cals)
100 Burpees
200m D-Ball Front Carry F(60/40) P(80/60) S(100/80)

200 Double Unders F(300 Singles)

100 DB Front Rack Step-ups F(35/20) P(50/35) S(60/45)

100/80 Cal Bike Erg F(80/60 Cals)
*26 minute time cap

WOD Tips:
– “Ben Franklin” will be a fun partner chipper with a lot of reps to share. Throughout the workout you may choose to divide the reps however you wish, one partner working and one partner resting. You will have to bike twice in this workout, so we recommend you take the first bike slightly paced, and then end the WOD with a hard effort. For the step-ups pick a weight that you could do at least 20 reps unbroken, but you may choose to break it up more often than this. The D-ball front carry should be a weight heavy enough that you have to make a few switches back and forth. For the burpees and double unders try to stay constantly moving, and switch enough to not allow one partner to burn out too early!



Wednesday 7.17.19
Strength/Skill Work: Every 75 seconds for 4 rounds:

Set 1) 6-8 Barbell RDL’s (30×1 Tempo)

Set 2) 15-20 sec Ring Support Hold

“ Timed Out Elizabeth”

1 Rounds For Max Reps: (Compare to 10.6.17)

60 Seconds of Power Cleans F(95/65) P(135/95) S(155/105)

60 Seconds of Ring Dips F(Box Dips/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. We are bringing back the barbell RDLs from a few weeks ago to prep the hinging pattern that you will see for the Power Cleans. RDLs are a great way to load the hamstrings will taking the weight and stress of the body that a heavy deadlift would add. You may choose to stay at a moderate weight or slightly increase weight each set. We will also have a Ring Support hold to prep for the ring dips to come. Focus on keeping a good hollow body position and squeezing the rings into the sides.

-“Timed out Elizabeth” is a repeat workout from 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 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 will now be kipping instead of strict.  If you are unable to get consistent sets of 3-5 kipping dips then you should scale to box dips or push ups today.



Thursday 7.18.19

“I’ve Got 5 On It ”

Every 3 minutes for 15 minutes:

15/12 Cal Ski Erg F(12/9)

15 Russian Twists/side

30 sec Medball Wall-Sit S(WS March)

-Rest 2 minutes-

Every 3 minutes for 15 minutes:

15/12 Cal Row F(12/9)

:20 Side Plank/side

30 Hollow Flutter Kicks/side

WOD Tips:
– “I’ve Got 5 On It” will be our flush workout of the week, and will be highly recommended as your last potential workout of the week if you are competing in the Deadly Duo. The room will be split in half today to separate the two seperate interval workouts. During the 3 minutes you will complete the reps for 1 round, any left over time will be your rest before the next interval starts. We will have a short two minutes of rest before we rotate and complete the next 5 interval rounds.



Friday 7.19.19

Strength/Skill Work: Every 2:30 for 5 sets perform 5 Bench Press (AHAP)

*After each set perform 4-6 DB Bent Over Rows / arm


4 Rounds for Time: (11 min cap)

6/side SA DB Thrusters F(35/20) P(50/35) S(60/45)

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

6 Strict Pull-ups F(Banded) S(Strict Chest to Bar)

WOD Tips:
– You read this correctly, we will be building in the bench press in today’s strength work. You will have 5 sets of bench press, and may choose to either stay at one weight or slightly increase the weight each set. After the sets we will complete 4-6 DB Bent Over Rows per side, which you may also choose to increase weight on each set. After the bench and rows you should have a little bit of time to recover and switch weights before the next round.
– “Pre-Gaming” is a quick 4 round workout. Select a weight on the DB Thrusters that you can do unbroken throughout the workout. On the box jumps we recommend a jump up, with a step down. After the DB Bent Over Rows in the strength, we are going to continue with the pulling this time with strict pull-ups. Whatever modifications we need to make on this movement should stay strict. If you know you can complete 6 unbroken chin over the bar pull-ups easily, shoot for a strict chest to bar today for an added challenge. Try to complete this reps in 1-2 quick sets.



Saturday 7.20.19

“Deadly Duo”

Extra Credit 7.15.19

By: 0

Monday 7.15.19

WOD: “3rd Degree Burn”

Extra Credit:

Every 1:30 for 6 sets (9 minutes) perform the following:
1 Snatch Grip Deadlift + 1 Squat Snatch Below the Knee + 1 Tempo Overhead Squat (20×1) @ 50-60% of your 1 Rep Max.

