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Saturday 7.21.18 Workout of the Day

By: 0

CrossFit WOD:

“Last Call”
7 Min AMRAP:
50 Bench Press F(95/45) P/S(135/75)
50 Bench Press F(115/60) P/S(155/90)
AMRAP Bench Press F(135/75) P/S(185/105)
7 Min AMRAP:
50 Hang Squat Cleans F(75/55) P/S(115/80)
50 Hang Squat Cleans F(95/65) P/S(135/95)
AMRAP Hang Squat Cleans F(115/75) P/S(155/105)
7 Min AMRAP:
50 Deadlifts F(135/95) P/S(185/135)
50 Deadlifts F(165/115) P/S(225/155)
AMRAP Deadlifts F(185/135) P/S(275/185)
**Teams of 3, 3 Mins Rest Between AMRAPs

WOD Tips:
-Did someone say Barbell? After a week of minimal barbell work, the barbell is coming back in a big way today. The name of the game is teamwork, your team of 3 will be sharing the reps
however you decide, one partner working, two partners resting. There are 3 separate 7 min AMRAPS and each AMRAP will focus on a single barbell movement. The 50 reps will need to be
reached as a team before adding weight. Ideally, you and your teammates are all using the same weight and can adjust how many reps that you do based on who is stronger at the given
movement. If needed, you can have separate barbells if there is a big gap in strength between teammates. There will be a 3 minute transition between barbell movements, so you will have
a lot of rest built in today. The only thing that we ask is that each team ALWAYS have a spotter on the Bench Press.
-When choosing weights for each movement, athletes should be able to complete 21, 15, and 12+ reps unbroken when fresh at each of the given weights. Sets and reps will be much smaller
once the workout starts, but that is a good gauge for how heavy to go.

————————————————–

BeachFit WOD:

“Jump Start”

1:00 on / :20 off

5 rounds

  1. Bike Erg
  2. FLR on Rings 
  3. Reverse lunges (Adv: Add DBs)
  4. Jump rope (Adv: Double Unders)

Friday 7.20.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill

Work: 12 Min EMOM:
Min 1) 6 DB Bent Over Rows @ 20X1 Tempo (Right)
Min 2) 6 DB Bent Over Rows @ 20X1 Tempo (Left)
Min 3) 6 Strict Rope Knees to Chest

“High Octane”
3 Rounds For Time:
12/9 Cal Bike S(15/12 Cals)
2 Rope Climbs F(12 Ring Rows) S(3 RCs)
21 Wall Balls F(14/10) P(20/14) S(30/20)

WOD Tips:
– Today we are starting with a Strength EMOM that focuses on pulling and core strength. Challenge yourself on the DB rows to build each set, as long as you can keep a neutral spine and
maintain the tempo. The added tempo will make sure we are controlling the movement, learning to use our lats, and restricting any core rotation that may want to happen with heavier
weight. We will be pairing the DB Rows with a Strict Rope Knees to Chest, which will prime our grip and core for the rope climbs to come.
– “High Octane” is going to be QUICK and SPICY. We are purposely keeping the calories low today on the Assault Bike to allow you to aggressively push the pace. With the Wall-Balls, try to
pick a weight that is going to challenge you, but that you still believe you can do unbroken. If you can do the standard 20/14# easy, today would be a great day to increase the med ball
weight. The rope climb is a high skilled movement that is going to be made more difficult because of the other paired movements. If you are a rope climb ninja, you will be doing 3 climbs
every round. Whatever you decide to go with, make sure that you move through it quickly – push past your redline today, especially in that 3 rd and final round.

