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CrossFit Week of WODs 11.11.19

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Monday 11.11.19 – Veterans Day

Strength/Skill Work: 12 minutes to build to a moderate Squat Clean double
*Perform as two singles

“The Big Chief”
5 X 3 Min AMRAPs:

3 Power Cleans @ 70-80% of Strength

6 Push Ups

9 Air Squats

*Rest 1 Minute Between Rounds

WOD Tips:

– The big focus today is the Clean, which we will have in both the strength and metcon. During the strength we will be building to a moderate Squat Clean double. We will be going for a heavy single next week, so our goal this week is to find a weight that you can hit for two smooth reps. These reps will be performed as singles, so take a 5-10 second rest between reps. We will be using a percentage of this weight later in the workout.
-Today we are bringing back one of our favorite benchmark workouts, “The Chief” with a slight variation.  The low rep scheme and mix of movements in this benchmark workout will allow you to move fast and accumulate a lot of rounds.  Instead of the normal barbell weights, today you will use a percentage of the weight you found in the strength. This should be a weight that you could hang onto unbroken, but you may choose to complete as quick singles. The push ups can be a sticking point for a lot of athletes, so adjust to less reps as needed per round, in order to keep the intensity of this workout.

 

 

Tuesday 11.12.19
Strength/Skill Work: Every 75 Seconds for 4 Rounds – 8 Sets: (For Quality)

Set 1) 5/Arm DB Bent Over Rows

Set 2) 5-7 Hollow Banded Lat Pull Downs w/ PVC (2 Sec Hold at Thighs)

(Total: 10 min)

“Abominable Snowman” – Repeated from 11.20.18

4 X 2 Min AMRAPs

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

15 Toes to Bar F(12 Toes to Rings)

Max Double Unders in Remaining Time F(Plate Jumps)

*2 Minutes Rest Between AMRAPs

WOD Tips:

– Today has a gymnastics focus in the strength and the metcon. During the strength we will go through a quick EMOM focusing on upper body pulling, as well as lat engagement. For the DB Bent Over Rows feel free to stay at the same weight, or slightly increase the weight each minute. The goal of the Hollow Body Banded Lat Pull Down is to get you to understand the feeling of lat engagement, which will greatly help you in your Toes to Bar. Stay in the hollow position is also a quick way to fire up the core.

– “Abominable Snowman” is a quick interval workout with a 1:1 work/rest ratio. Anytime you see this we want your pace to be extremely fast during your working time knowing that you will have plenty of time to recover before going again. You will start this workout on the ski. The ski should be a calorie number that you can finish in under :50 seconds, otherwise we will cut the calories down to the fitness option. There will be a 1 minute cap on the ski, so if you are not done by then you will move on to the Toes to Bar. For the Toes to Bar we would like for you to keep as close to unbroken as possible, trying not to go over 2 sets to complete. You may choose to cut the reps down, or go to Toes to Rings. With all remaining time we will be completing max rep Double Unders, or Plate Jumps – this will be your score today.

 

 

Wednesday 11.13.19

Strength/Skill Work: 14 minutes to build to a heavy 6-8 Back Rack Lunges

“The Walking Dead”

14 min AMRAP:
14/12 Cal Row
14 Weighted Box Step-ups F(30/15) P(40/25) S(50/35)
14 Ball Slams F(20/15) P/S(30/20)

WOD Tips:
– The big focus for the day is single leg strength, which we will hit on in both the strength and metcon. During the strength you will have an open 14 minutes to build to a heavy 6-8 total back rack lunges. This is a combined total between the legs, not per leg. Make smaller jumps as you are building, as this movement gets heavy quickly. If you are not able to drive from the front leg, or can no longer maintain an upright torso, don’t go any higher in weight.
– “The Walking Dead” is a 14 minute AMRAP to finish the day. The row ideally should take around one minute to complete each round. The Weighted Step-ups will continue the single leg focus from the strength. During the step-ups you will be holding 1 DB in the front rack position. Pick a weight that allows you to completely stand up before bringing the other leg to the box for assistance. The ball slams today should be a lighter weight that allows you to move quickly, and generate some force on the slam. For this workout our goal is to try and complete 5+ rounds.

 

 

Thursday 11.14.19

You Gotta Be Quicker Than That”

12 min EMOM:

Min 1: 15/12 Cal Bike Erg F(12/10)

Min 2: 20-25 Sit-ups

Min 3: 12-15 Box Jumps F(20/16) P/S(24/20)

Min 4: 4-10 Strict Pull-ups

Immediately into…

3 Rounds for Time: (12 min cap)

15/12 Cal Bike Erg F(12/10)

20-25 Sit-ups

12-15 Box Jumps  F(20/16) P/S(24/20)

4-10 Strict Pull-ups F(Ring Rows)

WOD Tips:
– The big focus today is pacing. During the EMOM portion of this workout, the goal is to find a groove. You should be hitting numbers on each movement that you know you can repeat each round, which is the reason for bigger ranges on the reps. The EMOM will repeat itself 3 times, so you will get plenty of opportunity to feel this out. As soon as the last minute of the EMOM is finished, you will immediately start a 3 round for time WOD. Whatever reps you used in the EMOM, use them again in the 3 round portion. The first portion is pacing, the second portion is pushing that pace. When picking rep numbers, choose the amount of reps that allows you to finish the movement in the EMOM with about :10-15 to spare when finished. Your score today is the total time it takes to complete the For Time WOD.

