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BeachFit Week of Workouts 1.21.19

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“When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” ― James Clear, Atomic Habits

Monday 1.21.19

“Wild Wild West”

4 sets:

AMRAP 4

9/6 Cal Ski Erg

10 Burpees to Target (Adv: 12 reps)

15 KBS 

-Rest 1:00-

Coaches Notes:

Today we are trying to get a feel for our different gears. Ideally we will build in intensity each round. Think: 80%,85%,90%,95+%. Score today is Rounds + Reps. 

—-

Tuesday 1.22.19

“Two Tickets”

AMRAP 17 – Teams of 2 

80 Ball Slams 

55 Australian Ring Rows 

30 BF Curtis P’s

*Partner must complete 200/150 meter Row before switching*

Coaches Notes:

Today is a fast and intense partner workout that will keep your moving the entire time. Push the row so you don’t leave your partner stranded! Score today is Rounds + Reps. 

—-

Wednesday 1.23.19

“Puff the Magic Dragon”

AMRAP 25

50 meter Farmer’s Carry

8-10 MB Rotational Throws / Side 

30-40 sec. of FLR on Rings 

8-10 Lying Leg lifts (Adv: 6-8 Dragon Flags)

8-10 Box Jumps 

Coaches Notes:

Today is meant to a be a fun day with an active recovery feel. Think outside the box and challenge yourself on some different ways! No score today just take specific notes on how your do the different movements. 

Thursday 1.24.19 

“Rump Roast” (Compare: 11.26.18)

On an 10 min clock build to your heaviest:

7 Double DB Front Squat (1 sec. pause @ the bottom)

*After each set complete:

100 meter jog

—-

  1. For Time 

4 Rounds

27 Plate Jumps

21 Air Squats (Adv: Jump Squat)

15 Sit ups (Adv: Straight Leg; arms crossed)

Time cap: 10 min

Coaches Notes:

Today is a nice mix of strength and conditioning to start the week. Your score for Sugar Wod will be your heaviest DBs lifted and your time to complete part B. 

—–

Friday 1.25.19 

“Pearl Harbor” (Compare: 12.7.18)

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

Time cap: 15 min 

Coaches Notes:

Today is a really fun format with some more skill based movements that we have been implementing for a while now. Score is total time.

—-

Saturday 1.26.19

“HALEY”

EMOM 21 (Adv: 24 min)

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

Min 2: 40 sec. of Devil Press 

Min 3: 40 sec. of Walking Lunges (Adv: Sandbag)

Coaches Notes:

You will excel at “Haley” if you are light on your feet, as fast as a jack rabbit, and have some monster quads! If not, hold on to your hats it’s going to a wild one! Score today is survival and your DB weight. 

—-

Sunday 1.27.19

“Iron Man”

AMRAP 30

12/8 cal Assault Bike

12-15 GHD Sit ups to Parallel 

12 Half kneeling SA Press (6/arm;20X1)

60’ Sled Push 

3 Rope Lowers (Adv: 5 reps)

12 Wall Balls (Adv: 20+/14+)

Coaches Notes:

Today is a great day to learn how to pace a longer workout with many mixed modalities. You can go slower and use this as an active recovery day or you can push the envelope and use this as a great day for open prep!

BeachFit Week of Workouts 1.14.19

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We’ve got huge plans brewing… stay tuned for our very first BeachFit Spartan.

Monday 1.14.19

“Bon Bon” – Happy Birthday Bonnie Eggen!

For Time 

21-18-15-12-9-6-3

Bike Erg Cals (f:18-15-12-9-6-6-3)

RKBS 

Box Jumps 

*After each round  complete: 30 sec. of  Low Plank 

Time cap: 20 min 

Coaches Notes: Today is a longer workout to start the week that will definitely provide a deep burn to the lower body. Try to start off with a sustainable pace and get faster as you  move into the single digit rounds of reps. 

Tuesday 1.15.19

“AUSTIN”

EMOM 16

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.

