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BeachFit Week of WODS 2.3.20

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Monday 2.3.20

“Moves Like Jagger”

In 10:00 build to a heavy:

6-8 Single Leg Stagger Stance Deadlift / leg (20X1; Adv: Remove stagger stance)

*After every set complete:

30 sec. D Ball Front Hold 

 

EMOM 12

Min 1: 45 sec. of Bike Erg Cals

Min 2: 45 sec. of D Ball Clean 

Min 3: 45 sec. of Side Plank Rotations (30X1)

Coaches Notes: We are starting our week again with a mix of strength work and fast fire breather to finish the day. Your score for today will be your heaviest DB used in part A and your max reps over all 4 rounds combined between the Bike erg calories and D Ball cleans.

 

 

Tuesday 2.4.20

“Kobe”

AMRAP 12

10 No Push Up Burpee Step Up 

20 sec. of Reverse Grip Chin over the bar hold

30 sec. Hollow Hold

-Rest 1:00-

AMRAP 12 

30 MB Soccer Taps 

20/15 Plank Knees to Elbow

15/10 Cal Row 

Coaches Notes:

Similar to last Tuesday, this is a longer workout focusing on developing an aerobic base and functional strength. This should be done at a sustainable pace. Your score is rounds + reps for each workout separately.

 

 

Wednesday 2.5.20

“Press Play”

Every 2:30 for 10:00 complete:

250 meter Run (Adv: 300 m)

10-15 Box Jumps (Adv: 24/20)

-Rest 1:00-

 

Every 2:30 for 10:00 complete:

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

15-20 DB Push Press (Adv: 40+/25+)

Coaches Notes:

Today is our aerobic power workout for the week. Hit each interval with some intensity and earn as much rest as possible every round. There is no score for today. 

 

 

Thursday 2.6.20

“Candy Crush”

In 9:00 build to a heavy: 

5-7 Double DB Front Squat (21X1)

*After every set complete: 

7 Band High Pulls (2 sec. Pause)

 

AMRAP 15 

30 feet of Walking Lunges 

12-15 Standing DB Scull Crushers (20X1)

6-9 Strict Knees to Chest (20X1; Adv: Strict Knees to Elbow)

30 sec. of Wall Sit (Adv: Wall Sit March)

Coaches Notes:

Today we are combining a strength segment with one of our typical Typical performance care segments. Your score for part A is total weight. There is no score for part B. 

 

 

Friday 2.7.20

“The Ascent”

AMRAP 20

30/20 Cal Ski

40/30 Cal Bike Erg

50 Ball Slams 

60 meter Backward Sled Drag

Coaches Notes:

Today is a fun partner workout that shouldn’t be too tough the day before the Spartan race. Try to have fun and keep intensity down a bit. You are your teammate will Share the reps for all movements. Your score for Today is rounds + reps. 

 

 

Saturday 2.8.20

BF Spartan 

 

 

Sunday 2.9.20 

“Hop, Skip, and a Jump”

EMOM 30

Min 1: 40 sec. of Row 

Min 2: 40 sec. of Jump Rope 

Min 3: 40 sec. of Bike 

Min 4: 40 sec. of Seated PVC Rows (2 sec. pause)

Min 5: 40 sec. of MB Rotational Throws (20X1)

Coaches Notes:

Today is a great day to move at an easy effort and treat this as an active recovery following the BF Spartan. There is no score for today. 

CrossFit Week of WODS 2.3.20

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Monday 2.3.20

Strength/Skill Work: 15 minute to build to a heavy 3 rep Hang Snatch (Squat or Power)
*Between each set perform 3-4 Bear Hug Side Lunges/side

“Hang Loose”
12 minute AMRAP:

6 Hang Power Snatch @ 70-80% of Strength F(6/side DB Snatch)

18 Wall-Balls F(14/10) P(24/20)
36 Double Unders F(Plate Hops)

WOD Tips:
– Our big focus for the day is the Hang Snatch which we will have in both the strength and metcon. During the strength we will be building to a heavy 3 rep, with the choice of performing as a Power or Squat. It has been a while since we have cycled the barbell, so take your time building in weight and focus on your technique on each attempt. Between each set you will have the option to perform 3-4 Bear Hug Side Lunges/side to loosen up the legs and hips for the Wall-balls in the WOD.
– “Hang Loose” is our classic CrossFit triplet of the week. You will  be cycling Hang Snatch in this workout as well, using a percentage of the weight you found in the strength. Pick the percentage that lets you hang onto the 6 reps unbroken for the majority of the WOD. The Wall-Balls will add up after a few rounds, but the goal should be to stay as unbroken as possible. The Double Unders should be a quick movement in this workout, so you can modify the reps down, or change to plate hops to stay moving. A good goal on this workout is 5-6 rounds.

 

 

Tuesday 2.4.20

“Skipping Rocks”
5 Rounds For Time: (26 min cap)

10 Toes to Bar F(Toes to Rings) S(3 BMU + 10 Toes to Bar)
15 Box Jump Overs (24/20”)
7 D-Ball Cleans F(60/40) P(80/60) S(100/80)
15/12 Cal Ski Erg
*Rest 1 minute after each set, score is total time including rest

WOD Tips:
– “Skipping Rocks” is our longer WOD of the week, in a For Time format, with built in rest after each round. This will be the first time we are reintroducing TTB into the actual workout, and the first time in 10 weeks we are including the Bar Muscle-up as an option. The sneaky part of this workout is finding a pace in the beginning that you can sustain for the 5 rounds, as the 1 minute of rest won’t give you a ton of time to recover. The Box Jump Overs can be performed as Box Facing or Lateral Jumps depending on which you prefer. The D-Ball Cleans should be something challenging, but a weight you can move efficiently each round as the overall volume is 35 total reps. The Ski Erg will be the last movement before the 1 minute of rest, so try to finish each round out strong. Your 1 minute of rest between each round will be included in your total time for the day.