 

 

Friday 11.15.19

Strength/Skill Work: 15 minutes to build to a heavy weight for the complex of 1 Strict Press + 2 Push Press

Overhead Luggage”

10 min AMRAP:

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

250m Run

WOD Tips:
– The big focus today is Overhead Pressing. During the 15 minutes you will be building to a heavy weight in the complex of 1 Strict Press + 2 Push Press. This is a lot of time given for a complex that starts with a Strict Press, so we want you to make very small jumps to get in plenty of working sets. The goal of the portion is to feel and understand how to properly use your legs on the dip and drive of the Push Press.
– “Overhead Luggage” is a short and sweet 10 minute AMRAP to end the day. For the DB on the SIngle Arm Thrusters, pick a weight that you could do 12+ reps unbroken on 1 side. For the WOD, split the reps 6/6 on each arm. For the runs try to hold a pretty aggressive pace because the workout is so short. A good goal to shoot for today is 4-5 rounds.

 

 

Saturday 11.16.19
“3 Piece Meal”
3 Rounds For Time: (Partner WOD)

60/50 Cal Row F(50/40)

40 Deadlifts F(155/105) P(185/125) S(205/135)

20/10 Ring Muscle-ups F(30/20 Ring Dips)
*25 min cap

WOD Tips:
– Saturday Partner WODs are BACK! For a welcome back we have this spicy “3 Piece Meal”. Through the WOD you will have 1 partner resting, and 1 partner working the entire time. During the row try to keep short but intense intervals with your partner, switching off as soon as you feel yourself fatigue. The deadlifts should be a weight that you could do 20 reps unbroken. For this workout, a good plan would be to break the deadlifts into 10’s or possibly even sets of 5’s. Breaking the reps up is even more important for the gymnastic movement you choose today. Once you burn out a gymnastic movement, it is hard to get it back. The goal for this workout is to finish around 20-23 minutes.

Extra Credit 11.11.19

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Monday 11.11.19 – Veterans Day

WOD: “The Big Chief”

Extra Credit:
Back Squat Strength Progression

In 15 minutes, find your 5 rep max of your Back Squat

*This will be our testing weight for our back squat strength cycle. Rest 2 minutes between sets and repeat until all 3 sets are completed.

 

 

Tuesday 11.12.19
WOD: “Abominable Snowman” – Repeated from 11.20.18

Extra Credit:

3 Rounds:

Max Time Bodyweight Barbell Front Rack Hold

Rest 2 minutes between rounds

*Load a barbell to your body weight. Perform a front rack hold with the barbell for max time. Be sure to keep the rib cage in, core and glutes are squeezed tight, elbows are up, and breathe through the rounds. Try to match or exceed your time from the previous round. Rest 2 minutes between each round.

 

 

Wednesday 11.13.19

WOD: “The Walking Dead”

Extra Credit:

4 Rounds For Time:

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

400m Run

*This is a miniature version of a WOD from one of our branches of government. This will be a test of both pacing and endurance. Record weight and time.

 

 

Thursday 11.14.19

WOD: “You Gotta Be Quicker Than That”

Active Recovery / Rest Day

 

 

Friday 11.15.19

WOD: “Overhead Luggage”

Extra Credit:

Every 90 seconds for 12 minutes (8 rounds)

1 Snatch Deadlift + 1 Hang Power Snatch + 1 OHS (3131)

*Build to a challenging weight throughout the complex. You should not be in danger of missing a lift at any point. Stay controlled during each phase of the lift and do not break the tempo on the overhead squat. Record your weight.

 

 

Saturday 11.16.19
WOD: “3 Piece Meal”

Extra Credit:
In 15 minutes, find a heavy 8 rep SA DB Bent Over Row / Side

-In between sets, perform :20-:30 of a L-Hang. Rest as needed in between sets.

BeachFit Week of WODs 11.11.19

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Monday 11.11.19

“Heads or Tails?” (Compare: 7.15.19)

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. 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. 

 

 

Tuesday 11.12.19

“T Swift”

AMRAP 22

7 Burpees (Adv: 10 reps)

200 meter Run 

14 Sit ups (Adv: 20 reps)

200 meter Run 

Coaches Notes:

Today is about building sustainable aerobic power. Choose a pace you feel you can hang on to for the whole workout and try to make every round the same exact pace! Your score for today is rounds + reps.