————————————————–

BeachFit WOD:

“Chest Bump”

AMRAP 20

Buy In: 1200 meter Run (Adv: 1 mile)

12 Plate Ground to OH

16 Hanging Knees to Chest 

20 Alternating Rope Slams 

Thursday 7.19.18 Workout of the Day

By: 0

CrossFit WOD:

“Sustain”
30 Min EMOM: (:40 On/:20 Off)
Min 1) Wall Sit
Min 2) Ski Erg
Min 3) Ring FLR
Min 4) Sled F(90/45) P/S(135/90)
Min 5) Box Jumps F(20/16) P(24/20) S(30/24)
Min 6) Row

WOD Tips:
-Today is a long 30-minute EMOM, which is a great opportunity to build your aerobic capacity, or use this workout as a nice midweek flush. None of these movements are complicated, but each deserve your concentration, even more so later in the workout while under fatigue. Focus on improving movement patterns at each different movement. We also added a taller box for the sport option today, and encourage you to try a taller box today then you would typically pick. Use your first round as a pacer and then try to match those numbers in each of the remaining 4 rounds. Can you “Sustain”?

————————————————–

BeachFit WOD:

“Full Plate”

Every 3:00 for 18:00 complete:

30 Plate Jumps 

9 Burpees (Adv: 12 reps)

9 Ring Rows (20X0)

12 Alternating V ups (Adv: 15 reps)

+

CORE DOWN 

Wednesday 7.18.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 75 Seconds for 5 Rounds (10 Sets)
Set 1) 6/6 DB SA Strict Press (Build in weight)
Set 2) 4-6 Pikes on Sliders (Slow)

“Flip Cup”
15 Min AMRAP:
6 Handstand Push Ups F(DB Push Press) S(Deficit)
12 Russian KB Swings F(53/35) P(70/53) S(88/62)
15 Butterfly Sit Ups

WOD Tips:
– We will start the day off with an accessory strength piece to prime your shoulders and core for the HSPU coming in the WOD. During the strength portion, we will be alternating movements
every 75 seconds (5 sets at EACH movement = 10 Total Sets). For the Single Arm Dumbbell Strict Press – we encourage you to build weight each set. Focus on bracing the core, squeezing the
booty, and using ONLY your shoulder strength. The Pikes on Sliders will offer a new challenge, move slow through these reps while working through your full potential range of motion on
the movement – this will wake up your entire core, and prime your wrists and shoulders for the handstand push ups to come.
-No, this isn’t the “Flip Cup” you are thinking of – but hopefully it is just as fun. Your shoulders are going to be primed and ready for the HSPU after today’s strength. The rep number for the
HSPU is low, so the goal is to keep this unbroken for the majority of this workout. If you have HSPUs and 6 is an easy number to achieve, our Sport option will be from a deficit today (2 – Red
45# Plates + 1 Abmat). If getting upside down is not your cup of tea, we will keep the dumbbells and perform a DB Push Press, you can use your legs now so pick a weight that is challenging
for only 6 reps. The Kettlebell Swings today are Russian, so only up to eye level. If you are able to keep your back in a strong position, and utilize your hips and booty, today is a great day to
pick a heavier KB than normal. Sit-ups are a simple movement, but make sure we are not rushing and shorting the full range of motion. This is a longer AMRAP, find a sustainable pace in the
first few rounds, and hold on for the ride.

————————————————–

BeachFit WOD:

“Fried Frog Legs” (Compare to 1.18.18)

5RFT

12 Wall balls 

12 Double KB Deadlift 

12 Box Jump or Step up 

12/9 Cal Row 

Time cap: 18 min 

+

CORE DOWN 

Tuesday 7.17.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Back Squats 5-4-3-5-4-3

(2nd wave should be heavier than the 1 st , 15 Min Cap)

“Jump for Joy”
3 Rounds For Time: (15 Min Cap)
400m Run
60 Double Unders F(120 Singles) S(80 Dubs)
20 D-Ball Step Ups F(30/20) P(40/30) S(50/40)

WOD Tips:
– Today we are training your overall fitness levels with a heavy barbell strength portion, into a “For Time” workout that will require you to breath hard and push the pace. We are taking a
break from the Front Squats this week and reintroducing Back Squats in a wave format. Your goal on the wave is to progress weight each time – the first 5 reps should be your lightest,
increase weight for 4, and increase again for 3. During the first wave, keep just a little bit in the tank – as we expect the next wave of 5, 4, and 3 to be even heavier.
– “Jump for Joy” is a 3 Round workout that will challenge you to keep moving. One of the main objectives today is to push the pace on the 400m runs, while trying to stay unbroken through
the double unders and step ups. Modify your double unders as needed to stay consistently moving. Utilize the step ups to control your breathing and heart rate before heading out the door
for the next run. A good goal for today’s workout is to be under 12 minutes.