Wednesday 1.16.19

“Fortnite”

AMRAP 27

100 meter SA KB Front Rack Carry (50m/arm)

30’ DB Drag Bearcrawl 

25 MB Russian Twists / side 

20 Plate Ground to OH

15 sec. of SA Ring Row Hold / arm 

Coaches Notes: Today is a long grinder with many different stimuli. Take your time and focus on movement quality. No score today except for tracking weights and notes on skills completed. 

Thursday 1.17.19

“BF Iron Triathlon” (Compare: 11.1.18)

A. AMRAP 18 (Ladder 2,4,6,8,10)

DB Floor Press 

KB Deadlift 

MB Clean 

+

Cool Down

Coaches Notes: Today we are doing an all strength workout! This is is a BF version of a famous variation of “Linda”-called “The Iron Triathlon”. Even though there is no traditional cardio exercises in this workout, your heart rate is still going to be super high throughout. If this is second or more time you have done the MB Cleans, try to stick with that movement the entire workout. Your score is total time. 

Friday 1.18.19

“Rotten to The Core”

For Time 

3 Rounds (Adv: 4 Rounds)

300/250 meter Ski Erg 

20 Ball slams 

20 Sit ups (Adv: Arms Crossed)

120 Jump Rope Singles (Adv: 60 DU)

Time cap: 16 min 

+

Core Down

Coaches Notes: Today will be a challenging workout to finish the week! We’ve been working on adding some distances the ski Erg over the last few weeks, try to maintain a good push pace for all 3 rounds! Your score today is total time. 

Saturday 1.19.19

“The Walking Dead” (Compare: 10.19.18)

For Time – Teams of 2

4 Rounds 

40/30 cal Row

50 Walking Lunges (Adv: DBs)

100 meter Empty Sled Push (Adv: Add plate)

Time cap: 25 min

Coaches Notes: For this partner workout you will break up the reps in any way. Start early with breaking things up into small sets so that it doesn’t catch up to you by round 4.  Your score is total time.

Sunday 1.20.19

“BF Style 18.1” (Compare: 2.23.18)

A. AMRAP 20

8 Hanging Knees to Chest (Adv: K2E)

10 DB Hang Clean and Press

200 meter Run

Coaches Notes: It’s time to re test some old open workouts and get ready for this upcoming season. This was a very new experience for everyone last year so for those that were with us, they should feel like they much more comfortable! Score today is total reps.

CrossFit Week of Workouts 1.14.19

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Let Coach Mel know if you want on the monthly order for any flavor Ascent Protein- preorder Chocolate Peanut Butter now!

“You should be far more concerned with your current trajectory, than with your current results.” – James Clear, Atomic Habits

Monday 1.14.19

Strength/Skill Work:  Tempo Overhead Squats – Every 2:30 for 5 Sets, Complete 3-5 Tempo OHS @ 31X1 Tempo (From the Rack)

“Minute to Win It”

5 Rounds for Max Reps:

30 Secs of Thrusters F(75/55) P/S(95/65)

30 Secs of Double Unders F(Double Taps)

30 Secs Rest

WOD Tips:
Our focus for today is a mixture of overhead strength and squatting which we will be doing with two separate movements today. During the strength portion we will be starting with a Tempo Overhead Squat. The tempo today will challenge you to control the bar overhead as you descend in the rep instead of rushing through the movement. You may choose to take these reps from the rack, or from the floor if you would like. Keep the weight light enough to control the tempo throughout the 3-5 reps.
During our Metcon today we will be switching movements from the Overhead Squat to the Thruster. Although they are different movements, they have a similar movement pattern with the squat and ending with the bar overhead. You should pick a weight on the thrusters that allows you to try to stay unbroken during the entire :30 seconds of work, at least for the first couple of rounds. The WOD today is meant to be a nonstop sprint during your minute of work so select a Double Under modification that allows you to do so – don’t get hung up on reps today.  Today would be a great day to do the double taps and aim to stay unbroken for the full 30 seconds.  During your 30 seconds break, make sure to write down your rep numbers and get ready for the next round quickly.