*For the Snatch Grip Deadlift, perform this slowly moving through each position. Get set in position 1 and slowly lower down below the knee, focusing on staying in a good set-up position. For the tempo OHS slow 2 second lowering on the squat. This should be LIGHT.



Tuesday 7.16.19

WOD: “Ben Franklin”

Extra Credit:
10 min EMOM:
Min 1: 4-6 Knees to Elbow (Alternate hand grip every round) 
Min 2: 1-2 Rope Climbs

*Use this as a chance to prep for the Deadly Duo. You may choose to complete full rope climbs or climb to the pink tape line.



Wednesday 7.17.19
WOD: “Timed Out Elizabeth”

Extra Credit:
4 Rounds (Not for TIme):
20 GHD to Parallel
60’ Single Arm Farmers Carry (length of rubber behind bikes)
– After each set perform a 12/10 Cal Ski Erg



Thursday 7.18.19 

WOD: “I’ve Got 5 On It ”

Rest Day / Active Recovery 



Friday 7.19.19 

WOD: “Pre-Gaming”

Extra Credit:

2 Rounds:
4 minute Rogue Bike
4 minute Row
4 minute Ski



Saturday 7.20.19 

“Deadly Duo”

BeachFit Week of WODS 7.15.19

By: 0

Monday 7.15.19

“Heads or Tails?”

Sets 1-4

1:30 on / 1:30 off

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

With remaining time:

Max reps of DB Front Squat (20X1; Adv: 50+/30+)

Sets 5-8

1:30 on / 1:30 off 

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

With remaining time:

Max reps of RKBS (Adv: 53+/35+)

*8 consecutive sets 

Coaches Notes:

Today’s challenge is how well you can “recharge the battery” after some intensity. We have been working on aerobic capacity and also training our ability to push harder in shorter efforts, so today we are meeting somewhere in the middle. Today’s workout is a total of 8 consecutive sets, after the 4th set you will switch workouts and complete 4 sets of the other couplet. Your score today is your max reps accumulated over the 8 sets. 





“Sonny and Cher” (Compare: 7.12.18, 11.27.19)

AMRAP 20 – In teams of 2

40 Box Jumps 

30 DB Push Press 

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


Mob Wod 

Coaches Notes:

Today is a simple but super effective partner workout! Try to split the work as evenly as possible and keep with a “you go, I go” flow throughout the entire 20 minutes. Your score for today is rounds + reps. 



Wednesday 7.17.19

“Thunder Road”

In 10:00 build to your heaviest:

10 Double DB Romanian Deadlift (20X1)

After each set:

6-8 Band Chops (High to Low) / Side 

For Time 

Buy In: 1000 meter Run (Adv: 1200 m; Adv+: 1 Mile)


Ball Slams 


Plate Jumps 

Time Cap: 12 min 

Coaches Notes:

We have a little something for everyone today. To start the day we are working on the Deadlift and core strength. Part B is a large dose of heavy breathing with a focus on running. Your score for part A is heaviest DB used. Your score for part B is total time.



Thursday 7.18.19

“Brute Force”

5 Rounds 

1:00 on / :20 off

  1. SB Drag Bearcrawl 
  2. Bike Erg (Goal:15+/12+; Adv: 18+/15+)
  3. Dball Front Carry 
  4. Step ups 

Coaches Notes:

We are adding more of an aerobic focus to our normal performance care day. Make sure you are staying intentional with your movements and try to use this day to keep things cool and recover if you have been working out multiple days this week. You still have a tough re test coming up tomorrow so keep that in mind!  No score today just notes.



Friday 7.19.19

“AUSTIN” (Compare: 1.15.19)


Min 1: 15 Wall Balls (Adv. 20) 

Min 2: 10 Burpees to Target (Adv. 12) 

Min 3: Max Calorie Row 

Min 4: Rest 


Core Wod 

Coaches Notes:

Today we get to experience a taste of Coach Austin on the BeachFit side. This is our “full send” workout of the week so leave it all on the dance floor! Your score today is total Row calories.



Saturday 7.20.19

Deadly Duo 6 – No Classes Today!




Sunday 7.21.19

“Sunny Side Up”


200 meter Run 

10 MB Rotational Throws / side 

10-15 Band Tricep Extensions 

70 feet of Walking Lunges 

10 Alt. KB Leg Lowers 

250/200 meter Row 

Coaches Notes:

We hope a lot of you enjoyed competing in the Deadly Duo, or at least enjoyed watching the action! Today is a longer active recovery style workout with some spots to challenge yourself if that’s what you’re feeling today! Score for today is rounds + reps.