 

 

Wednesday 11.13.19

“Beef Cake”

In 12 minutes build to your heaviest:

6-8 Suitcase Deficit Reverse Lunge / leg

After each set complete: 

10/7 cal Ski Erg (Adv: 14/10)

-Rest 1:30-

In 12 minutes build to your heaviest:

6-8 SA Bent Over KB Row (20X1) / arm 

After each set complete:

10 Alternating Plank Shoulder Taps (2 sec. pause at top of each rep)

Coaches Notes:

Much like “Freak Show” from a few weeks back, we are spending a day working on strength and correcting imbalances. I’m both workouts you will be building in weight on the lunges and rows, as well as building your pace on the Ski Erg. Your score for today is heaviest DB used in part A and heaviest KB used in part B. In part A record the weight of one DB, for example if you use two 30# DBs your score is 30.

 

 

Thursday 11.14.19

“Unbreakable”

AMRAP 25

6 Half kneeling land mine press (20X1)/arm

30 sec. of Reverse grip Active hang 

10 Side Plank Up Downs / Side 

60 Jump rope Singles (Adv: 45 DU)

30 meters SA Farmer’s Carry / arm 

Coaches Notes:

Today is performance care day designed to be lower intensity and performed in control. Build in weight as you go and challenge yourself towards the later rounds, especially on the shorter Carry today. There is no score today just record notes. 

 

 

Friday 11.15.19

“Three Layer Dip 2.0”

For Time 

3 Rounds 

20/15 cal Row (Beginner: 15/10)

20 Box Jumps 

10 Devil Press (Adv: 30/20 per hand)

Time cap: 14 min

+

Core Wod 

Coaches Notes:

We have added some extra spice to one of the layers of the dip this week, but we have taken a little off the others. Fully send it on the row and be methodical and stay tough on the Devils press. Your score for today is total time to complete. 

 

 

Saturday 11.16.19

“Burnt Toast”

AMRAP 18

60 Air Squats 

45 MB Partner Sit Ups 

30 Plate Jumps (Both partners must complete 30 reps; working at the same time)

Coaches Notes:

Today is going to be a real body weight burner with a lower body emphasis. Have fun! Your score is rounds + reps.

 

 

Sunday 11.17.19

“Feast Or Famine”

AMRAP 12

12/9 Bike Erg (Adv: 15/12)

10 Jumping Pull Ups 

30 sec. of D Ball Hold 

-Rest 1:30-

AMRAP 12

200 meter Run 

60 feet of HEAVY Sled Push (Adv: 135/90)

30 sec. of Hollow Body Flutter Kicks (Adv: Weighted)

Coaches Notes:

Today is a great mixed modal aerobic workout with many different challenges. Try to find a sustainable pace to work at each movement and maintain the same pace throughout the entire 24 minutes of work. Your score is rounds + reps for each Amrap separately.

Extra Credit 11.4.19

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Monday 11.4.19

WOD: “Climbing the Ranks”
Extra Credit:
DB Row Drop Sets:

2 Rounds / Each Arm:

DB Bent Over Row Drop Sets 

3 Sets x 10 reps

*Start with a heavy weighted dumbbell and perform 10 repetitions of a Bent Over Row on one side. Immediately put it down (back in the rack or on the ground) and pick up a moderate weighted dumbbell and perform another 10 reps on this side. Immediately put it down (back in the rack or on the ground) and pick up a light weighted dumbbell and perform another 10 reps on this side. This will be considered 1 round. Do this until you have completed 2 rounds per arm. Rest at least 1 minute before performing the drop sets on the other side.

 

 

Tuesday 11.5.19

WOD: “Disco Ball
Extra Credit:

3 Rounds:

10 GHD Sit-ups 

 -In remaining time, perform a Parallel Hold

Rest 1 min

10 GHD Back Extensions

 -In remaining time, perform a Sorensen Hold

Rest 1 min

 

 

Wednesday 11.6.19

WOD: “Popcorn Chicken”
Extra Credit:
3 Rounds:

Run 800m

 -Rest 2 minutes, then repeat

*This will be a mini conditioning WOD based on pacing your runs. Run 800m, rest 2 minutes, and then repeat. Your goal is to be consistent in your times, either matching or improving your time throughout the rounds. Because we have 2 minutes of rest in between, try to push the pace on your 2nd and 3rd rounds. Record your best time. 

 

 

Thursday 11.7.19 

WOD: “The Ghost”
Rest Day / Active Recovery

 

 

 

Friday 11.8.19 

WOD: “Clean-up on Aisle 3”
Rest Day / Active Recovery

 

 

Saturday 11.9.19
“Open 20.5”
Extra Credit:
15 Min AMRAP Active Recovery Flow:

300m Bike ERG

5 Face Up Scorpions

200m Run

3 Hip Airplanes / Side

*This will be an active recovery after our fifth and final open workout. This should be done with the intent to loosen up everything after the workout. Try to go at a pace where you’re able to have a conversation but also feel the heart rate come up towards the end of 15 minutes. 