————————————————–

BeachFit  WOD:

“Twisted Trunk”

AMRAP 22

8 Side Plank Rotations / side (Adv: Rotate out of a Star Plank)

8 SA DB Strict Press / arm 

10 Banded Reverse crunch 

10 Alternating MB Slams 

100 meter D Ball Carry (50R/50L)

+

Stretch 

CrossFit Week of WODs 7.16.18

By: 0

“Man is not affected by events, but by the view he takes on them.” Epictetus

Monday 7.16.18
“Lead Foot” – Compare to 11.15.16 and 5.16.17
4 Min AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull Ups F(Pull Ups/Ring Rows)
4 Min AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes-to- Bar F(Knees to Chest)
4 Min AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull-ups F(Ring Rows)
*Rest 4:30 Between AMRAPs

WOD Tips:
-Today we will be tackling “Lead Foot”, a repeat workout from 11.15.16 and 5.16.17. This is a great title for a workout that will require you to push the pedal to the medal in a short 4 minute interval of work. You will also need to know how to use the breaks, after every 4 minutes of work, you will be given a 4:30 pitstop to refuel (rest) before the next 4 minutes of all-out effort.
During each 4 minute AMRAP the reps decrease, and we are expecting athletes to get further through each time. For example – in the first AMRAP, getting a good chunk of chest to bar pull
ups done would be a good goal. During the second AMRAP, we hope to complete the Toes to Bar, and by the last AMRAP, we are hoping to complete the row on round 2. For the gymnastics
movement each round, make sure you are able to get sets of 5+ reps at a time, at whatever standard you choose. This will keep the intensity of this workout high, and keep you working for
most of the 4 minute interval. Our score today is going to be total reps, how hard are you willing to push?

————————————————–
Tuesday 7.17.18
Strength/Skill Work:

Back Squats 5-4-3-5-4-3 (2 nd wave should be heavier than the 1 st , 15 Min Cap)

“Jump for Joy”
3 Rounds For Time: (15 Min Cap)
400m Run
60 Double Unders F(120 Singles) S(80 Dubs)
20 D-Ball Step Ups F(30/20) P(40/30) S(50/40)

WOD Tips:
– Today we are training your overall fitness levels with a heavy barbell strength portion, into a “For Time” workout that will require you to breath hard and push the pace. We are taking a
break from the Front Squats this week and reintroducing Back Squats in a wave format. Your goal on the wave is to progress weight each time – the first 5 reps should be your lightest,
increase weight for 4, and increase again for 3. During the first wave, keep just a little bit in the tank – as we expect the next wave of 5, 4, and 3 to be even heavier.
– “Jump for Joy” is a 3 Round workout that will challenge you to keep moving. One of the main objectives today is to push the pace on the 400m runs, while trying to stay unbroken through
the double unders and step ups. Modify your double unders as needed to stay consistently moving. Utilize the step ups to control your breathing and heart rate before heading out the door
for the next run. A good goal for today’s workout is to be under 12 minutes.

————————————————–
Wednesday 7.18.18
Strength/Skill Work:

Every 75 Seconds for 5 Rounds (10 Sets)
Set 1) 6/6 DB SA Strict Press (Build in weight)
Set 2) 4-6 Pikes on Sliders (Slow)

“Flip Cup”
15 Min AMRAP:
6 Handstand Push Ups F(DB Push Press) S(Deficit)
12 Russian KB Swings F(53/35) P(70/53) S(88/62)
15 Butterfly Sit Ups