BeachFit Week of WODS

By: 0

Monday 7.8.19

“Mirror Mirror”

Every 5:00 for 25:00 complete:

300 meter Run (Adv: 400 m)

30 Plate Jumps 

15 Sit ups (Adv: 20 reps)


Coaches Notes:

Today is a longer aerobic workout where we are focusing on repeatability! We want you to start out at a pace you can repeat, or maybe get slightly faster each round. Your rounds should be around 3:00 but could be slightly faster or slower depending on your intensity. Remember, the goal is not the fasted round possible it’s having them all look the same across the 5 sets!! Your score today is the total deviation between fasted and slowest round with the goal being a score of ZERO.



Tuesday 7.9.19


1:00 on / 1:00 off

10 Rounds 

7 Burpees (Adv: 10 reps)

With remaining time:

Max reps of Plate Ground to OH


Coaches Notes:

Today is a spicy one! Work to complete the burpees as fast possible, but make sure to be smart on the plate Ground to OH in the first few rounds. Ideal weight for men is 45#, women 25#. Your score for this workout is your total Plate Ground to OH accumulated over the 10 rounds.



Wednesday 7.10.19

“Deep Roots”


Min 1: 40 sec. of Ball Slams 

Min 2: 40 sec. of Bike Erg

Min 3: 40 sec. of Double DB Suitcase DL (30X1)

Min 4: 30-40 sec. of FLR on DBs (Adv: Rings)


Coaches Notes:

Today is meant to be a nice sweaty workout to break up the week. We want to have PERFECT movement today so forget moving up in weight going to any advanced options unless you have complete command of the tempos/mechanics. No score today just notes. 



Thursday 7.11.19

“Stranger Things”


10/7 cal Row (Adv: 12/9)

12 Step Ups With DBs 

-Rest 1:30-


6-8 Side Plank Rotations / Side (Adv: Add plate)

30 sec. of Goblet Wall Sit 

-Rest 1:30-


6-8 Aussie Ring Rows (20X1)

30 sec. of DBall Front Hold 


Coaches Notes:

Today is a lower body focus with the intention of hitting many different movements, and keeping them all aerobic. Try to find a pace that you can keep moving the whole time. Even though we are taking a break every 7:00 minutes it isn’t very much rest! Your score today is rounds + reps for each workout. 



Friday 7.12.19

“Fact Checker”

In 10:00 build to your heaviest:

8 SA DB Strict Press / arm

*After each set:

30 sec. of MB Deadbugs 



150/100 meter Ski Erg (Adv: 200/150 m)

10 Wall Balls 

10 Hanging Knee Tucks (Adv: Knees to Elbow)

Coaches Notes:

Today we are putting a major emphasis on upper body strength and muscle endurance. In part A are re testing our 8 rep max Strict press from about 6 weeks ago. In part B, we are looking to develop our conditioning along with focusing on some gymnastic fundamentals. Your score today is your weight used in part A and Rounds + reps for part B.



Saturday 7.13.19

“Kiddie Pool”

For Time – In teams of 2

3,000/2400 meter Row 

400 Jump Rope Singles (Adv: 200 DU)

10 Rounds of “BF Cindy” (Alternate each movement; Adv: Strict Pull ups)

Time cap: 25 min 


Coaches Notes:

We have adapted a really fun CF WOD named “Tread Water”




Sunday 7.14.19

“99 Problems But A Box ‘Ain’t One” (Compare: 11.24.18,3.9.19)

For Time 

10 Rounds

100 meter Run

9 KBS (Adv: 53+/35+)

9 Box Jumps 

Time cap: 21 min 


Coaches 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 the start as the limiter will be your breathing by the end. Score today is total time. 

CrossFit Week of WODS

By: 0

Monday 7.08.19

Strength/Skill Work: Front Squat (18 minutes): 4 sets of 6 reps @ 85-90% of test in weight   

“1, 2 Step ”

12 min AMRAP:

10 Toes to Bar F(Toes to Rings) S(12 Toes to Bar)

50′ DB Front Rack Walking Lunge F(35/20) P(50/35) S(60/45)

15/12 Cal Row

WOD Tips:
– We will be starting the week off with our Front Squat cycle. This week we are dropping the slow tempo that we have been using the past couple of weeks, and going back to the traditional slower down, faster up tempo. The percentages will be very similar to last weeks and we are taking the reps back up to add some volume as we reintroduce the no tempo squats. You will have 18 minutes to warm-up to your weight, and stay there for the 4 sets.
– The finisher for the day will be focusing on Toes to Bar or Toes to Rings. This should be a rep number that you can complete in 2-3 good quality sets each round, so adjust the reps as needed. The DB FR Walking Lunges will go across the floor with one DB on the chest. If you are uncomfortable with weighted lunges you may choose to lunge with just your bodyweight. Because the TTB are the focus of the workout, use the row as a chance to recover before your next quality set. There will be no score today except the weight that you used on the FR Walking Lunge.