Tuesday 1.15.19

Strength/Skill Work: 8 Min EMOM: (For Quality)

Min 1) 5-12 Chest to Bar Pull Ups F(Pull Ups/Negatives)

Min 2) 30 Secs/Side Side Plank Hold

“Views From Above”

12 Min AMRAP:

21 Deadlifts F(135/95) P(155/110) S(175/125)

3 Rope Climbs F(9 R.A. Pull Ups)

21 GHD Sit Ups to Parallel F(Butterfly Sit Ups)

15/12 Cal Assault Bike

 

WOD Tips:
 Our focus today is upper body pulling. During the strength portion today we will have an alternating EMOM. During the first minute you will work towards a set of Chest to Bar Pull-ups. Depending on your current skills on this movement you may choose between a rep range of 5-12 reps, but pick something you can sustain for all 4 rounds.  This doesn’t have to be unbroken, but aim for no more than 2 sets. If you don’t have Chest to Bar yet, you can choose a standard chin over the bar pull-up or a negative. The second minute you will split the minute in half spending :30 seconds on each side of a side plank.
 “Views From Above” will continue with the pulling strength but this time using Rope Climbs. This will be the highest skill movement of the day, so you may choose to cut that number down to suit you. The deadlifts should be at a lighter weight that you could do 21 reps at least unbroken with if we made you. Our final two movements will be upstairs with the Assault Bike and the GHDs. If you are newer to the GHD Sit-ups, you can modify to Butterfly sit-ups. The Assault Bike doesn’t need to be a sprint but we should be able to hold a steady pace to keep the workout moving. A good goal for today’s workout is 2 ½ Rounds.

 

Wednesday 1.16.19

“Walk in My Shoes”

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

10/8 Cal Ski Erg

25’ DB FR Walking Lunges F(35/20) P(45/30) S(50/35)

10 DB Hang Snatch (5/Arm)

25’ DB FR Walking Lunges

WOD Tips:
 “Walk in My Shoes” will be a fun Partner WOD alternating full rounds through the AMRAP. Because we will be alternating full rounds, this will be very close to a 1:1 work/rest ratio, meaning when it is your time to go, move fast! We will be starting off with a 10/8 Cal Ski Sprint, this should take between :30-:45 seconds to complete. Because the next two movements share the same DB, base the weight you choose off of your Hang Snatch as this will be the limiting movement. For the Hang Snatches, you will perform 5 per arm and these should be unbroken each round. The amount of lunges will start to add up, but fight to stay unbroken knowing that you get a big rest while your partner is completing their round.

Thursday 1.17.19

“Rabbit Race”

Every 4 Minutes for 5 Rounds:

15/12 Cal Bike Erg

15 Ball Slams F(25/20) P/S(30/25)

15 Burpees

S(Add 3 Reps to Each Movement)

WOD Tips:
 “Rabbit Race” is an Interval WOD with the main focus being consistency. Every 4 minutes you will start a new round, with your slowest round being your score today. With this being said – instead of coming out as hard as possible, hold some back in the beginning rounds so that you can sustain the pace over the 5 rounds. Ideally, we will be getting around 1:30 of rest after each round. If we are not able to complete the work in around 3:00, you may need to modify the reps on one or two of the movements. The sport option today will be adding 3 reps to each of the movements. The Ball slams should be at a weight that you can complete the reps unbroken without walking away from the ball and resting. Find a steady pace during the burpees and try to stay moving knowing that you have rest right after.

Friday 1.18.19

Strength/Skill Work: 10 Min EMOM:

Min 1) 1.1 Power Cleans

Min 2) 1 Set of Strict Ring Dips/Push Ups S(1 RMU + Strict Ring Dips)

“Without a Paddle”

14 Min AMRAP:

20/15 Cal Row

15 Toes to Bar F(Knees to Chest)

10 Power Cleans F(95/65) P/S(135/95)

5 Ring Muscle Ups F(10/7 Ring Dips or Push Ups)

WOD Tips:
Our two big focuses today are the Power Clean and Ring Dips, which we will be using in both the Strength and Metcon. During the Strength we will be alternating between a Power Clean Double and a Set of Ring Dips. For the Power Cleans, although it is a double we would like you to treat this as two singles with 5-10 full seconds of rest between reps. You can build over the course of the 5 rounds, ending a good amount higher than your weight for the workout.  For the Ring Dips, a good number for this would be around 40-50% of your Max Unbroken set. For the sport option, you will perform 1 Ring Muscle-up and then perform your dips from the top.
 “Without a Paddle” will continue with the same movements in a 14 min AMRAP. The Power Cleans in the WOD should be substantially lighter than what you found in the strength. This should be a weight that you could do 10 reps unbroken touch and go if we asked you to do so. We will also continue with the Ring Dips, or Muscle-ups for the performance, and sport option. If we do not currently have Dips, like the strength we will modify this movement to standard push-ups.  We should be able to complete the Toes to Bar in 2 sets, maybe 3 sets during the later rounds of the WOD. A good goal on today’s WOD is between 3-4 rounds.