OR

20.5 Recovery 

14 Min EMOM (:50 on / :10 off) Active Recovery Flow:

Min 1) Banded Straddle Stretch

Min 2) Banded Lateral Hip Distraction (R)

Min 3) Banded Lateral Hip Distraction (L)

Min 4) Banded Ankle Distraction (R)

Min 5) Banded Ankle Distraction (L)

Min 6) Banded Shoulder Distraction (R)

Min 7) Banded Shoulder Distraction (L)

*This will be an active recovery after our fifth and final open workout. This should be done with the intent to loosen up everything after the workout. 

CrossFit Week of WODS 11.4.19

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Monday 11.4.19

Strength/Skill Work: 15 minutes to build to a heavy 5 rep Bench Press (building)
*Between each set perform 12 Alt. DB Bicep Curls

“Climbing the Ranks”
14 minute AMRAP (Partner WOD):

6 Rope Climbs F(6 RA Pull-ups) S(8 Rope Climbs)
40/30 Cal Ski Erg

40/30 Push-ups

WOD Tips:
– Today’s big focus is on horizontal pressing which we have in both strength and metcon. During the strength we will have 15 minutes to build up to a heavy 5 reps on Bench Press. This is not a ton of time to build to a true max, so instead shoot for a heavy weight on the day. Between each set we will be completing 12 Alt. DB Bicep Curls, which are extremely functional, and more importantly will help us prep for the rope climbs! Have fun.
– “Climbing the Ranks” is a partner AMRAP. During this workout one person will be working, while the other is resting. You can split the reps however you wish, or you can come up with a plan based off of each others strengths and weaknesses. Each movement will take around 1:30-2:00 to complete, and with movements like the push-ups we recommend smaller sets to avoid burnout. The goal for everyone today is 2.5 – 3 rounds!

 

 

Tuesday 11.5.19

“Disco Ball”

5 Rounds 3:00 on/1:30 off:
Buy-in: 700/600m Bike Erg F(600/500m)

10 D-Ball Cleans F(60/40) P(80/60) S(100/80)
Max Rep Box Jumps F(Step-ups) P(24/20”) S(30/24”)

Core WOD

WOD Tips:
– The biggest focus of the day is on pacing. Although this workout has rest built in, you start every round with a longer distance Bike Erg. Coming out too hot on the Bike Erg could make the rest of the round very challenging. Instead, shoot to hold a consistent pace on the Bike that will let you finish under 1:30 seconds. You will then go directly into 10 D-Ball Cleans. Pick a weight on the D-Ball that forces you to break the rep into two movements, the deadlift and hip extension. Completing 10 reps will take around :45 seconds to a full minute. This will you around :30 seconds to accumulate max box jumps. Today we want you to challenge your normal height just slightly. If you typically step-up, today try to jump even to small box or plates!

 

 

Wednesday 11.6.19

Strength/Skill Work: 15 minutes to complete 3-4 sets of 5 Back Squats @ 60-70% of 1 Rep Max (31×1)
*After each set perform 40 Hollow Body Flutter Kicks

“Popcorn Chicken”
3 Rounds (10 min cap) :

10 D-Ball Front Squats F(50/30) P(60/40) S(80/60)
15 Pull-ups F(Jumping Pull-ups) S(C2B)
200m Run

WOD Tips:
– The big focus today is the Squat, which we will have in both the strength and metcon. During the strength portion, you will have 15 minutes to complete 3-4 sets of 5 Back Squats. The percentages given today are lower because of the tough tempo that is attached to each rep. For the tempo we will be going down with a 3 second count, have a 1 second pause in the bottom, and the exploide up. Use this as a chance to improve your squat technique. Between each set we will perform 40 Hollow Body Flutter Kicks to help prep the core for the Toes to Bar in the workout.
– “Popcorn Chicken” will also include the squat in this 3 round sprint. The D-Ball Front Squats will be in our Front Carry position, above the belly button and below the shoulders. This should be a weight that you can hang onto unbroken for all 3 rounds. The Pull-ups will add up quickly in this workout. Use a number on the reps that you can complete the reps in 1-2 quick sets. For the 200m run try to push the pace knowing that there is only 3 total runs. The goal for this workout is 7-9 minutes.

 

 

Thursday 11.7.19

The Ghost”

6 Rounds for Max Reps:

1 Minute of Row for Calories

1 Minute of Burpees

1 Minute of Double Unders F(Dub Practice)

*1 Minute of Rest After Each Round

WOD Tips:

-“The Ghost” is a great aerobic workout that we last repeated on 8/12/15. In this WOD, you will have separate scores for Row, Burpees, and Double Unders, but it’s important to do your best on each component, not just the areas where you are strongest.  The 1 minute rest goes by quick, so pace it just enough where you can recover for the next round. You will need to transition quickly from station to station since there is no rest between exercises. Unless you still need to work on your singles, everyone should be attempting to do double unders today. If you have been coming all week and want to use this as more of an active recovery day, take the first round easy and then try to hold those numbers for the remaining 5 rounds. 