Tuesday 7.09.19

“Free Labor”

2 Rounds: (In Teams of 3)

3 min AMRAP: Bench Press F(115/55) P(135/75) S(155/85)

3 min AMRAP: Sled Push F(90/45) P/S(135/90)

3 min AMRAP: Assault Bike Cals

* 1 minute Rest between movements

Core WOD

WOD Tips:

– Did someone say “bench”? In this team of 3 workout we will be at each individual station for 3 minutes working for max reps. Only one person will be working at a time on all movements, so we recommend rotating often. The Bench Press should be a weight that each time you grab the bar you can complete 5-10 quick reps. Your group does not have to use the same weight, but the person working MUST have a spotter at all times. For the sled push we recommend switching every 30 ft. The Assault Bike can be a movement that will destroy you if you let it, so instead of going for a calories goal, try to push hard for a short amount of time and rotating. We will have a 1 minute rest between each movement.



Wednesday 7.10.19
Strength/Skill Work: 15 minutes to build a heavy complex of 1 Power Snatch + 2 Overhead Squats  S(1 Squat Snatch + 1 Overhead Squat)

“Raise the Roof”

3 Rounds for Time: (10 min cap)

6 Snatch @ 70-80% of Strength Weight

12 Pull-ups F(6-8 Strict Banded Pull-ups) S(Chest to Bar)

50 Double Unders F(Double Taps)

WOD Tips:
– Our focus today is the Snatch which we will have in both the strength and metcon. During the strength we will have an open 15 minutes to build in a snatch complex. We are building to a heavy weight as long as our technique allows. You may choose between a Power snatch + 2 Overhead Squats or 1 Squat Snatch + 1 Overhead Squat. We will be using a percentage of this number in our metcon.
– “Raise the Roof” will be a quick 3 round workout with a 10 minute time cap. The snatch will be between 70-80% of the weight that you were able to work to in the strength. If you stayed lighter, shoot for the 80%, whereas if you hit a heavy lift in the strength you may choose to shoot for 70%. Ideally you complete this reps as quick singles throughout. The Pull-ups should be a number that you hit between 1-2 reps each round. For the double unders feel free to modify the number down, or change to double taps. These reps should be completed in under :45 each round. Your score will be the total time to complete.



Thursday 7.11.19

Triple Header”

3 x 9 min EMOM:

Min 1: 12/10 Cal Ski Erg

Min 2: 200m Run F(100m Run)

Min 3: 12/10 Cal Bike Erg

*Rest 2 minutes between EMOM’s
F(-2 Calories) S(+2 Calories)

WOD Tips:
– “Triple Header” is going to be a conditioning heavy “flush” day. This is a great workout to just move for 30 minutes and get a good sweat. If you decide you want to make this a challenging workout, shoot for the sport calories today. Our goal is too keep each of the movements around :40-:50 seconds with a hard cut off at :50 to allow you time to transition from station to station. Between each 9 minute AMRAP you will get a 2 minute rest before restarting at the top. There will be no score on today’s workout, just list what number of calories you completed.



Friday 7.12.19

Strength/Skill Work: 4 Rounds – Not for Time (13 min cap):
4 DB Strict Press @ 95-100% of test in weight (Right)
4 DB Strict Press @ 95-100% of test in weight (Left)
6-8 Australian Ring Rows (20×1)
*Rest at least 60 seconds after each round

“Wingardium Leviosa”

4 Rounds for Time: (14 minute cap)

24 Sit-ups

16 SA DB Shoulder to Overhead @ 100% of Strength

8 Burpee Box Jumps F(20/12) P/S(24/20)

*1 minute Rest after each round

WOD Tips:
– The focus today is overhead pressing which we will have in two different variations during the strength and metcon. During the strength we will be continuing with the SA DB Strict Press cycle that we have been working through the past couple of weeks. For the percentages you may choose to work very close to or at your current listed 5 rep max that you found during the test-in. We will also supplement the pressing with one round of pulling during the Australian Ring rows. As long as you can sustain the tempo you can make these reps as challenging as you would like.
– Any Harry Potter fans at CFPB? This title might look familiar. During this 4 round workout we will be continuing with the single arm shoulder to overhead, but now we are encouraging you to use your legs. If you were able to hit the strict press for 4 reps each round, that is the weight you should try to use for the workout, splitting the reps 8/8 per arm. For the burpee box jumps find a steady pace, and step-up if it is needed. Use the sit-ups in this workout as a chance to recover your shoulders. We will have a mandatory rest after each round, and your score will be the total time rest INCLUDED.



