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Monday 12.10.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

12 Minutes to Practice the Complex of 1 Power Snatch + 1 Pause Overhead Squat (2 Secs) + 1 Overhead Squat S(Squat Snatch)

“Nancy”
5 Rounds For Time: (18 Min Cap)
400m Run
15 Overhead Squats F(Back Squats) P/S(95/65)

WOD Tips:
-Today is a benchmark day with the classic girl WOD “Nancy”.  We are using the strength work to prime the overhead squat before the metcon, and it’s a similar complex to what we did last Monday with the front squat. If you are efficient at the squat snatch, try to do that in the strength work and in Nancy. Otherwise, you can separate the power snatch and take your time getting into the best possible overhead squat position. The Tempo OHS will challenge your stability in the bottom position. This is more for practice then it is for weight today. Try to go a little heaver than you plan to do for the WOD.
-“Nancy” is all about keeping a strong pace on the runs and staying efficient on the overhead squats.  Pace yourself on the first run especially, and then try to move with the best possible technique on the overhead squats.  If you start moving poorly or inefficiently on the overhead squats, it will atch up to you by the end of the 75 reps. Efficient movement is fast movement. When choosing your weight, the overhead squats should be
unbroken for most rounds, and no more than 2 sets in the later rounds. With the 18 minute time cap, you are given around 3.5 minutes to
complete each round.

BeachFit WOD:

“Military Stud” (Compare: 3.30.18)

AMRAP 8,6,4,2

Run 200 meters 

12 Sit ups 

9 KB Goblet squats 

6/4 Push ups 

—Rest 1:30/1:00/:30 between rounds—

BeachFit Week of WODs 12.10.18

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Monday 12.10.18

“Military Stud” (Compare: 3.30.18)

AMRAP 8,6,4,2

Run 200 meters 

12 Sit ups 

9 KB Goblet squats 

6/4 Push ups 

—Rest 1:30/1:00/:30 between rounds—

Tuesday 12.11.18

“Color UP”

A. AMRAP 12

15.12.9.6 (F:12/10/8/6)

Ski Erg Calories 

Double KB DL 

-Rest 2:00-

B. AMRAP 12 

5 SA Ring Rows / arm

10 Alt. Band Rotations 

15 Heavy Band Good Mornings 

Wednesday 12.12.18

“Frosty”

AMRAP 22

30’ Sled Push 

7 MB Rotational Throws / side 

5 Tall Kneeling anti rotational dB press / side (1 sec. pause at top of each rep)

15 Box Jumps (Step down)

30’ SB Bearcrawl 

+

Cooldown/Mobility 

Thursday 12.13.18

“Scrooge”

EMOM 20

Min 1: 10/7 cal Bike Erg (Adv: 13/10)

Min 2: 45 sec. of Alt. Gun Rack Reverse Lunges 

Min 3: 45 sec. of Ball Slams 

Min 4: 45 sec. of Plank (Adv: Hollow Hold)

+

Core down 

Friday 12.14.18

“Snowed In”

A. On a 10 min clock, build to your heaviest:

12 Alternating DB Floor Press 

*After every set complete:

100 meter Jog

B. For Time 

3 Rounds 

15 Ring Rows (20X1; Adv: 7-9 Strict Pull-

up)

25 Wall Balls 

150 Jump Rope Singles (Adv: 75 DU)

Time cap: 10 min

Saturday 12.15.18

“Tango & Cash” (Compare: 9.22.18)

For Time – Teams of 2

400 meter Run (Adv: 600 meters; together)

60 Plate Ground to OH

800 meter Row

400 meter D Ball Carry 

800 meter Row 

60 Plate Ground to OH

400 meter Run 

Sunday 12.16.18 

“45 Caliber” (Compare: 10.10.18)

7 Rounds 

45 seconds of Sit ups 

45 seconds of SB Facing Burpees

-Rest 45 seconds-

+

Cooldown

CrossFit Week of WODs 12.10.18

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“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” -Bernard Baruch

Monday 12.10.18
Strength/Skill Work:

12 Minutes to Practice the Complex of 1 Power Snatch + 1 Pause Overhead Squat (2 Secs) + 1 Overhead Squat S(Squat Snatch)

“Nancy”
5 Rounds For Time: (18 Min Cap)
400m Run
15 Overhead Squats F(Back Squats) P/S(95/65)