 

 

Friday 11.8.19

Strength/Skill Work: 12 minutes to build to a moderate Power Clean Double

Clean-up on Aisle 3”

For Time (16 min cap):

400m Run

9-7-5

Power Cleans F(115/75) P(135/95) S(155/105)

Toes to Bar (Toes to Rings)

400m Run

9-7-5

Power Cleans F(115/75) P(135/95) S(155/105)

Toes to Bar (Toes to Rings)

400m Run

WOD Tips:
– Our big focus today is the Power Clean which we will have in both the strength and metcon. During the strength you will only have 12 minutes to build in weight, so we are looking for this to be a moderate weight, just over what you plan to use in the WOD. We will be completing the double as two seperate singles, with a 5-10 second rest between.
– Our workout today will be a longer For Time workout. You will essentially have 2 small workouts sandwiched by 400m runs. The runs should be used as a chance to flush the arms before getting back to the barbell and toes to bar. For the Power Cleans we want you to pick a weight that you could hang onto unbroken for the sets if you were forced, but this may be a good WOD to do quick singles throughout. For the toes to bar pick a variation that will allow you to stay unbroken throughout. The key to this workout is minimizing the transition times as much as possible.

 

 

Saturday 11.9.19
“Open 20.5”

BeachFit Week of WODS 11.4.19

By: 0

Monday 11.4.19

“Tiny Dancer”

AMRAP 12- In teams of 2

30 DB Floor Press – (One partner must be in Tuck Hold at all times; Adv: Hollow Hold)

200 meter Farmer’s Carry (Adv: 70/53)

-Rest 1:30-

AMRAP 12- In teams of 2

50 D Ball Step ups – (One partner must be in Active Hang at all times)

100 meter Empty Sled Push (Adv: 45/25 added)

Coaches Notes:

We are starting the week off with a challenging partner workout. For both workouts, each team will chip away at a strength movement while one partner performs a static Hold at all times. The Carry and sled Push can be broken up in any way between teammates. Your score for today is rounds + reps for Part A and Part B separately.

 

 

Tuesday 11.5.19

“Three Layer Dip” (Compare: 8.23.19)

For Time 

3 Rounds 

25/17 cal Row 

25 Alternating DB Snatch (Adv: 35+/20+)

25 Box Jumps

Time cap: 16 min 

+

Core Wod 

Coaches Notes:

Today is a tough test of aerobic power and muscular endurance, give this a good effort and put up a good score to challenge yourself for when we re test this workout in the near future! Your score today is total time. 

 

 

Wednesday 11.6.19

“The Hamburgler”

EMOM 24

Min 1: 200 meter Run

Min 2: 40 sec. of Alternating SL Double DB Romanian DL

Min 3: 40 sec. of Plate Jumps 

Min 4: 40 sec. of Plank (Adv: FLR on Rings)

Coaches Notes:

Today is a longer aerobic day for us with an added emphasis on some fundamentals and attacking imbalances. There is no score for today just challenge yourself and take notes.

 

 

Thursday 11.7.19

“3 Ninjas”

5 sets: 

3:00 on / 1:00 off 

Buy In: 14/10 cal Bike Erg (Adv: 18/14 cals)

With remaining time:

AMRAP

18 Air Squats 

12 Sit Ups 

6 Ring Rows (20X0; Adv: 3-6 Strict Pull Up)

Coaches Notes:

Today is all about moving your body weight under fatigue. Each set will have a buy into the amrap that WILL NOT be a part of your score. Each new set will begin with the bike buy In and athletes will pick up in the where they left off in the amrap from the previous round. Your score for today is your total rounds + reps over the 5 sets (not including the bike calories).

 

 

Friday 11.8.19

“T.N.T”

AMRAP 8

150/100 meter Ski Erg

12 RKBS

-Rest 1:30-

AMRAP 8

8 Strict Knees to Chest (Adv: Knees to Elbows)

30 sec. of DB Front Rack Wall Sit 

-Rest 1:30-

AMRAP 8

200 meter Run 

8 Hammer Curl + DB Push Press 

Coaches Notes:

Today is going to be a lot of work on many different movements. All of the rep schemes are low enough to challenge yourself with tougher skills/weights but also keep moving through each Amrap. Your will record rounds + reps for all 3 AMRAPS individually.(3 total scores)

 

 

Saturday 11.9.19

“Beach Cobbler”

AMRAP 20

15/10 cal Bike Erg 

15 KB Goblet Squats (Adv: 53+/35+)

15 MB Sit ups 

60 Jump Rope Singles (Adv: 40 DU)

Coaches Notes:

Today is going to be a tough grinder to close out the week. Pick a pace on the bike that is a bit of a push but you feel you can sustain. Challenge yourself on the KB weight but it should be something you can do 15 reps in a row when fresh. Your score for today is rounds + reps. 