Saturday 7.13.19

“Mr. Clean”

24 min AMRAP: (In teams of 2)

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

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

60/50 Cal Bike Erg

WOD Tips:
– “Mr. Clean” will be a fun partner WOD to end the week! During this 24 minute AMRAP one partner will be working while the other is resting, splitting the reps however you decide as a team. For the power cleans we want you to pick a weight that is challenging for you, and should be performed as singles. For the Wall-Balls pick a normal weight that you could do at least 20 unbroken when fresh. For the bike you may choose to divide this up between your partner as you wish, but this might be a good movement to have a game plan going in.

Extra Credit

By: 0

Monday 7.08.19

WOD: “1, 2 Step ”

Extra Credit:

Pick ONE of the following, and complete 5 sets:
A.) 4-6 Strict Toes to Bar + 4-6 Kipping Toes to Bar
B.) 5 Toes to Bar + 4 Pull-ups + 3 Chest to Bar Pull-ups
C.) 5 Strict Pull-ups + 5 Pull-ups + 5 Bar Muscle-ups
*Numbers can be adjusted as needed, but work on moving fluidly throughout each different movement. Ideally we are staying unbroken, which might affect the number of reps you choose. However, don’t push yourself and risk your grip giving out.


Tuesday 7.09.19

WOD: “Free Labor”

Extra Credit:

6 x 400 m Run
– Rest 1:30 after each run
*If you know your mile PR time, base it off that. For example – if you have an 8:00 min mile – try to complete each 400m run in 2:00. This may feel like “pacing” and that is good – learn to do so.


Wednesday 7.10.19
WOD: “Raise the Roof”

Extra Credit:

On a 13 minute Clock:
Min 1-3: 3 Squat Cleans @ 75%
– Rest 2:00 (change weights)
Min 4-6: 2 Squat Cleans @ 80%
-Rest 2:00 (change weights)
Min 7-9: 1 Squat Clean @ 85%

*Minute 1 you will perform 3 squat cleans. Same with minute 2 & 3. Then rest two minutes – perform the same format for the rest of the lifts, adding weight and decreasing reps as you go.


Thursday 7.11.19

WOD: “Triple Header”

Rest Day / Active Recovery


Friday 7.12.19

WOD: “Wingardium Leviosa”

Extra Credit:

Complete in ANY order you wish:
DB Bent Over Rows:
* 3 sets of 12 reps / side
DB Alt. Bicep Curls:
* 3 sets of 10 reps / side
DB Overhead Tricep Extensions:
* 3 sets of 15 reps


Saturday 7.13.19

WOD: “Mr. Clean”

Extra Credit:
Complete 5 sets of 2 reps at 90-95% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs (USE A SPOTTER)

BeachFit Week of WODS 7.01.19

By: 0

Monday 7.1.19

“Party Boy”

For Time

10 Rounds

10/7 cal Bike

10 Alt. Reverse Lunges (Adv: Jumping Lunges)

10 SA Hang DB Clean and Press (5/Arm)

Time cap: 17 min

Coaches Notes:

We are starting the week off with a fast and fun workout for Time. We are also bringing back a DB movement we have not done in a while. Your score today is total time.



Tuesday 7.2.19

“King Pin”

5 sets:

2:00 on / 2:00 off

12 KB Goblet Squats (20X1; Adv: 53+/35+)

In remaining time:

Max calories on Rower

Coaches Notes:

Today is our intensity test of the week. Even though we are looking to push the rows hard, we still want to focus on perfect form with the squats before we hop on! Your score today is total calories accumulated over the 5 sets.



Wednesday 7.3.19

“Marching Orders”

12 Alt. Floor Press from Glute Bridge

6-8 Ring Rows (30X0)

30 sec. of Wall Sit March

6-8 MB Rotational Throws / side

100 meter Farmer’s Carry (Adv: 53+/35+)

Coaches Notes:

We are adding in a bunch of new movements to our performance care day. As always, quality over quantity today. Challenge yourself on the Farmer’s Carry, we have been shortening this up recently and have now added some distance back in! No score for today just take notes.