WOD Tips:
-Today is a benchmark day with the classic girl WOD “Nancy”.  We are using the strength work to prime the overhead squat before the metcon, and it’s a similar complex to what we did last Monday with the front squat. If you are efficient at the squat snatch, try to do that in the strength work and in Nancy. Otherwise, you can separate the power snatch and take your time getting into the best possible overhead squat position. The Tempo OHS will challenge your stability in the bottom position. This is more for practice then it is for weight today. Try to go a little heaver than you plan to do for the WOD.
-“Nancy” is all about keeping a strong pace on the runs and staying efficient on the overhead squats.  Pace yourself on the first run especially, and then try to move with the best possible technique on the overhead squats.  If you start moving poorly or inefficiently on the overhead squats, it will atch up to you by the end of the 75 reps. Efficient movement is fast movement. When choosing your weight, the overhead squats should be
unbroken for most rounds, and no more than 2 sets in the later rounds. With the 18 minute time cap, you are given around 3.5 minutes to
complete each round.

Tuesday 12.11.18
“Seeing 20/20”
10 Rounds Tabata (20 On/10 Off)
Strict Pull Ups @ 20X0 Tempo F(Ring Rows @ 20X0)
Push Ups
Step Ups
Sit Ups

WOD Tips:
– Today is all about moving your bodyweight. Because the workout is a Tabata format, your overall work time at each station is very short.
However, you will hit each movement 10 different times, and you only have 10 seconds rest between stations. Your goal today is to try and stay
consistent on the reps each round. This will likely mean staying conservative in the first few rounds, especially on the pull ups and push ups, and then trying to hold throughout.

Wednesday 12.12.18
Strength/Skill Work:

Sumo Deadlifts – 15 Minutes to Work to a Heavy 3 at 20X1 Tempo
*After each set, perform a Triple Broad Jump, building to a max

“Bento Box”
7 Min AMRAP:
21 KB Sumo DL High Pulls F(53/35) P(62/44) S(70/53)
21 Box Jumps F(20/16) P/S(24/20)
21/15 Cal Bike Erg F(18/12 Cals)

WOD Tips:
– Today our big focus is the Sumo Deadlift. We will have a variation today in both the Strength and Metcon. Because we do not hit the sumo
variation a lot compared to the standard deadlift today is more focused on technique and tempo. We will still be working to a heavy 3 reps, but
only going as heavy as we can control the Tempo (20×1). Between each set we will be focusing on lower body explosion with a triple broad jump for distance.
– Our workout today is a short and spicy 7 min AMRAP. We will be keeping the sumo stance from the strength, but adding in the high pull and switching our barbells out for Kettlebells. You will be able to go heavier on this movement than you might typically do for a kettlebell swing, but we still want you to be able to complete this unbroken or no more than two sets. Because the workout is so short, the boxes and bike calorie pace should be very fast! How close can you get to three rounds?

Thursday 12.13.18
“Stone Soup”
5 Rounds For Time: (25 Min Cap)
200m Run
100m D-Ball Shoulder Carry F(60/50) P(80/60) S(100/80)
50’ Bear Crawl S(30’ Handstand Walk)
10 Strict Knees to Chest S(Strict K2E)

WOD Tips:
– “Stone Soup” is a fun Thursday WOD that can be used as a flush – or heavy skill day. The heavy D-Ball Carry will be on the Shoulder today,
switching sides whenever you need. Challenge yourself on the weight as long as you can safely clean it up. Today is a great opportunity to practice
the skill of handstand walking in a metcon format, just cap yourself at about a minute of work even if you don’t make it the full 30’. The Strict Knee to Chest/K2E seems easy on paper but may be the most challenging movement of the day. Pick a challenging height that will allow you to complete this in 1-2 sets ecah round. We have a longer time cap today, but would like for most athletes to aim to complete this in around 20 minutes.