WOD Tips:
– We will start the day off with an accessory strength piece to prime your shoulders and core for the HSPU coming in the WOD. During the strength portion, we will be alternating movements
every 75 seconds (5 sets at EACH movement = 10 Total Sets). For the Single Arm Dumbbell Strict Press – we encourage you to build weight each set. Focus on bracing the core, squeezing the
booty, and using ONLY your shoulder strength. The Pikes on Sliders will offer a new challenge, move slow through these reps while working through your full potential range of motion on
the movement – this will wake up your entire core, and prime your wrists and shoulders for the handstand push ups to come.
-No, this isn’t the “Flip Cup” you are thinking of – but hopefully it is just as fun. Your shoulders are going to be primed and ready for the HSPU after today’s strength. The rep number for the
HSPU is low, so the goal is to keep this unbroken for the majority of this workout. If you have HSPUs and 6 is an easy number to achieve, our Sport option will be from a deficit today (2 – Red
45# Plates + 1 Abmat). If getting upside down is not your cup of tea, we will keep the dumbbells and perform a DB Push Press, you can use your legs now so pick a weight that is challenging
for only 6 reps. The Kettlebell Swings today are Russian, so only up to eye level. If you are able to keep your back in a strong position, and utilize your hips and booty, today is a great day to
pick a heavier KB than normal. Sit-ups are a simple movement, but make sure we are not rushing and shorting the full range of motion. This is a longer AMRAP, find a sustainable pace in the
first few rounds, and hold on for the ride.

————————————————–
Thursday 7.19.18
“Sustain”
30 Min EMOM: (:40 On/:20 Off)
Min 1) Wall Sit
Min 2) Ski Erg
Min 3) Ring FLR
Min 4) Sled F(90/45) P/S(135/90)
Min 5) Box Jumps F(20/16) P(24/20) S(30/24)
Min 6) Row

WOD Tips:
-Today is a long 30-minute EMOM, which is a great opportunity to build your aerobic capacity, or use this workout as a nice midweek flush. None of these movements are complicated, but
each deserve your concentration, even more so later in the workout while under fatigue. Focus on improving movement patterns at each different movement. We also added a taller box

for the sport option today, and encourage you to try a taller box today then you would typically pick. Use your first round as a pacer and then try to match those numbers in each of the
remaining 4 rounds. Can you “Sustain”?

————————————————–
Friday 7.20.18
Strength/Skill Work:

12 Min EMOM:
Min 1) 6 DB Bent Over Rows @ 20X1 Tempo (Right)
Min 2) 6 DB Bent Over Rows @ 20X1 Tempo (Left)
Min 3) 6 Strict Rope Knees to Chest

“High Octane”
3 Rounds For Time:
12/9 Cal Bike S(15/12 Cals)
2 Rope Climbs F(12 Ring Rows) S(3 RCs)
21 Wall Balls F(14/10) P(20/14) S(30/20)

WOD Tips:
– Today we are starting with a Strength EMOM that focuses on pulling and core strength. Challenge yourself on the DB rows to build each set, as long as you can keep a neutral spine and
maintain the tempo. The added tempo will make sure we are controlling the movement, learning to use our lats, and restricting any core rotation that may want to happen with heavier
weight. We will be pairing the DB Rows with a Strict Rope Knees to Chest, which will prime our grip and core for the rope climbs to come.
– “High Octane” is going to be QUICK and SPICY. We are purposely keeping the calories low today on the Assault Bike to allow you to aggressively push the pace. With the Wall-Balls, try to
pick a weight that is going to challenge you, but that you still believe you can do unbroken. If you can do the standard 20/14# easy, today would be a great day to increase the med ball
weight. The rope climb is a high skilled movement that is going to be made more difficult because of the other paired movements. If you are a rope climb ninja, you will be doing 3 climbs
every round. Whatever you decide to go with, make sure that you move through it quickly – push past your redline today, especially in that 3 rd and final round.

