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BeachFit Week of WODS 7.29.19

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Monday 7.29.19

“The Chase”

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:

we are building off our longer running/bodyweight intervals from last week. We are looking for you to hit these runs with a harder pace this week. We also have been working on the front rack Lunge a lot in the last month and the goal today is to step up the weight for this movement. Your score is total sit ups accumulated over the 5 sets. 



Tuesday 7.30.19

“Rock Solid”

In 10:00 build to heavy:

6 Double DB Romanian Deadlift (42X1)

*After every set:

20-30 sec. of Knee Tuck Hold on Boxes (Adv: L sit / Paralletes)



12 Box Jumps 

10 Alt. DB Snatch 

4 “12 Volts”

Coaches Notes:

We are continuing our Double DB RDL from last week by adding more time under tension and that is our focus for today. Your score for today is heaviest DB used for part A. Your score for part B is rounds + reps. 



Wednesday 7.31.19

“Hustle & Flow” (Compare: 11.29.18)


Min 1: 200 meter Run (Adv: 250 m)

Min 2: 150/100 meter Ski Erg (Adv: 200/150m)

Min 3: 40 sec. of Wall Sit (Adv: Add MB)


Core Wod 

Coaches Notes:

Today is a nice day to flush the body after a few days of tough workouts. Feel free to make this workout your own and pick and choose different scaling options to make this workout feel good and sustainable for 7 rounds. 



Thursday 8.1.19

“Muscle Marathon”

AMRAP 25 – In Teams of 2

30 DB Bench Press 

30 Australian Ring Rows (20X1)

180 Jump Rope Singles (Adv: 90 DU)

200 meter Dball Carry 

Coaches Notes:

Today is a fun partner workout that will have a strongman/body building feel to it with the classic BeachFit look and length! Try to challenge yourself and your partner with weights on the heavier side today and break up the work often to share the load. Your score for today is rounds + reps. 



Friday 8.2.19

“When It Rains It Pours” (Compare: 9.25.18, 12.26.18)

:30 on / :15 off

7 Rounds @ each station before moving on. Record total reps for each station.

  1. Burpees 
  2. Row Calories 
  3. Wall Balls 

Coaches Notes:

Today we will be recording our rep total for each station. The goal is to achieve maximum possible reps for each movement. Your score will be total reps for the entire workout. Make sure to check Sugar wod to compare any previous scores. 



Saturday 8.3.19

“Stockton and Malone”

For Time

For Time – In teams of 2

4 Rounds 

48/32 cal Bike Erg 

32 MB Partner Sit ups 

16 D Ball Cleans (Adv: 60+/40+)

Time cap: 20 min 

Coaches Notes:

Today is a fast and fun partner workout that will require you to work together on some parts and other places allow you to rest while your partner takes on some of the load. You will be resting much less than you typically do in our team workouts. Your score today is total time. 



Sunday 8.4.19

“Lucky Duck”


7 Ring Rows (30X1; Adv: Strict Pull ups)

10 Dball Step Ups 

-Rest 1:30-


100 meter Run

30 foot Sled Push

30 foot Reverse Sled Drag

-Rest 1:30-


10/7 cal Ski Erg 

7 Devil Press 

Coaches Notes:

We have a few tough couplets for our Sunday workout that incorporate some unique movements that we don’t get to do very often in Beachfit. Pace yourself on the first workout, there isn’t much rest today and it will catch up with you by AMRAP #3! Your score today is rounds + reps for each workout.

Extra Credit 7.29.19

By: 0

Monday 7.29.19

WOD: “Grace” Completed last on 10/02/2019

Extra WOD: 

Back Squat:
4 sets of 6 reps @ 70-75% of 1 Rep Max
*Keep these decently light, and reintroduce the back squat as we have been working on the Front Squat lately. You can go slightly heavier than last week.



Tuesday 7.30.19

WOD: “Talladega Superspeedway”

Extra WOD:
2-3 Rounds (Not for time)

8 Single Arm High Pulls (Right)

2 Turkish Get Ups (Right)

8 Single Arm High Pulls (Left)

2 Turkish Get Ups (Left)

*Can use a DB or KB for these.  Should be fairly light for both movements, focusing on quality. 