Friday 12.14.18
Strength/Skill Work:

Every 2:30 Minutes for 5 Rounds:
5, 4, 3, 2, 1 Back Squats
5 DB Bent Over Rows/Arm (Build in Weight)

“Creed”
3 Rounds for Max Reps:
1 Min Max Wall Balls F(14/10) P/S(20/14)
1 Min Max Cal Ski Erg
1 Min Max Cal Row
1 Min Rest

WOD Tips:
– Today will be squat focused with the Back Squats in the Strength and the Wall-Balls in the WOD. During the strength you will get some time to
prep and build to a starting weight. Every new round, you will be decreasing the reps and increasing the weight working to a heavy 1 rep. This will most likely not be a 1 rep max, but it should be a higher percentage lift. After your set of back squats you will have 5 DB Bent Over Rows / Arm. As you increase in back squats, we also encourage you to increase the DB weight on the rows. With any remaining time after the rows you will get to rest and switch weights before the next set.
– “Creed” is a shorter, but similar workout to “Fight Gone Bad”. You will be spending 1 minute at each station shooting for a max number of reps
For the Wall-Balls, shoot for a weight that you could hang onto unbroken for at least 30 reps. Although you do not have to do 30 reps unbroken, we
want you to pick a weight that allows you to stay moving most of the minute. For the Ski and Cal row this should be a fast pace. A good goal for the ski is 18/15 calories, and the for the row is 20/18 reps. After all 3 movements you will get a 1 minute rest. Remember it is 3 rounds, all of the movements you should push the pace but you need to be able to give similar efforts each round.

Saturday 12.15.18
“Hangover Cure”
15 Min AMRAP: (In Teams of 2)
10 Power Cleans F(115/75) P(135/95) S(165/115)
15 Hangman Burpees
60 Double Unders F(60 Double Taps)

Core WOD

WOD Tips:
– “Hangover Cure” is a super fun partner WOD that will take a lot of teamwork. Teamwork will be specifically important on the Hangman Burpees. You will get practice on these before we get started – but as one person does a burpee, one person will be hanging on the pull-up bar, switching each rep. You will also get to split the Power Cleans and Double Unders however you wish as a team. On the cleans try to pick a weight that allows you and your teammate to go back and forth with singles. The double unders should take under a minute to complete, so modify the movement if this is something that will slow down your pace. Because it is a partner WOD, the intensity should stay high for the entire 15 minutes. A good goal for the day is to get between 5-7 rounds.

Saturday 12.8.18 Workout of the Day

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CrossFit WOD:

“Stand Off”
10 Rounds For Time: (In Teams of 2 – 25 Min Cap)
2 Rope Climbs F(4 RA PUs) S(3 RCs)
18/14 Calorie Row F(14/10 Cals)
18 Lunges S(12 Pistols)

WOD Tips:
– We are ending the week with a fun Partner WOD! Although the workout seems like it will be a longer WOD because of the 10 rounds, we
encourage you both to push the pace as much as possible on all of the movements. You will have plenty of built in rest with your partner working. None of the movements today should be a sticking point for the team. Modify to keep the intensity high, and communicate with your teammate to figure out what is the best plan of attack for the both of you. A good goal for today is to see if you hold 2 minutes or less per round for as long as possible.

BeachFit WOD:

“The Rundown”

AMRAP 21 – In teams of 2

30 Mountain Climbers (2=1)

40 Ball slams 

50 Sit ups 

100 meter sled push 

250 Jump rope singles (Adv: 125 DU)

*One teammate must be running 100 meters at all times.

Friday 12.7.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work: Every 75 Seconds for 5 Rounds:
Set 1) 5 Banded Deadlifts (Build in Weight)
Set 2) 30 Sec Ring FLR

“Hammer Time” – Compare to 10.5.18
15 Min AMRAP:
7 Deadlifts F(185/125) P(225/155) S(275/185)
21 Push Ups F(14 Ring Push Ups)
500/400m Bike Erg

WOD Tips:
– The focus of the day is the Deadlift, which we will be doing in both the strength and the Metcon. The strength is primarily there to help you work
up to your working weight for the workout, while adding an additional challenge with the band.  Aim to match or slightly exceed the weight you
want to use during the workout by the 5th round. The band will force you to keep the bar close on the deadlifts, while also working on the leg and
hip drive at the top of the deadlift. The Ring FLR hold is another chance to practice all of the hollow holds we have been doing lately, and should
lead in nicely to the push ups in today’s WOD.  
– “Hammer Time” will continue the deadlift theme, and we want you to choose a heavy weight that you can do 7 reps unbroken at, every round.
Even if this means taking a couple seconds longer to get set-up and ready before grabbing the bar, unbroken is the goal for today. For the Push-ups
we should be able to stay with larger sets, hopefully completing the reps in under 3-4 sets. The fitness option today will be less reps of the ring
push-up.  This may sound harder than the traditional push up, but it will allow for easy scaling by walking the feet up. The Bike Erg will be in meters today and will take around a minute to complete, this doesn’t have to be a sprint but with the short distance you should keep the RPM’s high. A good goal for today’s workout would be around 5 rounds