 

Saturday 1.19.19

“Kelly” – Compare to 7.14.18
5 Rounds For Time: (35 Min Cap)
400m Run
30 Box Jumps F(20 Reps @ 20/16) P/S(24/20)
30 Wall Balls F(20 Reps @ 14/10) P/S(20/14)

 

WOD Tips:

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

 

Friday Workout of the Day 1.11.19

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CFPB Nutrition Meeting is this SUNDAY at 12 noon! 

Friday 1.11.19

Strength/Skill Work: 15 Minutes to Build to a Heavy 5 Deadlift

                                *20-30 Sec HS Hold After Each Set

“16.4 Remix”

13 Min AMRAP:

15 Deadlifts F(155/105) P/S(225/155)

15 Wall Balls F(14/10) P/S(20/14)

15 Cal Row

15 Handstand Push Ups F(Hand-Release Push Ups)

WOD Tips:
Today’s focus will be the deadlift, which we have in both the Strength and Metcon. In the strength we will be spending 15 minutes working up to a heavy 5 reps. Although we are wanting to get heavy, this does not need to be a 5 rep max. If your technique starts to break down, stop at that weight. After each set, we will be prepping for the HSPU later with a :20-:30 second HS Hold. As the weights get super heavy, you may stop doing the HS after every single set.
“16.4 Remix” is a twist on a familiar Open workout. The original workout is 55 reps of every movement. Today we are cutting those down to 15 reps, expecting us to get 3 rounds with the faster athletes pushing to get 4 rounds (which would be more than one round of the original workout).  The deadlifts should be a weight that you could do all 15 unbroken if we made you, and these should be substantially lighter than what you found in today’s strength. There are only 15 wall-balls per round, so pick a weight that you can go unbroken every time you get to the wall. There are not a lot of calories so you should be able to push the pace on this movement. The handstand push-up will be the highest skilled movement of the day. You may choose to modify the reps down slightly, or change the movement to Hand Release Push-ups which are usually used as the substitute in the Open.

—————————————————— 

BeachFit Workout of the Day

“Downhill”

A. In 9:00 build to your heaviest:

7 Sumo KB DL (20X1)

7 Lateral Step Ups / leg

B. For Time 

800 meter Run 

30 Burpees (Adv: 50 reps)

30 Sit ups (Adv: 50 reps)

50 Air Squats 

Time cap: 15 min 

Thursday 1.10.19 Workout of the Day

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Thursday 1.10.19

“SteadFast”

10 Min EMOM:

Min 1) 12/9 Cal Bike Erg S(15/12)

Min 2) 10 Alternating V-Ups + 10 Alternating Lunges S(Jumping Lunges)

Immediately into,

5 Rounds For Time:  (10 Min Cap)

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

10 Alternating V-Ups

10 Alternating Lunges S(Jumping Lunges)

WOD Tips:
Today’s WOD has two familiar styled workouts (EMOM and For Time), sandwiched together into one. This format was first used in BeachFit last week in a workout written by Coach Robby. The first 10 minute EMOM will be a great way to become familiar with the movements, and how long they are going to take you. We have two different options for the Bike Erg Calories, but during the EMOM these should take roughly :45-:50 seconds to complete. The next minute you will have two movements to complete. The Alternating V-Ups and Alternating Lunges should take you around :30 seconds of total time to complete. This will leave you :30 seconds of rest before hopping back on the bike. As soon as the EMOM is up, you will go immediately into 5 rounds for time, of the exact same movements and reps. You will now have no set rest between the movements. There is a 10 minute time cap on the workout, meaning if you completed each EMOM minute with time to spare, you can complete the 5 rounds inside of the 10 minutes. Your score today will be the total time it takes you to complete the 5 rounds.