Wednesday 7.31.19

WOD: “Bill of Rights”

Extra WOD:

12 min EMOM:
Min 1: 3-5 Banded Deadlifts @ 70-80% of 1 Rep Max
MIn 2: 30 Double Unders



Thursday 8.01.19 

WOD: “Traveling South”

Rest Day / Active Recovery



Friday 8.02.19 

WOD: “Forest Fire”

Extra WOD: 

Crossover Symmetry:
*Complete the Recovery Protocol
3 Rounds (Not for Time):
10 Cal Assault Bike (Easy Pedal)
10 Yoga Push-ups
:30-45 second Tuck Hold 



Saturday 8.03.19 

WOD: “Jump Off a Cliff”

Extra WOD: 

4 Rounds (Not for Time):
20 GHD to Parallel
15 Cal Ski Erg
– Rest :30 seconds 

CrossFit Week of WODS 7.22.19

By: 0

Monday 7.22.19

Strength/Skill Work: 12 minutes to find a heavy 5 rep max Single Arm DB Strict Press per side

“Money Mayweather”

3 Rounds: (:40 on / :20 off)

Min 1: Wall-Balls F(14/10) P/S(20/14)

Min 2: Burpees

Min 3: Box Jumps F(Step-ups) P/S(24/20)

Min 4: DB Push Press F(35/20) P(40/30) S(50/35)

Min 5: Cal Row

WOD Tips:
– The focus for the day is overhead pressing, which we will have in both the strength and metcon. After a deload week last week, we are retesting our 5 rep max Single Arm DB Strict Press. Make sure before we start the class you check back on SugarWOD for your original weight from the test-in on June 5th. We recommend that you start with your weaker of the two arms as you start the build. Focus on keeping the legs locked to avoid the small dip that wants to naturally happen as the weights increase.
– “Money Mayweather” is a play on the CrossFit benchmark “Fight Gone Bad”. You will be at each different station for :40 seconds accumulating as many reps as you can. After each movement you will have a :20 rest and transition which will give you a time to jot down the reps from that movement. For the DB Push Press find a weight that when fresh you could hold onto for at least 20 reps unbroken. For all of the other movements the goal is to stay moving for the entire :40 seconds. This workout will be a grind, specifically in round #2, so prepare to push when you get there!



Tuesday 7.23.19

“Roadside Assistance”

24 min AMRAP (Teams of Two) :

1,600/1,400m Bike Erg

240′ Sled Push F(90/45) P/S(135/90)

480′ Farmers Carry (Switch every 120’) F(53/35) P(62/44) S(70/53)

250m Medball Run (Together) F(14/10) P(20/14) S(30/20)

Core WOD

WOD Tips:

– “Roadside Assistance” is a 24 minute partner WOD that will require team communication. All of the movements will be one partner working one partner resting, except on the Medball Run, which you will complete together. During the run you may choose to trade the ball back and forth as needed. For the Bike Erg, you can divide the meters as you wish, but we recommend switching when you feel yourself losing intensity. For the sled push you will break up the 240’ in half. Each partner will have two 60’ sled pushes before the distance is complete. For the Farmers Carry each partner will have two trips around the rig, broken up by 120’ section (one lap). This should be a weight that is challenging but you can hold onto for the entire lap. Communicate with your partner to stay moving as you work through this longer AMRAP.



Wednesday 7.24.19

Strength/Skill Work: 12 minutes to build to a heavy weight for 1 Power Clean + 1 Hang Power Clean

“Pikes Peak”

Every 3 minutes for 15 minutes perform:

1 Rope Climb F(6 RA Pull-ups) S(1 Legless + 1 Rope Climb)

40 Double Unders F(60 Singles)

5 Power Cleans @ 70-80% of Strength

WOD Tips:
– The focus for the day is the Power Clean, which we will have in both the strength and metcon. During the strength we will have 12 minutes to build in a Power Clean + Hang Power Clean complex. The goal is to build up to a challenging weight, but something that we can still perform with good technique. You will be holding onto the bar after the Power Clean, and resetting at the hips to go right into the Hang Power Clean.
– The metcon for the day will also have Power Cleans. During this interval workout you will start a new round every 3 minutes, until you complete 5 rounds. We are not scoring the time that it takes you to complete the rounds, instead focus on movement quality and completing the work as stretched out as you need in the 3 minutes. This is a great day to practice rope climbs if you have them, or practice your footwork on the RA Pull-ups. If you feel very confident on the rope you can perform the sport option of 1 legless climb + 1 normal rope climb. The dubs should be a rep number that you can complete in a few sets, so modify as needed. For the weight on the barbell you will be using 70-80% of your weight from the strength. If you build to a heavy and challenging weight, you may want to stay closer to 70%. If the weight was lighter and technique was the focus you may be able to shoot for closer to 80%. We will be recording the weight you used for the WOD in SugarWOD.



Thursday 7.25.19

Beach Cruiser”

1:30 on / 1:30 off

Sets 1-4 perform:

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

Max Rep DB Bench Press  (30×1)

Sets 5-8 perform:

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

Max Rep Sit-ups

WOD Tips:
– “Beach Cruiser” will be a 1:30 on 1:30 off interval workout, with two seperate stations. You will be at one station for 4 straight rounds, before rotating to the next. Both stations will start with calories on either the Ski Erg or the Bike Erg. Ideally we are completing these calories in around :50-1:00 to give yourself at least :30 seconds to accumulate reps. For the DB Bench Press this should be a weight that you can hang onto for at least 15 reps unbroken when fresh, while still controlling the 30×1 tempo that is attached. For the Sit-ups the goal is to simply stay moving with whatever remaining time that you have. Try to push the pace of each round knowing that you get an equal 1:1 work to rest ratio.



Friday 7.26.19

Strength/Skill Work: Front Squats 4-5 sets of 1-2 reps @ 100-110% of test weight (18 minutes)

Pretty Girls”

3 Rounds for Time: (13 minute cap)

400m Run
70’ ft Walking Lunges

12 Ring Rows S(7/5 Ring Muscle-ups)

WOD Tips:
– This is our last week of Front Squats in this cycle before we retest our 3 rep max. Today we should be at least at or just above our test-in weight. You may choose to work with singles or doubles, but once you get to your heavy weight stay there for all of the 4-5 working sets. Strive to get to your working weight in 6-7 minutes and use the  rest of the time for your sets.
– “Pretty Girls” is a short but spicy finisher for the day. For the run on today’s workout we can modify the distance as needed to keep the runs right around 2:00. The Walking Lunges will start right when you come back in the door and will go the entire distance of the turf. For the gymnastic movement, this should be a movement and rep range that we can complete in 1-2 quick sets. If you are sticking with the Ring Rows, try to challenge yourself by walking your feet underneath. Ring Muscle-ups are an option for sport, but again it should still be completed in 1-2 quick sets in order to finish this workout in the time cap.



Saturday 7.27.19

“Partner 15.1”

18 min AMRAP:

9 Toes to Bar F(Toes to Rings)
7 Deadlifts F(95/65) P(115/75) S(135/85)

5 Power Snatch

*Alternate Full Rounds

WOD Tips:
– We will be wrapping up the week with a fun partner variation of Open WOD 15.1. The rep scheme has been slightly modified to allow you to attack each round at an aggressive pace. Ideally, the individual round should take around 1:30 to complete, with the first few rounds being slightly faster. The toes to bar should be unbroken, so you may choose to modify the number, or the movement to toes to rings. The barbell weight will be a light deadlift that should be completed unbroken. The same barbell weight will be used on the Power Snatch. You may choose to tap and go a few reps, but fast singles will be ideal for this workout. You will be alternating full rounds giving you around 1:30, close to a 1:1 work to rest ratio.

Extra Credit Week of WODS 7.22.19

By: 0

Monday 7.22.19

WOD: “Money Mayweather”

Extra Credit:

Back Squat:
4 sets of 6-8 reps @ 60-70% of 1 Rep Max

*Keep these decently light, and reintroduce the back squat as we have been working on the Front Squat lately. We also have HEAVY Front Squats at the end of the week, so don’t exceed these percentages. 