BeachFit WOD:

“Barnstormer”

A. Every 3:00 for 9:00 complete:

250/200 meter Ski Erg (Adv: 300/250)

20-24 DB Push Press

-Rest 1:30-

B. Every 3:00 for 9:00 complete:

1:00 of Jump Rope Singles (Adv: DU)

24-30 Alt. Reverse Lunges (Adv: Add MB 20/14)

Thursday 12.6.18 Workout of the Day

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CrossFit WOD:

“Sweet 16”
24 Min AMRAP:
16 Wall Balls F(14/10) P/S(20/14)
16 Single Arm Ring Rows @ 20X0 Tempo (8/Side)
32 Double Unders F(32 Double Taps)

16/12 Cal Ski Erg
16 GHD Sit Ups to Parallel

WOD Tips:
“Sweet 16” is a longer AMRAP today that you can treat as a full body flush, or a very challenging workout. The wall-balls should be at a weight that we can go unbroken on at least a couple of rounds, possibly in the later rounds having to take a quick break. The Single Arm Ring Rows are a
challenging upper body movement that also takes a lot of core strength. These will be at a tempo today so walk your feet up or down depending on the level of difficulty you are able to control the reps. We shouldn’t be getting held up on the Double Unders today, but it is a good day to practice them if you are close, feel free to cut the reps down here. For both the Ski Erg and the GHD focus on quality of movement over the speed you are moving today.

BeachFit WOD:

“Pearl Harbor”

For Time 

10 Burpee Box Jump 

20 Dball Cleans 

30/22 cal Bike Erg 

40 Plate Ground to OH

30/22 cal Bike Erg 

20 Dball Cleans 

10 Burpee Box Jump

Target Time: 13 min 

Time cap: 15 min

Wednesday 12.5.18 Workout of the Day

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CrossFit WOD:

“Good, Clean, Fun”
For Time: (14 Min Cap)
10-8-6-4-2
Hang Power Cleans F(95/65) P(135/95) S(155/110)
10-8-6-4-2
Burpee Box Jumps F(20/16) P/S(24/20)
*10/8 Cal Assault Bike After Each Round F(8/6 Cals)

WOD Tips:
– Today our focus is moving with speed. Anytime we see a lower rep number on the movements and a decreasing rep scheme, we know it’s go
time. With that being said, we still want to move well and keep solid technique on the hang cleans. The Burpee Box Jumps are very taxing, but we want you to push the pace with the low number. The longer transition up to the bike will give you a second to catch your breath before attacking
the 10/8 calories. We don’t expect you to hit the same pace as last week on our Cal Bike Sprints, but it still should be completed at an aggressive
pace today. A good goal on today’s workout is to finish around 10-12 minutes.

BeachFit WOD:

“Plains,Trains, and Automobiles” (Compare: 10.2.18)

A. MB Clean Skill Work

B. For Time 

1500 meter Bike Erg (Adv: 2000 meters)

25 MB Front Squats  (Adv: 20 MB Cleans)

750 meter Row (Adv: 1000 meters)

25 MB Front Squats 

600 meter Run (Adv: 800 meters)

25 MB Front Squats

Time cap: 20 min

Target Time: 17 min

Tuesday 12.4.18 Workout of the Day

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CrossFit WOD:

“Running On My Mind”
18 Min AMRAP:
250m Run
1 Set of Max Strict Handstand Push Ups F(Seated DB Press)
*30 Seconds Rest After Each Round

Core WOD

WOD Tips:
– “Running on My Mind” is a great opportunity to work on your run pacing and strict overhead pressing. While this is technically an interval
workout, the rest between rounds is only 30 seconds, so you definitely want to pace the runs. During the Strict Handstand Push-ups you will be
completing one unbroken set each round, with the minimum being 5 reps. If you are not able to hit 5 reps in one set, complete 5 reps before taking
your break. If you are opting for the DB press, pick a weight that will allow you to get between 5-8 reps each round. After each round, make sure
to look at the clock so that you can get your :30 second rest time before completing your next round. The rest should be just enough time to allow
you to write down your score and get back to the start line. Aim for consistent times and reps on each round today. Your score is the total number of Strict HSPU or DB Press today.

