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Extra Credit 10.28.19

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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

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:


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:


Assault Bike Calories


*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. 

BeachFit Week of WODS 10.21.19

By: 0

Monday 10.21.19

“Thunder Road” (Compare: 7.17.19

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.




Tuesday 10.22.19

“Mars Attacks”

5 Rounds 

1:00 on / :20 off

  1. Ski Erg 
  2. Walking Lunges 
  3. Tall Kneeling OH Plate Hold 
  4. Sit ups 

Coaches Notes:

Today is a long interval workout with the goal in mind of building building aerobic and muscular endurance. Your goal is to get the same number of reps/cals for every round and choose a weight that you can do unbroken for most of the overhead holds. If you feel the need to add weight to the lunges, you are probably not giving the appropriate effort on the other movements. There is no score today just notes. 



Wednesday 10.23.19

“The Rundown 2.0”

AMRAP 22 – In teams of 2 

200 meter Sled Drag 

50 Box Jump 

25 Devil Press 

50 Australian Ring Row

*One partner is running 100 meters at all times. 

Coaches Notes:

Today is a challenging partner workout where you will share all work with your partner. Each team must have one person running 100m at all times. Your score for today is rounds + reps. 



Thursday 10.24.19

“The Awakening” 


12 SA KB Front Squat (6/arm; 20X1)

12 Alternating Band Rotations 

12 Bent Over DB Reverse Fly’s 

1:00 of Jump Rope Singles 

100 meter DB Overhead Carry (50m/arm)

Coaches Notes:

Today we are keeping the intensity lower and working on some controlled strength building. Take your time, keep the tempos, and work up to some challenging numbers for the squat and carry! Try to keep a continuous grind going and the aerobic part will take care of itself! 



Friday 10.25.19

“Dawn of the Dead”


Min 1: 40 sec. of Burpees 

Min 2: 40 sec. of Air Squats 

Min 3: 40 sec. of Bike Erg Cals 

Min 4: Rest 

Coaches Notes:

Today is going to be a tough test for every level of athlete! All movements will be for max reps. Your score is your combined reps over the 6 rounds. 



Saturday 10.26.19

“Jekyll and Hyde”

For Time – Teams of 2

75/50 cal Row 

100 Step ups (Both partners working at the same time)

250 meter Dball Carry 

100 Sit Ups (Both partners working at the same time)

75/50 cal Ski Erg 

Time Cap: 18 minutes 

Coaches Notes:

This should be a fast and fun Saturday partner workout! Treat the machines as a sprint and switch on and off with your partner quickly. You will need to break things up a lot because some parts of this workout you will Not be getting any rest! Your score is total time to complete. 



Sunday 10.27.19

“Beachfit on Elm Street”


200 meter Run 

30 sec. of Wall Sit (Adv: KB Goblet)

20 sec. Hanging Knee Tuck Hold (Adv: L Hold)

45 feet Low Bear Crawl 

10 KB Sumo Deadlift (20X1)

1 Trip Through Agility Ladders

.3/.2 Mile Assault Bike 

Coaches Notes:

Today we are running through an “O-Course” set up as a fun way to spend our Sunday, and also recover for those of you that did the 20.2 wod. There is no score for today so just enjoy a day of moving! 


CrossFit Week of WODS 10.21.19

By: 0

Monday 10.21.19

Strength/Skill Work: Every 1:30 minutes for 8 rounds perform 3 Hang Power Cleans (building)

“Run DMC”
For Time (16 minute cap):

600m Run
15 Hang Power Cleans @ 60-70% of Strength
9 Burpee Box Jumps F(Burpee Step-ups) P/S(24/20”)
400m Run
12 Hang Power Cleans
9 Burpee Box Jumps
200m Run
9 Hang Power Cleans
9 Burpee Box Jumps

WOD Tips:
– The focus today is the Hang Power Clean which we will have in both the strength and the WOD. During the strength you will be building in weight every round until you find a heavy 3 reps for the day. This does not need to be a PR attempt, as we will be using a percentage of this weight later in the workout. There will be 8 rounds, so be cautious on how fast you build in weight.
– “Run DMC” will also include the Hang Power Clean. This weight will be based off of your strength, but should be something you can complete in 2 quick sets or less as the numbers decrease. The run distance will also decrease each round. This is meant to be a faster workout, so try to push yourself on the run today, know that each round will get slightly shorter. The Burpee Box Jumps will stay the exact same every round, so find a steady pace from the beginning. A good goal for this workout will be to finish between 13-15 minutes.