Tuesday 7.23.19

WOD: “Roadside Assistance”

Extra Credit:

Row Intervals:
3 x 800m Row
* Rest 2 minutes between each attempt

Each interval should get faster than the one before. Think 1st Round 60%, 2nd Round 70%, and 3rd Round 80% effort.



Wednesday 7.24.19

WOD: “Pikes Peak”

Extra Credit:

Every 2 minutes for 12 minutes complete the following complex (Technique Focus):
1 High Hang Squat Snatch (Position 1) + 1 Snatch Balance + 1 Overhead Squat

*You may choose to add weight slightly as technique allows. Use this as a chance to dial in positions and footwork with a lighter load. 



Thursday 7.25.19 

WOD: “Beach Cruiser”

Rest Day / Active Recovery



Friday 7.26.19 

WOD: “Pretty Girls”

Extra WOD:

4 Rounds (Not for Time):
:30-:45 second Ring FLR
:30- :45 second D-Ball Front Hold



Saturday 7.27.19 

WOD: “Partner 15.1”

Extra WOD:

Pick one of the following options:
1.) Spend 5-10 minutes practicing Handstand Holds or Handstand Push-ups. These can be Strict or Kipping (work your weakness)
2.) Complete 4-5 sets of 70% of (based off effort if you don’t know your max set)

BeachFit Week of WODS 7.22.19

By: 0

Monday 7.22.19

“Frank the Pug”

  1. EMOM 28
  2. 10/7 cal Bike Erg (Adv: 12/9)
  3. 20 Plate Jumps + 10 Ground to OH
  4. 40 sec. of Side Plank (Alt. Each round)
  5. Rest 

Coaches Notes:

Today is a long aerobic session to begin our week. Your goal is to push the intensity on stations 1 and 2, maintain the static hold in station 3, and rest every 4th minute. We will put a hard cap on each station of 40 seconds, if you have not finished work you will move on. There is no score for today, we will just take notes. 



Tuesday 7.23.19



12/8 Cal Row (Adv: 14/10)

12 Alt. DB Reverse Lunges

-Rest 3:00-


12 Strict Knees to Chest (Adv: Knees to Elbow)

8 Ball Slam Jump Overs

Coaches Notes:

Today we have two 10 minute AMRAPs where the pace and intensity can be pushed pretty hard in each. This is the goal since we have a 3 minute rest in between workouts. If you need to take a seat after AMRAP #1 you’re doing it right. Your score for today is rounds + reps for both workouts separately. 



Wednesday 7.24.19

“Jack Hammer”

Every 4:00 for 28:00 complete:

300 meter Run (Adv: 400 m)

15 RKBS (Adv: 53+/35+)

10 Push ups (Adv: 15 reps)

Coaches Notes:

Today is a long aerobic endurance/muscle endurance workout. We borrowed this gem from the CrossFit side. Pick a set of standards that will allow you to finish each set under 3:00. You can mix and match regular and advanced options to make this workout specific to your abilities. No score today just take notes. 



Thursday 7.25.19

“Farmers Only”


60 ft. Single Arm Farmer’s Carry /side (2×30’)

6 Shoot Throughs  (2 sec pause on each side)

12/8 Cal Bike Erg

6 SA Ring Rows /arm (20X1)

8 Med Ball Rotational Throws /side

Coaches Notes:

Today should be a fun day to touch a lot of different style exercises while also working on developing upper body strength and correcting imbalances. Your score today is rounds + reps. Also, try to take detailed notes of your movements.



Friday 7.26.19

“Infantry Square” (Compare: 2.25.19)

On a 9:00 clock build to a heavy:

5 BF Curtis P

*After each set complete:

100 m Jog 



Min 1: Run 200 meters (Adv: 250 m)

Min 2: 8 Box Jump (Adv: 12 reps)

Min 3: 10/7 cal Ski (Adv: 12/9)

Min 4: 15 Wall Balls (Adv: 20 reps)

Coaches Notes:

Today we are focusing on strength to start the day with a short burner to finish it off. Record your weight for part A and any notes you have form part B. 



Saturday 7.27.19

“Timon & Pumbaa”

For Time – Teams of 2

3 Rounds 

80/60 Cal Row

40 Partner Burpees

40 Jumping Pull-Ups 

Time cap: 28 min 

Coaches Notes:

Today is going to a fun but tough partner workout. Teams can divide up the work in any way. Break up all movements into small sets and get ready to grind! Your score for today is total time.