——————————————– 

BeachFit Workout of the Day

“BROwing!” (Compare: 1.18.18)

EMOM 24 (Adv: 28 min)

Min 1- 10/7 cal Row (Adv: 14/10)

Min 2- 40 seconds of Half kneeling SA Press 20X0 (Alternate sides each round)

Min 3- 40 seconds of SA Bent over KB rows (20X0)

Min 4- 40 seconds of Jump rope 

 

Wednesday Workout of the Day 1.918

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Wednesday 1.9.19

“Strong Hand”

30 Min AMRAP:

100’ D-Ball Front Carry F(60/50) P(80/60) S(100/80)

120’ Sled Push F(90/45) P/S(135/90)

100m SA Farmer’s Carry (50m/Side) F(35/26) P(44/35) S(53/44)

16 Side Plank Rotations (8/Side) @ 3030 Tempo

400m Ski Erg

WOD Tips:
“Strong Hand” is a long 30 min grind, with each movement taking some time to get through. Today’s big focus should be moving with intention, and the quality of movement. For the strongman type movements (D-Ball Carry, Sled Push, and Farmers Carry), we want you to push the weights, but not to the point that you break down in technique. The side plank rotations are a simple movement, but when done with a slow controlled tempo can be a very challenging test. Slow the movement down, and work to get a large range of motion during the rotations. The last movement is the ski erg. This is a longer distance for the ski, so find a consistent pace out of the gate. Because these movements are longer in nature, the goal for the day is to complete 4-5+ rounds.

——————————————– 

BeachFit Workout of the Day

Wednesday 1.9.19

“Juggernaut”

 5 Rounds

1:00 Max reps of Bike Erg Cals

1:00 Max reps of Push Ups

-Rest 2:00-

+

Cool Down 

Tuesday 1.8.19 Workout of the Day

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Tuesday 1.8.19
“Happy Ending”
For Time: (15 Min Cap)
90 Double Unders F(180 Singles)
18 Toes to Bar F(Knees to Chest)
9 Squat Cleans F(95/65) P/S(135/95)
90 Double Unders
18 Toes to Bar
7 Squat Cleans F(115/75) P/S(165/115)
90 Double Unders
18 Toes to Bar
5 Squat Cleans F(135/85) P/S(185/125)
*Rest Until the 15 Min Mark, Then Immediately Into 7 Minutes to Build to a Heavy Single Squat Clean

WOD Tips:
The CrossFit Open is quickly approaching and this is a very familiar format. Today’s WOD will push you to quickly finish a metcon, and then recover as much as possible before going for a heavy squat clean, which we have seen a few times in previous Open workouts. There are some higher skilled movements in today’s WOD, so modify the movements to allow yourself to move quickly, with the goal of finishing in around 12 minutes or less. If you have double unders but that rep number is aggressive for you – feel free to cut the reps down slightly to fit your current abilities. During the Toes to Bar we would like most people to try and finish these reps in 2-3 sets. Again, you may choose to cut the reps down slightly, or modify to Knees to Chest which is usually used as a scale in the Open. After each round you will be completing squat cleans, with increasing weight and decreasing reps. These should get progressively more challenging, but you should not be failing reps. These will also be a great prep to get you ready for the heavy lift after the metcon. If you finish the metcon before 15 minutes, you will rest until the 15 minute mark. At 15 minutes, you will have a 7 minute window to build to a heavy single squat clean. You will have two scores today, the time it took you to complete the metcon, plus the heaviest weight you hit for the squat clean.