Tuesday 10.22.19

“A Long Time Coming”

20 min AMRAP:

100 Double Unders F(200 singles)

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

40/30 Cal Row

30 Toes to Bar F(Toes to Rings) S(10/6 BMU + 20 TTB)

WOD Tips:
– “A Long Time Coming” is a chipper style workout with a focus on the gymnastic movement today. This is not a workout that will allow you to get many rounds, but instead will allow you to spend time at a station working on a specific movement. The gymnastics movement should taken slower with technique in mind. Try to stop and rest as soon as you feel your form breakdown to avoid burnout to early in this workout, and keep the quality high. If you love toes to bar and have bar muscle-ups, you will be given the option to do both. For each of the other movements pace yourself out and control your breathing as you chip away. A good goal for this workout is to finish 2 rounds.



Wednesday 10.23.19

Strength/Skill Work: 14 minutes to build to a heavy 3 rep Push Press
*Between each set perform 6-8 Australian Ring Rows (20×1)

“Paradise Island”

2 Rounds (Partner WOD):

2 min Max D-Ball Cleans F(60/40+) P(80/60+) S(100/80+)

2 min Max Sled Push/Pull F(90/45) P/S(135/90)

2 min Max Strict Handstand Push-ups F(Push-ups)

*Rest 20 seconds between movements

WOD Tips:
– Our big focus today is the Overhead Press, which we will have in both the strength and metcon. During the strength we will be building to find a heavy 3 rep Push Press. This will come from the rack which will allow you to find a good rack position every time. The goal is to understand and feel yourself using your lower half to assist you in this press. After each set of Push Press we will perform 6-8 Australian Ring Rows to prep ourselves for the pulling we have later in the workout.
– “Paradise Island” is a partner WOD that will keep your trapped on an “island” for 2 minutes. During the two minutes we are shooting for max reps, switching on and off as much as you need or want with your partner. During the D-Ball Cleans we recommend going back and forth the entire time, picking a challenging weight for you. The sled push/pull will be a 30 ft. push, a 30 ft. pull and then you will switch off with your partner. Because you get the rest time, try to move the sled as fast as possible today. During the handstand push-ups work to complete good quality sets and switch off often. This is a movement that is hard to get back once your burn out. Between each station you will have :20 seconds of rest and transition, hitting each station twice.



Thursday 10.24.19


7 Rounds of 1 Min On/20 Off:

Min 1) 17/15 Cal Row

Min 2) 15/13 Cal Bike Erg

Min 3) 13/11 Cal Ski

*Fitness(-2 Cals on Each) Sport(+1 Cals on Each)

*Last 2 rounds are for Max Cals

WOD Tips:

-The focus today is to work on your ability to sustain a long aerobic workout, and increase your aerobic capacity. Ideally, we are using nearly the entire minute on each machine before a 20 second rest and rotation. When selecting a goal calorie number, you may want to use your first round as a gauge.  If you can complete the work in under the minute, push to keep those reps the entire workout.  We want the first 5 rounds to be challenging, but leave you enough in the tank to increase your cals in rounds 6 and 7.  The last two rounds of the workout we will forget the rep numbers, and push for max calories for these last 6 minutes of work.



Friday 10.25.19

Strength/Skill Work: Every 2:30 for 5 rounds perform 2 Back Squats @ 80-90%
*After each set perform a :30 second Ring FLR Hold

Fire Sticks”

3 Rounds of 3 minutes on/1:00 off:

250m Run S(300m)

50′ OH Walking Lunges F(Gunrack) P/S(45/35)

AMRAP Sit-ups

WOD Tips:
– Our Friday focus is going to be on the Squat. During the strength we will be using a format we used a few weeks ago on the Front Squat, now just switching it to the Back. The 80-90% should be something challenging for you to do 2 reps, but we should not be failing during this portion. You will be given plenty of time to get to your percentages, so try to stay at that weight for each of the 5 rounds. Between each set we will perform a :30 Ring FLR hold to prep the core and shoulders for the workout.
– “Fire Sticks” is a quick 3 round interval workout. Each round will start with a run that ideally takes just over a minute to complete. When you come back in from the run you will grab a plate and perform 50 ft. Overhead or Gunwalk lunges. With whatever time is remaining you will complete as many sit-ups as possible. We expect you to have about a minute of Sit-ups each round. You will be given 1 minute of rest before you start the next round.