 

 

Sunday 11.10.19

“Air Jordan”

For Time – In teams of 2

Buy In: 400 meter Run (Adv: 600 m)

3 Rounds 

30/20 cal Ski Erg 

30 Double KB Suitcase Deadlift (Adv: 62+/44+ per hand)

30 Burpees (Adv: 6” Target) 

Buy out: 400 meter Run (Adv: 600m)

Time cap: 23 min 

Coaches Notes:

Today will be a fun partner workout with rep schemes that should allow athletes to really push the pace! Your score for todays is total time to complete.

BeachFit Week of WODs 10.28.19

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Monday 10.28.19

“Puddle Of Mud”

6 sets:

2:00 on / 1:00 off 

200 meter Run (Adv: 250 meters)

7 Burpees 

With remaining time: 

Max Reps of D Ball Cleans (Adv: 80+/50+)

+

Core Wod 

Coaches Notes:

Today is going to be a challenge for all athletes. Hit each set hard and try to earn as much time as you can on the dball each set. Your score for today is total dball Cleans + your Dball weight. For example, if you have 30 d Ball Cleans total over the 5 sets and you used a 60# Dball, your score = 90.

 

 

Tuesday 10.29.19

“Michael Myers” (Compare: 10.30.18)

For Time 

5 Rounds (Adv: 6 Rounds)

15 Box Jump 

12/9 cal Ski Erg 

21 RKBS (Adv: 62+/44+)

Time cap: 17 min 

Coaches Notes:

Today is a real burner, aim to go unbroken as long as possible on the swings and try to maintain a nice push pace on the ski Erg without falling off it! Your score for is total time to compete.

 

 

Wednesday 10.30.19

“Freak Show”

In 9:00 build to a heavy: 

6-8 Half Kneeling DB Arnold Press (20X0) / Arm

After every set complete:

300/200 meter Bike Erg (Increase pace each set)

-Rest 1:30-

In 9:00 build to a heavy:

6-8 Goblet Step up / leg 

After every set complete:

30-40 sec. of Side Plank / Side 

Mobility 

2 sets:

1:00 Lizard/ Side (Adv: Grab back foot )

1:00 Prayer Stretch on Boxes 

Coaches Notes:

 Today we are putting an emphasis on strength. We will be hitting the entire body today with an upper body and a lower body strength focus, as well as working on core strength. We are also dedicating some time at the end of our day to mobility. Your score for today is heaviest DB used in part A and or heaviest KB used in part B.

 

 

Thursday 10.31.19

“Smell My Feet”

AMRAP 25

80 meter Farmer’s Carry (Adv: 62+/44+)

40 sec. of D Ball Front Hold 

8 Rings Rows (20X1) (Adv: 3-5 Pull up Negatives)

40 sec. of  Banded Dead Bugs 

80 meter Run 

Coaches Notes:

Today we have designed a performance care/ accessory work day around an obstacle course format. There is no score for today just have fun, get a good sweat, and try something you never have before. 

 

 

Friday 11.1.19

“Downward Spiral” (Compare: 8.10.19)

For Time 

10-1

Box Jumps

Burpees (Adv: 6” Target)

*After every round:

30 feet of DB Front Rack Walking Lunges (Adv: 50+/30+)

Time cap: 18 min

+

Core Wod 

Coaches Notes:

Today is a really fun workout that requires you to climb down a ladder from 10 reps to 1 rep. It sounds easy but you’ll have to earn it! Your score is total time to complete all 10 rounds. 

 

 

Saturday 11.2.19

“Taste The Rainbow”

AMRAP 20 – Teams of 2

Red: 200 meter Ski Erg 

Yellow: 6 MB Rotational Throws / side 

Orange: 30 Plate Jumps 

Purple: 15 Sit Ups 

Green: 200 meter Run 

Coaches Notes:

Today is a really fun and tasty format we have done before that will require you and your partner to complete the movement that corresponds with each skittle you draw at random. Your score for today is total skittles completed in 20 min.

 

 

Sunday 11.3.19

“Sunday Stroll”

For Time 

4 Rounds 

800/600 meter Bike Erg (Adv: 1000/700)

20 Alt. DB Snatches (Adv: 50+/30+)

400/300 meter Row (Adv: 500/400)

20 Wall Balls (Adv: 20/14)

Time cap: 28 min 

Coaches Notes:

All aboard the sustain train! Consistency is the name of the game today. You don’t have to push anything today but you will need to find a pace that you can hold and choose your scale accordingly. If you choose the Advanced option for the bike and rower, you should be able to consistently complete those distances in 2 minutes or less. If not, consider the general program for the day. Your score is total time to complete. 

 

Extra Credit 10.28.19

By: 0

Monday 10.28.19

WOD: “Toe the Line”

Extra Credit:
Every 90 seconds for 12 minutes (8 rounds)

1 Power Clean + 1 Squat Clean + 1 Front Squat (3331)

*Build to a challenging weight throughout the complex. You should not be in danger of missing a lift at any point. Stay controlled during each phase of the lift and do not break the tempo on the front squat. Record your weight.