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BeachFit Workout of the Day

“MEL”

For Time 

12-10-8-6-4-2

Suitcase Deadlifts / side 
Box Jumps 

*After every round complete:
10/7 Calorie Row 

Time cap: 16 min

+

Core Wod

Monday 1.7.19 Workout of the Day

By: 0

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BeachFit Week of Workouts are HERE

CrossFit Week of Workouts are HERE

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CrossFit Workout
Monday 1.7.19

Strength/Skill Work:  Every 75 Seconds for 5 Rounds (10 Sets):

Set 1) 7 DB Bench Press @ 21X1 Tempo

Set 2) 5-7 Australian Ring Rows @ 21X1 Tempo S(Weighted)

“Hot Chocolate”

5 Rounds for Max Reps:

20 Sec Row Sprint for Cals

40 Sec Max Burpees

60 Sec Rest

WOD Tips:
We will be starting the week off with a Push/Pull Strength WOD, which is the focus of today’s class.  We will be alternating movements every 75 seconds, getting 5 complete rounds at each station. For the DB Bench Press, you may choose to build in weight each set as long as you can control the tempo. For the Australian Ring Rows, the tempo will also be the limiting factor. You may choose to add weight or a box to put your feet on to increase the difficulty.
Today’s workout is simple on paper, but will push your intensity levels. This is another 1:1 work/rest ratio, meaning while you are working you are pushing as hard as you can. For the row, you only have 20 seconds on the rower so this should be an all out sprint. When the 20 seconds is up, work on a fast transition out of the rower and drop right into your burpees. You have 40 seconds to accumulate burpees, and these reps should also be done very quickly. You will rest a minute before repeating for 4 more rounds. Your score will be the total reps of the two movements during all 5 rounds.

————– 

BeachFit Workout
“50 Shades of Fitness”
 AMRAP 25
250/200 meter Ski Erg
6-8 D Ball Front Squat (31X1)
8-10 Strict Knees to Chest (Adv: Knees to Elbow)
10-12 Side Plank Up Downs / side
14 Alternating DB Snatches (Build)

BeachFit Week of Workouts 1.7.19

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Monday 1.7.19

“50 Shades of Fitness”

AMRAP 25

250/200 meter Ski Erg 

6-8 D Ball Front Squat (31X1)

8-10 Strict Knees to Chest (Adv: Knees to Elbow)

10-12 Side Plank Up Downs / side 

14 Alternating DB Snatches (Build)

Today is a lower intensity day focusing on some fundamentals as well as newer movements that we might see in the Open. Your score today is heaviest dB used. 

Tuesday 1.8.17
“MEL”

For Time 

12-10-8-6-4-2

Suitcase Deadlifts / side 

Box Jumps 

*After every round complete:

10/7 Calorie Row 

Time cap: 16 min

+

Core Wod

Today we dive into the mind of coach Mel, have fun kiss your hamstrings and glutes goodbye!

Wednesday 1.9.19
“Juggernaut”

5 Rounds

1:00 Max reps of Bike Erg Cals

1:00 Max reps of Push Ups

-Rest 2:00-

+

Cool Down 

Today we have a challenging workout that combines aerobic power work with upper body pushing endurance. Your score is total combined reps from both movements. 

Thursday 1.10.19
“BROwing!” (Compare: 1.18.18)

EMOM 24 (Adv: 28 min)

Min 1- 10/7 cal Row (Adv: 14/10)

Min 2- 40 seconds of Half kneeling SA Press 20X0 (Alternate sides each round)

Min 3- 40 seconds of SA Bent over KB rows (20X0)

Min 4- 40 seconds of Jump rope 

It has been almost a year since we have done this workout, it’s an oldie but definitely a good one! Your score today is weights used and any Advanced options performed.

Friday 1.11.19
“Downhill”

In 9:00 build to your heaviest:

7 Sumo KB DL (20X1)

7 Lateral Step Ups / leg

For Time 

800 meter Run 

30 Burpees (Adv: 50 reps)

30 Sit ups (Adv: 50 reps)

50 Air Squats 

Time cap: 15 min 

Your score for today is weights for part A and your time for part B. 

Saturday 1.12.19
“The Grinder”

AMRAP 20

18/14 Bike Erg Calories 

15 DB Thrusters

12 Ring Rows (20X1; Adv: 6-8 Strict PU)

9 D Ball Cleans 

Today is a longer amrap with a few tough movements we don’t do all that often. This is another workout designed to get us ready to take on the Open In February. Your score today is rounds + reps.