BeachFit WOD:

“Tin-Man”

A. On 10:00 clock build to your heaviest:

5-7 DB Bench Press (20X1) 

*After each set complete:

250 meter Bike Erg (Increase pace each set)

-Rest 2:00–

B. AMRAP 10

15-12-9-6-3

Burpees 

Strict Knees to Chest (Adv: Knees to Elbow)

Monday 12.3.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

15 Minutes to Work to a Heavy Complex of 1 Squat Clean + 1 Pause Front Squat (2 Secs) + 1 Front Squat
*Alternate Between 1 Set of Kip Swings and 1 Set of Ring Rows After Each Set

“Heartbreak Kid” – Compare to 7.24.18 and 5.8.17
3 Rounds For Time: (13 Min Cap)
10 Front Squats F(115/80) P(155/105) S(185/125)
20 Pull Ups F(Ring Rows) S(Chest to Bar)
50 Double Unders F(100 Singles)

WOD Tips:

–  A big focus for today’s WOD is the Front Squat from the floor. During the strength portion of today’s workout we will be building in a Squat Clean complex to get prepped for the workout. Use this as a chance to find the weight you plan to use in the workout, and try to build slightly heavier than that weight. In between the sets we will be alternating between a set of ring rows or kip swings. This will just be used as a chance to prep the body for the C2B, not something we will be scoring.
– “Heartbreak Kid” is a benchmark workout that we have done several times before (7/24/18 & 5/8/17).  This workout is on the shorter side for most people, the goal is to finish it in about 10 minutes or less.  The front squats should be heavier in this workout. This should be a weight that you can do the first round unbroken but may have to break up rounds 2 and 3 into two sets.  The pull ups are the meat of the workout for most athletes, so scale these where it will take you about 60-90 seconds to complete the pull ups each round. This is a workout you will want to pace a little on round 1 and then push hard on rounds 2 and 3.

BeachFit WOD:

“MUGS”

Every 3:00 for 21:00

200 meter Run (Adv: 250m)

12-15 Wall Balls 

30 sec. of Heavy Dball Hold

 

CrossFit Week of WODs 12.3.18

By: 0

“The Best Preparation for Tomorrow is Doing Your Best Today.” -H. Jackson Brown Jr

Monday 12.3.18
Strength/Skill Work:

15 Minutes to Work to a Heavy Complex of 1 Squat Clean + 1 Pause Front Squat (2 Secs) + 1 Front Squat
*Alternate Between 1 Set of Kip Swings and 1 Set of Ring Rows After Each Set

“Heartbreak Kid” – Compare to 7.24.18 and 5.8.17
3 Rounds For Time: (13 Min Cap)
10 Front Squats F(115/80) P(155/105) S(185/125)
20 Pull Ups F(Ring Rows) S(Chest to Bar)
50 Double Unders F(100 Singles)

WOD Tips:

–  A big focus for today’s WOD is the Front Squat from the floor. During the strength portion of today’s workout we will be building in a Squat Clean complex to get prepped for the workout. Use this as a chance to find the weight you plan to use in the workout, and try to build slightly heavier than that weight. In between the sets we will be alternating between a set of ring rows or kip swings. This will just be used as a chance to prep the body for the C2B, not something we will be scoring.
– “Heartbreak Kid” is a benchmark workout that we have done several times before (7/24/18 & 5/8/17).  This workout is on the shorter side for most people, the goal is to finish it in about 10 minutes or less.  The front squats should be heavier in this workout. This should be a weight that you can do the first round unbroken but may have to break up rounds 2 and 3 into two sets.  The pull ups are the meat of the workout for most athletes, so scale these where it will take you about 60-90 seconds to complete the pull ups each round. This is a workout you will want to pace a little on round 1 and then push hard on rounds 2 and 3.

Tuesday 12.4.18
“Running On My Mind”
18 Min AMRAP:
250m Run
1 Set of Max Strict Handstand Push Ups F(Seated DB Press)
*30 Seconds Rest After Each Round

Core WOD

WOD Tips:
– “Running on My Mind” is a great opportunity to work on your run pacing and strict overhead pressing. While this is technically an interval
workout, the rest between rounds is only 30 seconds, so you definitely want to pace the runs. During the Strict Handstand Push-ups you will be
completing one unbroken set each round, with the minimum being 5 reps. If you are not able to hit 5 reps in one set, complete 5 reps before taking
your break. If you are opting for the DB press, pick a weight that will allow you to get between 5-8 reps each round. After each round, make sure
to look at the clock so that you can get your :30 second rest time before completing your next round. The rest should be just enough time to allow
you to write down your score and get back to the start line. Aim for consistent times and reps on each round today. Your score is the total number of Strict HSPU or DB Press today.