Saturday 10.26.19
“CrossFit Open WOD 20.3”

CrossFit Week of WODs 10.14.19

By: 0

Monday 10.14.19

Strength/Skill Work: 18 minutes to build to a 5 rep max Sumo Deadlift

“Dive Bomber”

For Time: (11 min cap)

1000m Run F(800m) S(1200m)

50 Russian Kettlebell Swings F(53/35) P(62/44) S(70/53)

30 Burpees to a Target (6″)

WOD Tips:
– The big focus and majority of the class will be on the retest of our 5 rep max Sumo Deadlift. After weeks of RDL and Sumo Deadlift progression, we are finally at our retest. Make it your goal today to use the entire 18 minutes to get to your heavy 5 reps, taking adequate rest in between attempts. Our original test-in date was on 8.09.19, so make sure you look back on SugarWOD before you take class!
– “Dive Bomber” is a ‘sprint’ chipper to end the week. We say sprint lightly because you are starting with a long distance run, but this is a run that we should push. The goal for whatever run distance you pick is to finish in around 5 minutes. When you come back from the run you will begin chipping away at 50 Russian KBS. The goal is to pick a weight that you can complete the reps in 2-3 sets. We will end the workout with 30 Burpees to a Target, ideally that target is about 6” above your outstretched arm. Knowing that this is the last part of the workout, aim to do these as quickly as possible. There is an 11 minute cap on this workout today.



Tuesday 10.15.19
“Strict Lynne” (Last completed on 8.7.19)

5 Rounds of: (25 Min Cap)

Max Bench Press F(DB Bench Press 50/25) P(155/85) S(Bodyweight)

Max Strict Pull Ups F(Banded Pull Ups)

*3 Minutes Rest After Each Round

WOD Tips:

Our workout today is a variation of the CrossFit benchmark “Lynne”. When selecting a weight for the bench press, make sure we are able

to hit at least 5+ reps every round, with your first set being closer to 8+. On the pull ups, you should be hitting a similar rep range to the bench press, so scale as needed. The 3 minute rest is a nice, long rest to allow you to stay consistent across all 5 rounds. When developing strength, taking adequate rest like this is necessary to allow us to push our limits on each of the 5 rounds. For athletes that are newer to the bench press, or who have shoulder issues, you will want to opt for the DB Bench Press over the barbell today.



Wednesday 10.16.19

“Midnight in Paris”

Every 4 minutes for 5 Rounds:
30 Sit-ups

45 Double Unders F(100 Singles) S(60 Dubs)
7 Hang Squat Cleans F(75/55) P(95/65) S(115/75)
*If round is completed under 3:00 add 2 reps to the Hang Squat Cleans

WOD Tips:
– The focus today is on your ability to recover quickly, and cycle a light barbell. In this interval the sit-ups and double unders will stay consistent each round. The sit-ups will take just over a minute to complete, and the double unders should be something you can complete quickly. The first round will end with 7 Hang Squat Cleans. If the entire round was completed before 3 minutes, add 2 reps to the Hang Squat Cleans on the next round. This trend will continue until you cannot complete the round under 3 minutes OR you finish the 5 rounds (15 reps). This should be a weight that when fresh you could do 10+ reps unbroken without setting the barbell down. If you get to a rep number that you can’t get under 3 minutes, stay there for the remainder of the WOD.