 

 

Tuesday 10.29.19

WOD: “Around the Horn

Extra Credit:
12 Min AMRAP / Turkish Get-Up Complex: 

1 Turkish Get-Up

60’ OH Carry

1 Turkish Get-Up

60’ OH Carry

*Start with the weaker arm and complete the entire complex on that side. Then switch sides once all 4 movements are completed. Pick one KB that you can do for the entirety of the complex (both movements and distances). Rest as needed, but as little as possible then switch sides. The weight should be heavy enough where you can complete the complex but the last Get-Up and Carry is very difficult to complete. Record your weight, rounds, and reps.

 

 

Wednesday 10.30.19

WOD: “Red Light, Green Light”

Extra Credit:
Death By….. Row Cals

Start at 5 Cals

*If you are able to complete the calories in under a minute, then add 1 calorie for the ladies and add 2 calories for the gentlemen. Continue until you can’t complete the set number of calories in under a minute. Record the total amount of calories completed.

 

 

Thursday 10.31.19 

WOD: “CFPB Triathlon 2.0”

Extra Credit:

For Time:

400m Heavy SA Farmer Carry F(44 / 26) P(53+ / 35+) S(70+ / 53+) 

*Similar to the other week, now we are going single arm and switching arms whenever we get fatigued. Go twice around both buildings for the Farmer Carry. The goal is to complete this in as few sets as possible. Record your weight and time.

 

 

Friday 11.1.19 

WOD: “Brick by Brick”

Rest Day/Active Recovery

 

 

Saturday 11.2.19
WOD: “20.4”

Extra Credit:
15 Min Active Recovery Flow For Quality

7 Min Recovery Row

Every 200m perform 1 Perfect Stretch / Side

Rest 1 minute

7 Min Recovery Ski

Every 150m perform 3 Yoga Push-ups (Down Dog to Cobra Transitions)

*This will be an active recovery after our third open workout. This should be done with the intent to loosen up everything after the workout. Try to go at a pace where you’re able to have a conversation but also feel the heart rate come up towards the end of 7 minutes. 

CrossFit Week of WODs 10.28.19

By: 0

Monday 10.28.19

Strength/Skill Work: 15 minutes to build to a heavy Snatch Double
*Performed as two snatch singles

“Toe the Line”

4 Rounds: (11 minute cap)

5 Power Snatch F(75/55) P(95/65) S(115/75)
7 Overhead Squats

9 Toes to Bar F(Knee to Chest) S(12 Toes to Bar)
30 Double Unders F(60 singles)

WOD Tips:
– The focus today will be the Snatch, which we will have in both the strength and the metcon. During the strength we will have a 15 minute window to build to a heavy double snatch. The double will be performed as two singles, dropping and resetting for 5-10 seconds before your next lift. This isn’t a lot of time to build, so don’t expect to find a new PR weight, but you can work to a heavy weight today.
– “Toe the Line” will be a FAST 4 round workout to end the week. Pick a weight on the barbell that you can hang onto for all the reps tap and go when fresh. Ideally on your last rep, you should be able to keep it overhead and go directly into your Overhead Squats. For the Toes to Bar this should be a rep number that we can complete unbroken each round, even as the fatigue sets in. The Double Unders should also be a quick movement. Modify the number down if you need, or substitute single unders instead to keep moving. The goal for this workout is sub-10 minutes.

 

 

Tuesday 10.29.19

“Around the Horn”
20 min AMRAP:
20 SA DB Push Press F(40/25) P(50/35) S(60/45)

20 Box Jumps F(Step-ups) P/S(24/20)
20/16 Cal Bike Erg
240 ft. D-Ball Front Carry F(60/40) P(70/50) S(80/60)

Core WOD

WOD Tips:
– Similar to last Tuesday, this is going to be a chipper styled AMRAP. For the DB Push Press we want to keep the arms even, but you can break the reps up as needed. When selecting a weight you should be able to do at least 10+ reps unbroken when fresh. The Box Jumps will be at a normal height, and can be modified to step-ups if needed. The Bike is a good amount of calories each round, so find a pace that you can push, but not burn yourself out too quickly. The D-Ball will be a Front Carry around the rig for two laps. The goal is to pick a weight that you do not have to put down for the two laps. The goal of this workout is to try and complete 4 rounds.

 

 

Wednesday 10.30.19

Strength/Skill Work: 12 minute EMOM:
Min 1: 6 Rear Foot Elevated Split Squats (30×1) (R)

Min 2: 6 Rear Foot Elevated Split Squats (30×1) (L)
Min 3: 6-8 Side Plank Rotations (30×1) (R)
Min 4: 6-8 Side Plank Rotations (30×1) (L)

“Red Light, Green Light”
For Max Reps:
Tabata Ski Erg

– Rest 1 minute –
Tabata Air Squats
– Rest 1 minute –
Tabata Strict Pull-ups F(Ring Rows or 1-2 Negatives)

WOD Tips:
– The two big focuses we have in today’s WOD are Squatting and Pulling. During the strength we will be focusing on single leg strength with the Rear Foot Elevated Split Squats. These will have a tempo attached, so focus on controlling the lowering phase and exploding out of the hole. The Split Squats will be paired with Side Plank Rotations using the same slow and controlled tempo.
– “Red Light, Green Light” is a true Tabata WOD. For this workout your score will be the total number of reps you accumulate throughout this entire WOD. For a true Tabata you will have 8 rounds of :20 on/:10 off interval. For all of the movements the goal is to hit a number in round 1 that you can sustain for the other 7 rounds. The Pull-ups or Ring Rows will be the most challenging of the three. To avoid a total blow up, hit a number on the first few rounds that you KNOW you can hold onto. This might even mean that the first few rounds feel “easy”. You will have 1 minute off between the movements to write your score down and take a quick break.