Thursday 7.4.19

“Hot Shots 19” (Compare: 7.4.18)

For Time

4 rounds (Adv: 5 Rounds)

30 Air Squats

19 DB Hang Cleans

7 Ring rows (20X0; Adv: Strict Pull ups)

400 meter Run

Time cap: 27 min

 Coaches Notes:

Today we are doing a hero workout to celebrate the holiday! Pace yourself from the start! Your score today is total time.



Friday 7.5.19

“Machine Gun Kelly”

In 9:00 build to a max:

8 Sumo KB Deadlift (20X1)

*After each set:

30 Sec. of Side Plank / Side

For Time (Compare: Part B of 5.10.19)

8 Rounds

200/150 meter Row

10 Wall Balls (Adv: 20+/14+)

Time cap: 14 min

Coaches Notes:

Today we want to get out of our comfort zone a little bit! On Part A, we are building to a max for the DL and plan to use this number going forward so make sure to record it in Sugar wod! On part B, try to use a heavier wall Ball then you normally would use in a workout. If you were here for the first time we did this, try to replicate the same workout standards!



Saturday 7.6.19

“Bill and Ted’s Excellent Adventure”

For Time – In teams of 2

3 Rounds

100 Jump Rope Singles (Adv: 50 DU)

50 Sit ups

2 Rounds

400 meter Run (Together)

40 Plate Ground to OH

1 Round

30 Hang-man Burpees

Time Cap: 20 min

Coaches Notes:

Today is a fun partner workout that will cover a lot of ground and many different movements! You can split the work up however you like except for the run which must be performed together. Score for today is total time.



Sunday 7.7.19

“Choose Your Destiny” (Compare: 4.28.18)

For Time – In teams of 2

Complete in ANY order:

800 meter RUN (Alternate every 200 meters)

50/40 cal ROW

50/40 cal BIKE

40/30 cal SKI

200 meter D Ball Carry

100 meter Empty Sled Push

Time cap: 22 min

Coaches Notes:

Teams can pick where they want to start and choose any order to complete the 6 tasks, all the work can be split any way they choose but all of the task must be completed before moving on. Your score today is total time.

CrossFit Week of WODS 7.01.19

By: 0

Monday 7.01.19

Strength/Skill Work: 10 minute EMOM of 1 Clean and Split Jerk @ 70-75% of 1 Rep Max

“Muy Caliente”

3 Rounds: (12 min cap)

18/15 Cal Row

15 Shoulder to Overhead F(75/55) P(95/65) S(115/75)

12 Toes to Bar F(Toes to Rings) S(4 Bar MU + 12 Toes to Bar)

WOD Tips:
– Today we will be focusing on overhead movements, which we will have in both the strength and the metcon. During the clean and jerk EMOM the biggest focus is the split jerk. The percentages are listed as a cap, but if you are not comfortable with the split jerk we recommend lowering the weight even further and practicing. If you are not quite to your weight when we start the EMOM, use the first few minutes to build and then stay at that weight for the remainder of the time.
– Our WOD will also have shoulder to overhead included. The S2OH should be a weight that you can complete unbroken when fresh, and two quick sets as you fatigue. You will have the option on how to perform this, but we recommend either a Push Press or Push Jerk. Because we only have 3 rounds of the workout try to stay close to unbroken on the toes to bar. We are adding in a sports option of Bar Muscle-ups if you know that you can hit 12 reps easily unbroken. You should be trying to push the pace of the row each round, as this can be a time suck. We have a 12 minute cap but most people should be finishing between 9-11 minutes.



Tuesday 7.02.19
Strength/Skill Work: Front Squats: 18 minutes to complete 5 sets of 3 reps @ 80-85% of test in weight @ 3030 Tempo

 “The Last Jedi”

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

Min 1: 5 D-Ball Squats (30×1) + Hold

Min 2: Ring Rows (30×1)

Min 3: 200 m Run

Min 4: Rest

WOD Tips:
– This will be the final week of our Tempo Front Squats before we make the switch back to a standard pace. We are getting heavier in the percentages this week but we are down to 3 reps per set. If you are not able to hold the tempo with your weight, lower it down until you can. Spend the first 6-7 minutes to build up to your weight, and the remaining time to complete your 5 sets of 3 reps.
– “The Last Jedi” is a quick 12 min EMOM finisher after our heavy squats. We will be bringing back the D-Ball Squats with the remaining time being a D-Ball Front Hold. There are only 3 rounds so challenge yourself on the weight, or slightly increase each round. Ring rows will be the next movement in the EMOM. You might have to break the reps up in the :45 seconds of work, but try to stay moving as long as possible while controlling the tempo. The 3rd station is a 200 m Run. Our goal is to stay around :45 on the run, but if not when you make it back in the gym jump right into your next movement.