Thursday 10.17.19

“Hold My Fit-Aid”
4 Rounds:

In 1:30 complete:

:30 D-Ball Front Hold
Max Cal Ski Erg in remaining time

*Rest 1:30

In 1:30  complete:

:30 FLR Hold
Max Cal Bike Erg in remaining time

*Rest 1:30

WOD Tips:

– “Hold My Fit-Aid” will be a workout format that we have done frequently, but with a twist. Today you will start each 1:30 round with an isometric hold, and then with the remaining minute perform max calories on one of the machines. The first station will be a D-Ball Front hold. You can go as heavy as you would like with this as long as you can stay standing upright, and keep the ball above the belly button. With the remaining time on this station you will complete a max cal Ski Erg. After a 1:30 rest, station 2 will begin with a :30 second FLR hold. After this hold, you will complete a 1:00 max cal Bike Erg. The goal today is to accumulate as many calories as you can throughout the 4 rounds.



Friday 10.18.19

Strength/Skill Work: Every 1:30 for 8 Rounds complete 1 Power Snatch + 3 Overhead Squats (21×1)

“Sleepover Party“

15 Min AMRAP: (Teams of 2 – Alternating Full Rounds)

250/200m Row

10 Overhead Squats F(45/35) P/S(75/55)

10 Toes to Bar F(Toes to Rings)

*Partner 2 starts their Row when partner 1 starts their Toes to Bar

WOD Tips:
– The focus today is the Overhead Squat, which we will have in both the strength and metcon. During the strength you won’t get much prep time before we jump into the interval, but you will have 8 rounds to build in weight. The weight will be limited because we are taking it from the floor, and because of the tempo attached to the squats. Be conservative on your weight jumps, and use today as a chance to improve your OH position.

– We will be ending this week with a fun partner WOD. During “Sleepover Party” you will be alternating full rounds with your partner, starting the next round when you partner starts their Toes to Bar. Because you are given rest between attempts when it is your time to work try to keep the intensity high. The Overhead Squats should be at a weight that you can go unbroken on every round. For the Toes to Bar, they should be completed in 1-2 quick sets before resting. Ideally we are completing each round in about 2 minutes, with close to the same amount of rest between your rounds.



Saturday 10.19.19


Extra Credit 10.14.19

By: 0

Monday 10.14.19

WOD: “Dive Bomber”

Extra Credit:

4 Rounds:

500m Row

*Rest 2 minutes between rounds. Try to stay consistent in your power and times throughout the rounds.



Tuesday 10.15.19
WOD: “Strict Lynne” (Last completed on 8.7.19)

Extra Credit:

3 Rounds For Quality:

10 DB Hammer Curls / Side

10 Triceps Kick Backs

10 DB Biceps Curls

10 Banded Triceps Push Downs



Wednesday 10.16.19

WOD: “Midnight in Paris”

Extra Credit:

Every 90 Seconds For 12 Minutes:

1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk

*Use some time to build up to a moderate to heavy weight and stay there the whole 12 minutes. If you feel like you loosened up a little after the first 3-4 rounds, then add a little weight but you should not be in danger of missing a lift. Record your weight and any pertinent notes.



Thursday 10.17.19

WOD: “Hold My Fit-Aid”

Rest Day / Active Recovery


Friday 10.18.19

WOD: “Sleepover Party“

Rest Day / Active Recovery



Saturday 10.19.19

WOD: “20.2”

Extra Credit:
20.2 Recovery

10-15 Min AMRAP Active Recovery Flow For Quality

300/250m Bike ERG

5 Down Dog to Cobra 

5 Perfect Stretches / Side

5 Crab Bridges / Side

*This will be an active recovery after our second open workout. This should be done with the intent to loosen up everything after the workout. Try to move methodically and with quality during this active recovery.

BeachFit Week of WODs 10.14.19

By: 0

Monday 10.14.19

“Chicken and Waffles”

4 Rounds – In team of 2

1:30 / :20 off

  1. Ski Erg Cals 
  2. D Ball Cleans 
  3. Box Jump Overs 
  4. DB Front Squats (Adv: 50+/30+)

Coaches Notes:

Today is a high intensity partner workout to start the week. You and your partner will share all the work across four stations for max reps. Your score for today is total combined reps for all movements. 



Tuesday 10.15.19

“Cobra Kai”


20 meter Backward Sled Drag

16 DB Floor Press 

12 Sumo KB Deadlift (2 sec. eccentric)

8 Banded PVC Rows (2 sec. pause)

80 meter Run 

Coaches Notes:

Today we’ve used a fun format to do our performance care/bodybuilding segment for the week. There is no score for today just have fun and focus on quality movement. 