 

Sunday 1.13.19
“Double Team” (Compare: 4.9.18)

For Time – Teams of 2

2000/1600 meter Row (Alt. every 250/200 meters)

200 Jump rope singles (Alt. Every 50 reps)

2000 meter Run (Alt. every 250 meters)

200 Jump rope singles (Alt. Every 50 reps)

Time cap: 20 mins 

+

Core Wod 

CrossFit Week of Workouts 1.7.19

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“The way to get started is to quit talking and begin doing.” -Walt Disney

Monday 1.7.19

Strength/Skill Work:  Every 75 Seconds for 5 Rounds (10 Sets):

Set 1) 7 DB Bench Press @ 21X1 Tempo

Set 2) 5-7 Australian Ring Rows @ 21X1 Tempo S(Weighted)

“Hot Chocolate”

5 Rounds for Max Reps:

20 Sec Row Sprint for Cals

40 Sec Max Burpees

60 Sec Rest

WOD Tips:
– We will be starting the week off with a Push/Pull Strength WOD, which is the focus of today’s class.  We will be alternating movements every 75 seconds, getting 5 complete rounds at each station. For the DB Bench Press, you may choose to build in weight each set as long as you can control the tempo. For the Australian Ring Rows, the tempo will also be the limiting factor. You may choose to add weight or a box to put your feet on to increase the difficulty.
– Today’s workout is simple on paper, but will push your intensity levels. This is another 1:1 work/rest ratio, meaning while you are working you are pushing as hard as you can. For the row, you only have 20 seconds on the rower so this should be an all out sprint. When the 20 seconds is up, work on a fast transition out of the rower and drop right into your burpees. You have 40 seconds to accumulate burpees, and these reps should also be done very quickly. You will rest a minute before repeating for 4 more rounds. Your score will be the total reps of the two movements during all 5 rounds.

Tuesday 1.8.19

“Happy Ending”

For Time: (15 Min Cap)

90 Double Unders F(180 Singles)

18 Toes to Bar F(Knees to Chest)

9 Squat Cleans F(95/65) P/S(135/95)

90 Double Unders

18 Toes to Bar

7 Squat Cleans F(115/75) P/S(165/115)

90 Double Unders

18 Toes to Bar

5 Squat Cleans F(135/85) P/S(185/125)

*Rest Until the 15 Min Mark, Then Immediately Into 7 Minutes to Build to a Heavy Single Squat Clean

WOD Tips:
-The CrossFit Open is quickly approaching and this is a very familiar format. Today’s WOD will push you to quickly finish a metcon, and then recover as much as possible before going for a heavy squat clean, which we have seen a few times in previous Open workouts. There are some higher skilled movements in today’s WOD, so modify the movements to allow yourself to move quickly, with the goal of finishing in around 12 minutes or less.  If you have double unders but that rep number is aggressive for you – feel free to cut the reps down slightly to fit your current abilities. During the Toes to Bar we would like most people to try and finish these reps in 2-3 sets. Again, you may choose to cut the reps down slightly, or modify to Knees to Chest which is usually used as a scale in the Open. After each round you will be completing squat cleans, with increasing weight and decreasing reps. These should get progressively more challenging, but you should not be failing reps. These will also be a great prep to get you ready for the heavy lift after the metcon. If you finish the metcon before 15 minutes, you will rest until the 15 minute mark. At 15 minutes, you will have a 7 minute window to build to a heavy single squat clean. You will have two scores today, the time it took you to complete the metcon, plus the heaviest weight you hit for the squat clean.

 

Wednesday 1.9.19

“Strong Hand”

30 Min AMRAP:

100’ D-Ball Front Carry F(60/50) P(80/60) S(100/80)

120’ Sled Push F(90/45) P/S(135/90)

100m SA Farmer’s Carry (50m/Side) F(35/26) P(44/35) S(53/44)

16 Side Plank Rotations (8/Side) @ 3030 Tempo

400m Ski Erg

WOD Tips:
“Strong Hand” is a long 30 min grind, with each movement taking some time to get through. Today’s big focus should be moving with intention, and the quality of movement. For the strongman type movements (D-Ball Carry, Sled Push, and Farmers Carry), we want you to push the weights, but not to the point that you break down in technique. The side plank rotations are a simple movement, but when done with a slow controlled tempo can be a very challenging test. Slow the movement down, and work to get a large range of motion during the rotations. The last movement is the ski erg. This is a longer distance for the ski, so find a consistent pace out of the gate. Because these movements are longer in nature, the goal for the day is to complete 4-5+ rounds.