Wednesday 12.5.18
“Good, Clean, Fun”
For Time: (14 Min Cap)
10-8-6-4-2
Hang Power Cleans F(95/65) P(135/95) S(155/110)
10-8-6-4-2
Burpee Box Jumps F(20/16) P/S(24/20)
*10/8 Cal Assault Bike After Each Round F(8/6 Cals)

WOD Tips:
– Today our focus is moving with speed. Anytime we see a lower rep number on the movements and a decreasing rep scheme, we know it’s go
time. With that being said, we still want to move well and keep solid technique on the hang cleans. The Burpee Box Jumps are very taxing, but we want you to push the pace with the low number. The longer transition up to the bike will give you a second to catch your breath before attacking
the 10/8 calories. We don’t expect you to hit the same pace as last week on our Cal Bike Sprints, but it still should be completed at an aggressive
pace today. A good goal on today’s workout is to finish around 10-12 minutes.

Thursday 12.6.18
“Sweet 16”
24 Min AMRAP:
16 Wall Balls F(14/10) P/S(20/14)
16 Single Arm Ring Rows @ 20X0 Tempo (8/Side)
32 Double Unders F(32 Double Taps)

16/12 Cal Ski Erg
16 GHD Sit Ups to Parallel

WOD Tips:
“Sweet 16” is a longer AMRAP today that you can treat as a full body flush, or a very challenging workout. The wall-balls should be at a weight that we can go unbroken on at least a couple of rounds, possibly in the later rounds having to take a quick break. The Single Arm Ring Rows are a
challenging upper body movement that also takes a lot of core strength. These will be at a tempo today so walk your feet up or down depending on the level of difficulty you are able to control the reps. We shouldn’t be getting held up on the Double Unders today, but it is a good day to practice them if you are close, feel free to cut the reps down here. For both the Ski Erg and the GHD focus on quality of movement over the speed you are moving today.

Friday 12.7.18
Strength/Skill Work: Every 75 Seconds for 5 Rounds:
Set 1) 5 Banded Deadlifts (Build in Weight)
Set 2) 30 Sec Ring FLR

“Hammer Time” – Compare to 10.5.18
15 Min AMRAP:
7 Deadlifts F(185/125) P(225/155) S(275/185)
21 Push Ups F(14 Ring Push Ups)
500/400m Bike Erg

WOD Tips:
– The focus of the day is the Deadlift, which we will be doing in both the strength and the Metcon. The strength is primarily there to help you work
up to your working weight for the workout, while adding an additional challenge with the band.  Aim to match or slightly exceed the weight you
want to use during the workout by the 5th round. The band will force you to keep the bar close on the deadlifts, while also working on the leg and
hip drive at the top of the deadlift. The Ring FLR hold is another chance to practice all of the hollow holds we have been doing lately, and should
lead in nicely to the push ups in today’s WOD.  
– “Hammer Time” will continue the deadlift theme, and we want you to choose a heavy weight that you can do 7 reps unbroken at, every round.
Even if this means taking a couple seconds longer to get set-up and ready before grabbing the bar, unbroken is the goal for today. For the Push-ups
we should be able to stay with larger sets, hopefully completing the reps in under 3-4 sets. The fitness option today will be less reps of the ring
push-up.  This may sound harder than the traditional push up, but it will allow for easy scaling by walking the feet up. The Bike Erg will be in meters today and will take around a minute to complete, this doesn’t have to be a sprint but with the short distance you should keep the RPM’s high. A good goal for today’s workout would be around 5 rounds

Saturday 12.8.18
“Stand Off”
10 Rounds For Time: (In Teams of 2 – 25 Min Cap)
2 Rope Climbs F(4 RA PUs) S(3 RCs)
18/14 Calorie Row F(14/10 Cals)
18 Lunges S(12 Pistols)

WOD Tips:
– We are ending the week with a fun Partner WOD! Although the workout seems like it will be a longer WOD because of the 10 rounds, we
encourage you both to push the pace as much as possible on all of the movements. You will have plenty of built in rest with your partner working. None of the movements today should be a sticking point for the team. Modify to keep the intensity high, and communicate with your teammate to figure out what is the best plan of attack for the both of you. A good goal for today is to see if you hold 2 minutes or less per round for as long as possible.