Wednesday 10.16.19

“Party Boy” (Compare: 7.1.19)

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 re-testing a fast and fun workout from a few months back. Send it on the bike!! Your score today is total time. 



Thursday 10.17.19

“Hocus Pocus”

EMOM 20 

Min 1: 45 sec of Jump Rope (Adv: DU)

Min 2: 15/10 cal Row (Adv: 20/15)

Min 3: 45 sec of Sit ups 

Min 4: Rest 

Coaches Notes:

Today is real fire breather! Your score for today is going to be your calories + your max set of sit ups for each round combined over the 5 rounds. For example, as a female in Round 1 an athlete does the Advanced calories and performs 20 sit ups; their score =35



Friday 10.18.19

“Smashing Pumpkins”

Every 3:00 for 21:00 complete:

20/15 cal Bike Erg 

15 Ball Slams 

30 sec. of FLR on DBs (Adv: Rings)

Coaches Notes:

Today is another longer interval workout. Sprint the bike every round and try to pick a challenging weight on the dball. 



Saturday 10.19.19

“Not Your Mummy’s Cindy” (Compare: 10.20.18, 4.10.19)


200 meter Run

5 Ring Rows (20X0; Adv: Strict pull up)

10 Push ups 

15 Air squats 

Coaches Notes:

Today is a really fun BF version of the CF Cindy 5-10-15 complex. Challenge yourself to take a tough working pace and use the clock as a guide to stick with it. Work hard and record your score into SugarWOD , we have done this workout several times in the last few years and it is an excellent benchmark!



Sunday 10.20.19

“Mouse Trap”

For Time 

3 Rounds 

20/15 cal Ski Erg (Beginner: 15/10 cals)

20 Strict Knees to Chest (Adv: 15 Strict Knees to Elbow)

20 Wall Balls (Adv: 30 reps)

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

Time cap: 21 minutes 

Coaches Notes:

Today is all about pacing! Break up each movement into manageable sets and chip away at this one, specifically the Hanging movment and the carries as grip endurance will become a factor. Your score for today is total time to complete. 

Extra Credit 10.7.19

By: 0

Monday 10.07.19

WOD: “Hanging on by a Thread”

Extra Credit:

10 Min EMOM:

1 Power Position Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

*Just like last week with the cleans, we are now working on speed underneath the bar for our snatches. Use some time to build up to a weight and stay there the whole 10 minutes. This should be relatively light (maybe around 50% of your squat snatch). The limiting factor will be the power position snatch . Again, the focus for today will be speed underneath the bar. Record your weight and any pertinent notes.



Tuesday 10.08.19

WOD: “Lead Foot“ (Repeat from 3.12.19)

Extra Credit:
10 Rounds:

200m Sprint

*Rest 1 minute between rounds

*This should be done where you have a straight running lane. With that being said, let’s have our starting station be the middle driveway and our ending position be the 811 sign (1st Round). Then the new starting position will be the 811 sign and the new ending position will be the middle driveway (2nd Round). Repeat this until all 10 rounds are completed.



Wednesday 10.09.19

WOD: “Sixteen Candles”

Extra Credit:
4 Rounds For Quality:

8 Bent Over Double KB SA Rows / Side

8 KB Floor Wipers / Side

*Keep a strong / tight core, back flat, and hamstrings engaged. Use the same KBs for both the rows and the floor wipers. The Double KB Bent Over Rows will be performed just like a normal barbell bent over row except now we will use two KBs (one in each hand). We will row on one side while keeping the other side at the starting position. We will alternate rowing on each side until both sides have completed 8 reps. Be sure to use the same KB weight in each hand.



Thursday 10.10.19

WOD: “The Arnold Classic”

Rest Day / Active Recovery



Friday 10.11.19

WOD: “Gimme the Loot”

Rest Day / Active Recovery



Saturday 10.12.19

“Open WOD 20.1”

Extra Credit:
20.1 Recovery

10-15 Min AMRAP Active Recovery Flow For Quality

150m Straight Leg Row

5 Inchworms

5 Slow Mountain Climber Stretches / Side

5 Thread The Needles / Side

*This will be an active recovery after our first open workout. This should be done with the intent to loosen up everything after the workout. Try to move with quality during this active recovery.