Wednesday 7.03.19
“Trip Around the World”

Every 4 minutes for 6 Rounds (24 minutes):

600/500m Bike Erg

20 Sit-ups

40 Double Unders F(Plate Hops)
*Record your slowest round

WOD Tips:
– “Trip Around the World” will be a longer interval workout with simple movements to prep for tomorrow’s Hero workout. With that being said, you may still choose to push the pace on this workout and it will be very tough. The Bike Erg should take around 75 seconds to complete each round. For the sit-ups, the volume will add up quickly so find a steady pace early. To modify the double unders, you may choose to cut the number of reps down, or complete plate hops. Ideally we are completing all of the work in around 3 minutes so that we get close to 1 minute of rest between each interval.



Thursday 7.04.194th of July Schedule – CrossFit 7, 8, 9, and 10 a.m. BeachFit: 7:15, 8:15, 9:15, and 10:15

Rankel” Compare to 9.03.18

20 Min AMRAP:

6 Deadlifts F(155/105) P(185/130) S(225/155)

7 Burpee Pull Ups F(Burpee Jumping Pull Ups)

10 KB Swings F(53/35) P(62/44) S(70/53)

200m Run

WOD Tips:

– For the 4th of July, we will be tackling the Hero workout “Rankel”. John Rankel, 23, was a U.S. Marine Corps Sergeant who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
– If you have completed this workout before, you have a good idea of how to pace this one. If this is your first time, commit to a pace early and try to hang on for the entire 20 minutes. The deadlifts should be a weight that you can perform unbroken throughout the entire workout. The kettlebell swings will also be using the same muscle groups as the deadlift, but we also want these to be unbroken. The bigger the jump you can get on the jumping pull-ups, the easier the reps will be. If you are struggling on the pull-up part, you may choose to add a few 45# plates to get closer to the bar. We encourage everyone to run the entire distance today.



Friday 7.05.19

Strength/Skill Work: 9 min EMOM:
Min 1: 6 Single Arm DB Strict Press @ 90-95% (Right)
Min 2: 6 Single Arm DB Strict Press @ 90-95% (Left)
Min 3: :20 Hollow Hold + :20 Superman Hold

Hanging up the Cleats”

16 Min AMRAP:

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

12/9 Cal Ski Erg

16 Box Jumps F(20/14) P/S(24/20)
12 DB Hang Snatch (6/arm) F(40/25) P(50/35) S(60/45)

WOD Tips:
– We will be starting the day with the continuation of our Single Arm DB Strict Press cycle. This week we are getting very close to on test in weight for 3 sets. Ideally we are completing these reps unbroken, but if you need to set the DB down because technique is breaking down just try to finish the set in the minute of work. We will also have a Hollow and Superman hold to split up the pressing, and get in some extra core work.
– “Hanging up the Cleats” is a moderately long AMRAP which will also include the DB going overhead. For the DB Hang Snatch we will splitting the reps evenly 6/6 per arm. Select a weight on this movement that you can stay unbroken through the entire workout. The wall-balls should be a weight that you also believe you can hang onto unbroken, possibly breaking once later in the workout. Find a steady pace on the box jumps and ski erg so that you don’t blow up to early on. A good goal to shoot for is to try and hold around 4 minutes per round.



Saturday 7.06.19

“Back for Seconds”

2 Rounds for Time :(30 minute cap – Teams of Two):

100/80 Cal Row

200 m Sled Drag F(90/45) P/S(135/90)

10 Rope Climbs F(Rope Lowers)

WOD Tips:
– “Back for Seconds” is a longer partner workout to end the week. We will be starting on the rower chipping through 100/80 calories. You may choose to break these up as much as you wish, but we recommend making pretty consistent transitions to save yourself for the rest of the workout. The sled drag will be around both buildings. As a team you can decide how to drag the sled, and how often you switch. Rope Climbs can also be split up in a way that helps the team, and we can modify this movement with a Rope Lower today.