Sunday 7.28.19

“Christmas in July”


5 Single Arm DB Thrusters + 100 ft. Overhead Carry

50 ft. Sled Push 

250/200m Ski

50 Flutter Kicks (2=1)

Coaches Notes:

Today is a great performance care style day with some unilateral exercises and “strong man” work to end the week. The length of this workout will also challenge you aerobically towards the end. Try to find a sustainable pace on the Ski and challenge yourself with the weight on the sled and Thruster/Carry! Your score today is rounds + reps.

CrossFit Week of WODS 7.15.19

By: 0

Monday 7.15.19

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

“3rd Degree Burn”

Every 4 minutes for 3 Rounds:

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

15 Air Squats

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

9 Toes to Bar F(Toes to Rings)

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



Tuesday 7.16.19

“Ben Franklin”

For Time: (Teams of Two)

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

200 Double Unders F(300 Singles)

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

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

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



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

Set 1) 6-8 Barbell RDL’s (30×1 Tempo)

Set 2) 15-20 sec Ring Support Hold

“ Timed Out Elizabeth”

1 Rounds For Max Reps: (Compare to 10.6.17)

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

60 Seconds of Ring Dips F(Box Dips/Push Ups)

45 Seconds of Power Cleans

45 Seconds of Ring Dips

30 Seconds of Power Cleans

30 Seconds of Ring Dips

*15 Secs Rest Between Each

WOD Tips:

-Today’s strength/skill work is an opportunity to build strength while prepping for the workout. We are bringing back the barbell RDLs from a few weeks ago to prep the hinging pattern that you will see for the Power Cleans. RDLs are a great way to load the hamstrings will taking the weight and stress of the body that a heavy deadlift would add. You may choose to stay at a moderate weight or slightly increase weight each set. We will also have a Ring Support hold to prep for the ring dips to come. Focus on keeping a good hollow body position and squeezing the rings into the sides.

-“Timed out Elizabeth” is a repeat workout from October of last year, and is a variation of the benchmark workout “Elizabeth”.  The goal is to complete 90 total reps in the time allotted, which would be equivalent to the number of reps for Elizabeth.  If you don’t feel that you can get close to 45 reps of each movement, you should consider scaling one or both movements today.  Choose a weight for the cleans that you can hang onto for 15+ unbroken reps when fresh.  Ring dips will now be kipping instead of strict.  If you are unable to get consistent sets of 3-5 kipping dips then you should scale to box dips or push ups today.



Thursday 7.18.19

“I’ve Got 5 On It ”

Every 3 minutes for 15 minutes:

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

15 Russian Twists/side

30 sec Medball Wall-Sit S(WS March)

-Rest 2 minutes-

Every 3 minutes for 15 minutes:

15/12 Cal Row F(12/9)

:20 Side Plank/side

30 Hollow Flutter Kicks/side

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



Friday 7.19.19

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

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


4 Rounds for Time: (11 min cap)

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

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

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

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



Saturday 7.20.19

“Deadly Duo”

Extra Credit 7.15.19

By: 0

Monday 7.15.19

WOD: “3rd Degree Burn”

Extra Credit:

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

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



Tuesday 7.16.19

WOD: “Ben Franklin”

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

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



Wednesday 7.17.19
WOD: “Timed Out Elizabeth”

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



Thursday 7.18.19 

WOD: “I’ve Got 5 On It ”

Rest Day / Active Recovery 



Friday 7.19.19 

WOD: “Pre-Gaming”

Extra Credit:

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



Saturday 7.20.19 

“Deadly Duo”

BeachFit Week of WODS 7.15.19

By: 0

Monday 7.15.19

“Heads or Tails?”