BeachFit Week of WODs 10.7.19

By: 0

Monday 10.7.19

“Ben and Jerry’s”

AMRAP 21 – In teams of 2

40/30 cal Row

40 Box Jumps (One partner has to be in a plank at all times)

40/30 cal Ski Erg 

250 meter D Ball Carry (Adv: 80+/50+)

Coaches Notes:

Warm Up/Cool Down Suggestions: Prep core and back for carries and lower extremities for jumping.

Movement Specifications: All work can be broken up in any way. During the Box Jumps, one partner must be in a plank at all times. The Dball can be carried on ANY shoulder. 

Staging Notes: 10 Rowers; 5 On each Wall.  10 Ski Ergs along the tv. Gymnastic Mats on the East side of the rig. Boxes on main floor. 

Heats/Starting Stations: Start teams evenly across all movements. One rower and ski Erg per team! 

Scaling Notes: See Advanced options above. 

Explanation Notes: Today is a fun and intense partner workout to begin the week. You and your teammate can share the work however you see fit. Your score for today is rounds + reps. 



Tuesday 10.8.19

“Boulevard of Broken Dreams”

Every 4:00 for 28:00 complete: 

10/7 cal Bike (Adv: 13/10)

35 Plate Jumps 

200 meter Run (Adv: 250 meters)

Coaches Notes:

Today is all about finding a pace you can sustain over the long haul. Work hard to earn yourself the rest but make sure you can repeat it each round. Your score today is the difference between your fastest and slowest round IN SECONDS. For example, if your fastest round is 2:30 and slowest round is 3:36 then your score for today is 66. 



Wednesday 10.9.19

“Minute to Win It”

EMOM 24 

Min 1: 40 sec. of SA DB Press (20X1)

Min 2: 40 sec. of Plate Dead Bugs 

Min 3: 40 sec. of RKBS

Min 4: 40 sec. of Burpees 

Coaches Notes:

Today is longer aerobic interval workout. We are also incorporating some useful corrective and strength work. Try to build your press weight every 2 rounds. You have 2 scores today; your heaviest DB used for the press and your total number of burpees.



Thursday 10.10.19

“Lean Wit It, Rock Wit It”


40 sec. of Wall Sit (Adv: KB Goblet)

14 Banded Tricep Extensions (1 sec. pause)

7 SA Ring Rows / Arm 

14 Alt. SL Double DB Deadlift 

40 sec. of Jump Rope Singles (Adv: Double Unders)

Coaches Notes:

Today is a longer performance care day with a lot of different movements to touch on some fundamentals and add an aerobic flare to the day. There is no score for today just do what feels right and have fun!



Friday 10.11.19

“The Chase” (Compare: 7.29.19)

5 sets:

3:00 on / 1:00 off

300 meter Run (Adv: 400 meters)

10 Alt. DB Front Rack Reverse Lunges (Adv: 60+/40+)

With Remaining Time:

Max reps of Sit ups 

Coaches Notes:

This is a good retest from about 10 weeks ago, encourage athletes to replicate the weights/standards from that previous date! Today we are looking for you to hit these runs with a hard pace. We also have been working on the front rack Lunge a lot in the last couple months so challenge yourself with the weight here. Your score is total sit ups accumulated over the 5 sets. 



Saturday 10.12.19

“Bend It Like Beckham”

For Time 

5 Rounds (Adv: 6 Rounds)

18/14 cal Bike Erg 

14 Alternating DB Snatches (Adv: 45/30)

10 Jumping Pull ups 

6 Burpee Box Jumps 

Time cap: 22 min 

Coaches Notes:

Today should be a fun but challenging test for all athletes. Push the pace 



Sunday 10.13.19

“Attack of The Clones” (Compare: 6.19.19)


21/15 cal Row

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

15/9 cal Ski Erg  

30-40 sec. of Side Plank R

250 meter Run 

30-40 sec. of Side plank L

Coaches Notes:

Today is a long aerobic workout that is meant to push you to sustain the highest level of output possible. A good goal for today 3+ rounds.  A good Advanced goal would be 4+ rounds. Your objective today is to make EVERY round the exact same pace, hence the name. Your score today is rounds + reps. The Run and each static hold will count as 1 rep for scoring purposes.