Thursday 1.10.19

“SteadFast”

10 Min EMOM:

Min 1) 12/9 Cal Bike Erg S(15/12)

Min 2) 10 Alternating V-Ups + 10 Alternating Lunges S(Jumping Lunges)

Immediately into,

5 Rounds For Time:  (10 Min Cap)

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

10 Alternating V-Ups

10 Alternating Lunges S(Jumping Lunges)

WOD Tips:
Today’s WOD has two familiar styled workouts (EMOM and For Time), sandwiched together into one. This format was first used in BeachFit last week in a workout written by Coach Robby. The first 10 minute EMOM will be a great way to become familiar with the movements, and how long they are going to take you. We have two different options for the Bike Erg Calories, but during the EMOM these should take roughly :45-:50 seconds to complete. The next minute you will have two movements to complete. The Alternating V-Ups and Alternating Lunges should take you around :30 seconds of total time to complete. This will leave you :30 seconds of rest before hopping back on the bike. As soon as the EMOM is up, you will go immediately into 5 rounds for time, of the exact same movements and reps. You will now have no set rest between the movements. There is a 10 minute time cap on the workout, meaning if you completed each EMOM minute with time to spare, you can complete the 5 rounds inside of the 10 minutes. Your score today will be the total time it takes you to complete the 5 rounds.

Friday 1.11.19

Strength/Skill Work: 15 Minutes to Build to a Heavy 5 Deadlift

                                    *20-30 Sec HS Hold After Each Set

“16.4 Remix”

13 Min AMRAP:

15 Deadlifts F(155/105) P/S(225/155)

15 Wall Balls F(14/10) P/S(20/14)

15 Cal Row

15 Handstand Push Ups F(Hand-Release Push Ups)

WOD Tips:
Today’s focus will be the deadlift, which we have in both the Strength and Metcon. In the strength we will be spending 15 minutes working up to a heavy 5 reps. Although we are wanting to get heavy, this does not need to be a 5 rep max. If your technique starts to break down, stop at that weight. After each set, we will be prepping for the HSPU later with a :20-:30 second HS Hold. As the weights get super heavy, you may stop doing the HS after every single set.
 “16.4 Remix” is a twist on a familiar Open workout. The original workout is 55 reps of every movement. Today we are cutting those down to 15 reps, expecting us to get 3 rounds with the faster athletes pushing to get 4 rounds (which would be more than one round of the original workout).  The deadlifts should be a weight that you could do all 15 unbroken if we made you, and these should be substantially lighter than what you found in today’s strength. There are only 15 wall-balls per round, so pick a weight that you can go unbroken every time you get to the wall. There are not a lot of calories so you should be able to push the pace on this movement. The handstand push-up will be the highest skilled movement of the day. You may choose to modify the reps down slightly, or change the movement to Hand Release Push-ups which are usually used as the substitute in the Open.

 

Saturday 1.12.19

“Together Again”

2 Rounds For Time:  (Teams of 2 – 18 Min Cap)

800m Run Together

40 Box Jumps F(24/20) P/S(30/24)

20 Strict Pull Ups S(Strict Chest to Bar)

WOD Tips:
 “Together Again” is a fun partner workout to end the week. Together you will each start on a 800 m run. However, if one partner gets back in before the other, that partner may start accumulating box jumps. For the Box Jumps, we encourage everyone to try jumping today to a challenging height. If you typically do step-ups, try jumping to a 12 in. box or even stacking some plates today. If you are efficient with the 24/20” in box, today we challenge you to try the 30/24”. You will be sharing all of these reps, so you will have rest time while your partner is working, and you can even alternate reps.  The Strict Pull-ups will also be split between the team. Whatever modification we choose today needs to be strict. If you are able to get 10+ strict pull-ups unbroken, try challenging yourself with a strict Chest to Bar today. We have an 18 minute time cap, but we are challenging teams to try and finish this workout in 13-16 minutes.