————————————————–
Saturday 7.21.18
“Last Call”
7 Min AMRAP:
50 Bench Press F(95/45) P/S(135/75)
50 Bench Press F(115/60) P/S(155/90)
AMRAP Bench Press F(135/75) P/S(185/105)
7 Min AMRAP:
50 Hang Squat Cleans F(75/55) P/S(115/80)
50 Hang Squat Cleans F(95/65) P/S(135/95)
AMRAP Hang Squat Cleans F(115/75) P/S(155/105)
7 Min AMRAP:
50 Deadlifts F(135/95) P/S(185/135)
50 Deadlifts F(165/115) P/S(225/155)
AMRAP Deadlifts F(185/135) P/S(275/185)
**Teams of 3, 3 Mins Rest Between AMRAPs

WOD Tips:
-Did someone say Barbell? After a week of minimal barbell work, the barbell is coming back in a big way today. The name of the game is teamwork, your team of 3 will be sharing the reps
however you decide, one partner working, two partners resting. There are 3 separate 7 min AMRAPS and each AMRAP will focus on a single barbell movement. The 50 reps will need to be
reached as a team before adding weight. Ideally, you and your teammates are all using the same weight and can adjust how many reps that you do based on who is stronger at the given
movement. If needed, you can have separate barbells if there is a big gap in strength between teammates. There will be a 3 minute transition between barbell movements, so you will have
a lot of rest built in today. The only thing that we ask is that each team ALWAYS have a spotter on the Bench Press.
-When choosing weights for each movement, athletes should be able to complete 21, 15, and 12+ reps unbroken when fresh at each of the given weights. Sets and reps will be much smaller
once the workout starts, but that is a good gauge for how heavy to go.

Monday 7.16.18 Workout of the Day

By: 0

————————————————–

CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

————————————————–

CrossFit WOD:

“Lead Foot” – Compare to 11.15.16 and 5.16.17
4 Min AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull Ups F(Pull Ups/Ring Rows)
4 Min AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes-to- Bar F(Knees to Chest)
4 Min AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull-ups F(Ring Rows)
*Rest 4:30 Between AMRAPs

WOD Tips:
-Today we will be tackling “Lead Foot”, a repeat workout from 11.15.16 and 5.16.17. This is a great title for a workout that will require you to push the pedal to the medal in a short 4 minute
interval of work. You will also need to know how to use the breaks, after every 4 minutes of work, you will be given a 4:30 pitstop to refuel (rest) before the next 4 minutes of all-out effort.
During each 4 minute AMRAP the reps decrease, and we are expecting athletes to get further through each time. For example – in the first AMRAP, getting a good chunk of chest to bar pull
ups done would be a good goal. During the second AMRAP, we hope to complete the Toes to Bar, and by the last AMRAP, we are hoping to complete the row on round 2. For the gymnastics
movement each round, make sure you are able to get sets of 5+ reps at a time, at whatever standard you choose. This will keep the intensity of this workout high, and keep you working for
most of the 4 minute interval. Our score today is going to be total reps, how hard are you willing to push?

————————————————–

BeachFit WOD:

“Tommy Gun”

EMOM 28

Min 1- Bike Erg 300/250 meters (Adv:400/350 m)

Min 2- 15 RKBS

Min 3- 10/7 cal Ski Erg (Adv: 13/10)

Min 4- 15 Sit ups (Adv: 20 Reps)

BeachFit Week of WODs 7.16.18

By: 0

Monday 7.16.18

“Tommy Gun”

EMOM 28

Min 1- Bike Erg 300/250 meters (Adv:400/350 m)

Min 2- 15 RKBS

Min 3- 10/7 cal Ski Erg (Adv: 13/10)

Min 4- 15 Sit ups (Adv: 20 Reps)

—————————————-

Tuesday 7.17.18

“Twisted Trunk”

AMRAP 22

8 Side Plank Rotations / side (Adv: Rotate out of a Star Plank)

8 SA DB Strict Press / arm 

10 Banded Reverse crunch 

10 Alternating MB Slams 

100 meter D Ball Carry (50R/50L)

+

Stretch 

—————————————-

Wednesday 7.18.18

“Fried Frog Legs” (Compare to 1.18.18)

5RFT

12 Wall balls 

12 Double KB Deadlift 

12 Box Jump or Step up 

12/9 Cal Row 

Time cap: 18 min 

+

CORE DOWN 

—————————————-

Thursday 7.19.18

“Full Plate”

 Every 3:00 for 18:00 complete:

30 Plate Jumps 

9 Burpees (Adv: 12 reps)

9 Ring Rows (20X0)

12 Alternating V ups (Adv: 15 reps)

+

CORE DOWN 

—————————————-

Friday 7.20.18

“Chest Bump”

AMRAP 20

Buy In: 1200 meter Run (Adv: 1 mile)

12 Plate Ground to OH

16 Hanging Knees to Chest 

20 Alternating Rope Slams 

—————————————-

Saturday 7.21.18

“Jump Start”

1:00 on / :20 off

5 rounds

  1. Bike Erg
  2. FLR on Rings 
  3. Reverse lunges (Adv: Add DBs)
  4. Jump rope (Adv: Double Unders

—————————————-

Sunday 7.22.18

“Holy Fitness”

For Time – In teams of 2

2 Rounds 

100 Sit ups 

75 DB Push press 

50/40 cal Row 

25 Burpees 

*one partner running 100 meters at all times 

Time cap: 22 min 

**South Building**

Saturday 7.14.18 Workout of the Day

By: 0

CrossFit WOD:

“Kelly”
5 Rounds For Time: (35 Min Cap)
400m Run
30 Box Jumps F(20 Reps @ 20/16) P/S(24/20)
30 Wall Balls F(20 Reps @ 14/10) P/S(20/14)

WOD Tips:

-Your WOD today is “Kelly” an original CrossFit Benchmark workout. This workout is a long (35 min time cap) workout with few movements, but a
lot of reps – regardless if you choose Fitness or the Performance/Sport version. If you love wall-balls and can move through box jumps efficiently,
we encourage you to go for “Kelly” as is, even if you scale down the box height or medball weight. If those two movements give you nightmares,
today we encourage you to change the reps from 30 each movement down to 20 reps. With the weight of medball you choose, you should be able to do all 30 reps unbroken if we made you (you don’t have to). The box height should not be an all out effort each jump, so flip the boxes to a
height that allows you to stay moving, if you need to scale to step-ups we encourage you to do so. For the 400 m runs – find a smooth pace in the
first two rounds that you can hang on to as you fatigue from the other movements. Even moving quickly, this workout will be close to 30 minutes long.

————————————————–

BeachFit WOD:

“Tom and Jerry”

For Time – In teams of 2

Buy In: 600 meter Run (together)

3 rounds

30/20 cal Row 

60 Walking Lunges (Adv: Add DBs)

100 meter Sled push 

Buy out: 600 meter Run (together)

Friday 7.13.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work: 

15 Minutes to Build to a Heavy Complex of 1 Power Snatch + 1 Overhead Squat

“Dilly Dilly”
12 Min AMRAP:
2 Power Snatch F(75/55) P(115/80) S(135/95)
4 Overhead Squats
12/9 Cal Row

WOD Tips:
– We are bringing the barbell back today with a strength piece and a short but spicy AMRAP. During the strength portion of class today – you will be
given a 15 minute window to find a heavy weight for the complex. Make sure during the 15 minutes we are getting adequate rest between lifts as
we are looking to hit between 5-7 working sets with 1-2 warm-up sets to start, increasing weight if technique allows. Focus on proper footwork in
the receiving position that will allow you to drop into a partial squat as the weight gets heavy. Ideally, where you receive your power snatch will be where you squat from without having to readjust your feet.
– For today’s AMRAP “Dilly Dilly” we are expecting most athletes to get between 6-8+ rounds. Use the strength portion of today’s workout to find a deciding weight to use during the workout – the weight should be lighter than what you worked up to. We would love to see athletes complete one
power snatch, drop and reset, make one more power snatch and complete the 4 Overhead Squats unbroken. The row today is a shorter number of
calories so it will allow you to push the pace – but with the higher skilled barbell movements in the AMRAP be cautious of going “all-out” in the first couple rounds – instead find a consistent pace and try to hang on for the entire 12 minutes.

————————————————–

BeachFit WOD:

“Snow Ball”

1:00 on / :20 off

5 rounds 

  1. Ski Erg for max meters 
  2. D ball Clean+Press 
  3. Sit ups 
  4. Jump rope singles (Adv: DU)