Extra Credit 7.01.19

By: 0

Monday 7.01.19

WOD: “Muy Caliente”

Extra Credit: Bench Press

Complete 5 sets of 3 reps at 85-90% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs



Tuesday 7.02.19
WOD: “The Last Jedi”

Extra Credit: Snatch

Spend 15 minutes working to a Triple Snatch
* These should be performed as 3 singles, and can be either Power or Squat. This would be a good day to work on whichever movement is weaker for you.



Wednesday 7.03.19
Rest Day / Active Recovery



Thursday 7.04.194th of July Schedule – CrossFit 7, 8, 9, and 10 a.m. BeachFit: 7:15, 8:15, 9:15, and 10:15

Rest Day / Active Recovery



Friday 7.05.19

WOD: “Hanging up the Cleats”

Extra Credit: Bike Intervals

10 Rounds:
:30 on / :30 off for Max Calories on the Bike Erg or Rogue Air Bike
*This should be a hard effort on the Bike



Saturday 7.06.19

WOD: “Back for Seconds”

Extra Credit: Midline Work

4 Rounds (Not for Time):
12 Double KB Front Rack Lunges
8 Tempo Double KB Bent Over Rows (20×1)
20 GHD to Parallel

*Find a weight that you can perform for both movements

BeachFit Week of WODS 6.24.19

By: 0

Monday 6.24.19

Cinder Block”

A. Every 3:00 for 12:00 complete:

200 meter Run (Adv: 250 meters)

60 foot Walking Lunge (Adv: Add DBs)

-Rest 1:00-

B. Every 3:00 for 12:00 complete:

550/450 meter Bike (Adv: 650/550 m)

30-40 sec. of KB Goblet Wall Sit 

Coaches Notes:

We are continuing our “construction” series today with another longer, interval workout. Find a standard that will have you finishing around 2:00 on each set. Put detailed notes in Sugar Wod for distances and weights. 


Tuesday 6.25.19

“Monkey Business”

5 sets:


9 RKBS (Adv: 53+/35+)

15 sec. of Active Hollow Hang 

15 Butterfly Sit ups 

21 Plate Jumps 

-Rest 1:00 between sets-

Coaches Notes:

Today we are going to get a lot of reps on some food fundamental movements, as well as a good dose of core strength work. Your score for Sugar wod is total rounds + reps over the 5 sets. 


Wednesday 6.26.19

“Pace Setter” (Compare: 4.19.19)


21/15 cal Row 

15 Box Jumps 

9 Burpees to Target 

Coaches Notes:

Today is a re test from about 8 weeks ago. Give this your toughest effort! Try to find your fastest possible pace that you can repeat every round! Your score for Sugar Wod today is rounds + reps.


Thursday 6.27.19

“Dragon Whispers”


30 foot Sled Drag 

60 foot Bear Crawl 

11/8 Cal Ski Erg (Adv: 14/11)

7 SA Bent Over Row / arm (20X0)

14 Banded Dead Bugs 


Mob Wod 

Coaches Notes:

Today is what we call a “performance care” day. This is meant to be a low intensity format that allows your body to recover while also touching on some corrective exercises. We strongly encourage you to take your time today and use this day to focus on movement QUALITY. Sugar wod is notes only. 


Friday 6.28.19

“Self D-Struct”

A. In 11:00 build to your heaviest:

14 SA DB Strict press / arm (20X0)

*After each set complete:

125 meter Run 

B. 2 sets:

Tabata x 3 / movement 

Flutter Kicks (Adv: Hold KB locked out)

KB Deadlift 

KB Goblet Squats 

Coaches Notes:

Today our main focus is on the DB Press. Be sure to check your notes for the last few Fridays to see what weight you used and try to use that same weight or heavier for the 14 reps / arm. Your score today is weight used for part A and part B. 


Saturday 6.29.19

“Eva on Wheels”

For Time – In teams of 2

3 Rounds (Adv: 4 Rounds)

1600/1300 meter Bike Erg

30 RKBS (Adv: 53+/35+)

30 Jumping Pull ups 

Time cap: 24 min 

Coaches Notes:

Today is a team version of a hero workout called “Eva”. We also will be biking in place of the run for this wod. Reps can be split between partners in any way. Try to have fun with this one! Score today is total time. Make sure to record partners name for notes!


Sunday 6.30.19

“Lean On Me”

A. For Time – In teams of 2

400 meter Run (Together)

30 Dball Cleans 

400 meter Run (Together)

40 DB Step Overs 

400 meter Run (Together)

50 Burpees 

400 meter Run (Together)

60/40 cal Row 

Time cap: 23 min 

Coaches Notes:

We are finishing out the week with a really fun but challenging partner workout. Your score for today is total time.