 

 

Thursday 10.31.19

CFPB Triathlon 2.0”

For Time: (38 Min Cap)

1.5 Mile Run F(1 Mile Run)

2k Row (1500m Row)

5K Bike Erg (4K Bike)

WOD Tips:

-Today’s workout is one that we will benchmark a couple times each year.  It is a great aerobic test of the 3 most common monostructural movements we see at CrossFit Palm Beach, the run, row, and bike.  This will be the 2.0 version of this workout as we phase out the Assault Bike and replace them with the Bike Ergs. This is a workout that you will want to pace out in the beginning and try to increase pace as it goes on. Our goal is for all three movements to take around the same amount of time, so if you need to modify a movement try to just pick your worst movement and keep the other two the same. Make sure we get this workout plugged into SugarWOD.

 

 

Friday 11.1.19

Strength/Skill Work: Every 1:30 for 6 Rounds perform 5 Banded Deadlifts

*Working up to working weight or slightly heavier

“Brick by Brick”
12 min AMRAP (Partner WOD):

Buy-In: 150 Wall-Balls F(14/10) P(20/14) S(30/20)

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

30 Burpees Over the Bar

WOD Tips:
– The focus for the day is the deadlift which we will have in both the strength and metcon. The strength portion will be used as a chance to build up to or slightly past our working weight. We will be adding a band to the deadlifts in the strength to add more resistance, and give you the chance to work on finishing the pull. The deadlift usually gets easier the higher you get up the leg, but with the band it gets more challenging.
– “Brick by Brick” is a partner AMRAP that will allow you to share reps however you wish. For the buy-in, pick a weight on wall-balls that you could do at least 20 unbroken reps with, but as a team we would recommend breaking it into smaller sets to stay moving – this should take around 6 minutes. With any remaining time after the Wall-Balls you will AMRAP through the 20 Deadlifts and 30 Burpees Over the Bar. The deadlifts should be a weight that you can break into 5’s or split 10-10 the entire workout. For the Burpees Over the Bar these should be performed laterally. Like the wall-balls, split these reps early to keep the intensity high.

 

 

Saturday 11.2.19
“20.4”

Extra Credit 10.21.19

By: 0

Monday 10.21.19

WOD: “Run DMC”

Extra Credit:
Mini EMOM Amanda

Every 2 minutes for 8 minutes complete:

4 Snatches (#135/#95) F(#95/#65)

4 Ring Muscle Ups F(4 Ring Rows + 4 Ring Dios)

*This will be a miniature EMOM version of Amanda. Complete the 4 snatches in the first minute and then the 4 muscle ups within the second minute window. What we time is remaining in each minute, you can rest.  If muscle ups are still challenging, perform 4 ring rows and then 4 ring dips within the minute. Record your weight, reps, and any pertinent notes for each round. Try to stay consistent with your movements and rest times. 

 

 

Tuesday 10.22.19

WOD: “A Long Time Coming”

Extra Credit:

40-30-20-10

MB Russian Twists

Alternating V-Ups 

*In between each set, perform a :30 Sorensen Hold. This can be done upstairs right by the GHD machines. The reps are total NOT per side. 

 

 

Wednesday 10.23.19

WOD: “Paradise Island”

Extra Credit:

27-21-15-9 

Assault Bike Calories

Burpees

*This will be a short, sprint style conditioning workout with a standard CrossFit rep scheme. Find a friend and make it a race if you want. 

 

 

Thursday 10.24.19 

WOD: “Trifecta”

Rest Day / Active Recovery

 

 

Friday 10.25.19 

WOD: “Fire Sticks”

Rest Day / Active Recovery

 

 

Saturday 10.26.19
“CrossFit Open WOD 20.3”


Extra Credit:
15 Min Active Recovery Flow For Quality

7 Min Recovery Bike ERG
*Every 250m perform 5 Face Down Scorpions

Rest 1 minute

7 Min Recovery Run
*Every 200m Perform 5 Gorilla Squats with T-Spine Rotations

*This will be an active recovery after our third open workout. This should be done with the intent to loosen up everything after the workout. Try to go at a pace where you’re able to have a conversation but also feel the heart rate come up towards the end of 7 minutes. For the run, complete 200m intervals (run once around both buildings) then perform the gorilla squats.