Sets 1-4

1:30 on / 1:30 off

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

With remaining time:

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

Sets 5-8

1:30 on / 1:30 off 

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

With remaining time:

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

*8 consecutive sets 

Coaches Notes:

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





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

AMRAP 20 – In teams of 2

40 Box Jumps 

30 DB Push Press 

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


Mob Wod 

Coaches Notes:

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



Wednesday 7.17.19

“Thunder Road”

In 10:00 build to your heaviest:

10 Double DB Romanian Deadlift (20X1)

After each set:

6-8 Band Chops (High to Low) / Side 

For Time 

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


Ball Slams 


Plate Jumps 

Time Cap: 12 min 

Coaches Notes:

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



Thursday 7.18.19

“Brute Force”

5 Rounds 

1:00 on / :20 off

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

Coaches Notes:

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



Friday 7.19.19

“AUSTIN” (Compare: 1.15.19)


Min 1: 15 Wall Balls (Adv. 20) 

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

Min 3: Max Calorie Row 

Min 4: Rest 


Core Wod 

Coaches Notes:

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



Saturday 7.20.19

Deadly Duo 6 – No Classes Today!




Sunday 7.21.19

“Sunny Side Up”


200 meter Run 

10 MB Rotational Throws / side 

10-15 Band Tricep Extensions 

70 feet of Walking Lunges 

10 Alt. KB Leg Lowers 

250/200 meter Row 

Coaches Notes:

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

BeachFit Week of WODS

By: 0

Monday 7.8.19

“Mirror Mirror”

Every 5:00 for 25:00 complete:

300 meter Run (Adv: 400 m)

30 Plate Jumps 

15 Sit ups (Adv: 20 reps)


Coaches Notes:

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



Tuesday 7.9.19


1:00 on / 1:00 off

10 Rounds 

7 Burpees (Adv: 10 reps)

With remaining time:

Max reps of Plate Ground to OH


Coaches Notes:

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



Wednesday 7.10.19

“Deep Roots”


Min 1: 40 sec. of Ball Slams 

Min 2: 40 sec. of Bike Erg

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

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


Coaches Notes:

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



Thursday 7.11.19

“Stranger Things”


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

12 Step Ups With DBs 

-Rest 1:30-


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

30 sec. of Goblet Wall Sit 

-Rest 1:30-


6-8 Aussie Ring Rows (20X1)

30 sec. of DBall Front Hold 


Coaches Notes:

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



Friday 7.12.19

“Fact Checker”

In 10:00 build to your heaviest:

8 SA DB Strict Press / arm

*After each set:

30 sec. of MB Deadbugs 



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

10 Wall Balls 

10 Hanging Knee Tucks (Adv: Knees to Elbow)

Coaches Notes:

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



Saturday 7.13.19

“Kiddie Pool”

For Time – In teams of 2

3,000/2400 meter Row 

400 Jump Rope Singles (Adv: 200 DU)

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

Time cap: 25 min 


Coaches Notes:

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




Sunday 7.14.19

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

For Time 

10 Rounds

100 meter Run

9 KBS (Adv: 53+/35+)

9 Box Jumps 

Time cap: 21 min 


Coaches Notes:

Today is a tough workout that will really challenge you during the later rounds to hold on to the KB and maintain your working pace, be sure to choose a good pace from the start as the limiter will be your breathing by the end. Score today is total time. 

CrossFit Week of WODS

By: 0

Monday 7.08.19

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

“1, 2 Step ”

12 min AMRAP:

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

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

15/12 Cal Row

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



Tuesday 7.09.19

“Free Labor”

2 Rounds: (In Teams of 3)

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

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

3 min AMRAP: Assault Bike Cals

* 1 minute Rest between movements

Core WOD

WOD Tips:

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



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

“Raise the Roof”

3 Rounds for Time: (10 min cap)

6 Snatch @ 70-80% of Strength Weight

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

50 Double Unders F(Double Taps)

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



Thursday 7.11.19

Triple Header”

3 x 9 min EMOM:

Min 1: 12/10 Cal Ski Erg

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

Min 3: 12/10 Cal Bike Erg

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

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



Friday 7.12.19

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

“Wingardium Leviosa”

4 Rounds for Time: (14 minute cap)

24 Sit-ups

16 SA DB Shoulder to Overhead @ 100% of Strength

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

*1 minute Rest after each round

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



Saturday 7.13.19

“Mr. Clean”

24 min AMRAP: (In teams of 2)

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

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

60/50 Cal Bike Erg

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