 

 

Wednesday 2.5.20

Strength/Skill Work: Every 2:30 minutes for 5 sets perform 4-6 Back Squats

*Between each set perform 5/side SA DB Strict Press S(4-8 Strict Handstand Push-ups)

“Hot Wheels”

4 Rounds For Time: (10 min cap)

10 Thrusters F(45/35) P(75/55) S(95/65)

200m Run

WOD Tips:
– The biggest focus today is squatting, which we will have in both pieces. During the strength we will have heavier Back Squats, shooting for 4-6 reps. Ideally we are all starting with 6 reps, and as we get heavier in the last few rounds we drop to 4. You may also choose to just stay at the same weight across all of the 5 working sets. Between each set we will have some variation of Shoulder to Overhead work to prep for the Thrusters in the WOD. You may choose to perform SA DB Strict Press, or challenge yourself with a few sets of Strict Handstand Push-ups.
– “Hot Wheels” is our sprint workout of the week. We will continue with the squats, this time performing a Thruster. The Thruster should be at a weight that you can go unbroken for all 4 rounds. The runs should be hit at an aggressive pace even from Round 1. There is a 10 minute time cap on this workout, but our goal for you is to complete this workout in 8 minutes or under. This is a workout that if attacked correctly, should leave you on your back!

 

 

Thursday 2.6.20

It’s Complex”

Every 4:00 minutes for 24 minutes:

800/700m Bike Erg

:30 sec. FLR Hold/D-Ball Front Hold
1 round of KB Complex (Alt. Arms)

KB Complex:
8 SA KB DL + 8 SA Russian KBS + 8 Reverse Lunges

WOD Tips:
– “It’s Complex” is our flush WOD after a tough few workouts to start the week. We will have 6 rounds total, with a new round starting every 4 minutes. The quicker you finish the work, the more rest you will have before the next round. The Bike Erg should take around 1:30 to complete. Each round we will alternate between a FLR Hold, and D-ball Front Hold, to change up the core stimulus. We will finish out with 1 Round of the KB Complex, switching arms every round. If this is a true flush WOD for you, pick a manageable weight that allows you to go unbroken. If you have missed a few workouts this week, you can attack the bike and KB a little more aggressively.

 

 

Friday 2.7.20

Strength/Skill: Every 1:15 for 8 sets perform:
Set 1: 3 Touch & Go Power Cleans (Building to WOD Weight)
Set 2: 3 Weighted Strict Pull-ups (Building)

“Eggs & Bacon”

16 minute AMRAP: (Partner WOD)

50/40 Cal Row

40 Burpees Over Bar

30 Pull-ups F(Jumping Pull-ups)

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

WOD Tips:
– Our strength today will be used as a prep for the WOD to come. You will have 1:15 to complete the movement and then rest before moving to the next station. Set 1 will be a chance to practice cycling the barbell with 3 Touch & Go Power Cleans. We should be building up in weight each round, trying to get to, or just slightly above our working weight. Set 2 will be a set of 3 Weighted Strict Pull-ups. You can stay at the same weight or increase slightly each round.
– “Eggs & Bacon” will be a challenge Partner Chipper to round off the week. As a team you can decide how reps will be split, one partner working, with the other partner resting. To avoid an early burn out, we would recommend switching every :30 seconds on the rower to allow enough time to recover, but also keep the transitions to a lower number. The Burpees Over Bar can be split into small sets so that you can move quickly. These will be performed as lateral hops, so stay low on each rep. Pull-ups should be split based on the strength of each partner, but avoid huge sets early on. The barbell should be a weight that you COULD tap and go, but we would recommend quick singles throughout. Getting through 2 rounds will be the challenge for the day.

 

 

Saturday 2.8.20
“BeachFit Spartan”

For Time:  (75 Min Cap)

800m Run

40 Air Squats

800m Run + 60m Bear Crawl

40 Russian KB Swings

200m D-Ball Carry (any style)

800m Run

40 Sit Ups

800m Run + 60m Bear Crawl

40 Step Ups  Adv.(Box Jumps)

200m Overhead Plate Carry

800m Run

40 Lunges

800m Run + 60m Bear Crawl

40 Burpees

Adv.(60 Reps of Each)

WOD Tips:

– Today is the day, you become a SPARTAN! This workout is going to be long, and challenging – and we know you wouldn’t want it any other way. Today is a great day to push yourself to try and complete this event and have fun with your CFPB community. The BeachFit Spartan will be 3 miles worth of running, broke into 800 m sections. After each 800 m section you will have a new movement to complete before getting back into the run and heading to your next challenge.  None of the movements that we have for you today are going to be complex, but each one will push you in a different way. The goal today is to complete this workout in under 60 minutes, although you will have a 75 minute time cap to work with.  If you are a strong runner and believe you can do this in 45 minutes or less, go for the advanced option of 60 reps per movement.

 

BeachFit Week of WODS 1.27.20

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Monday 1.27.20

“The People’s Elbow”

In 12:00 build to your heaviest:

12-16 Alt. DB Floor Press 

*After each set:

10/8 cal Row (Increase pace each set)

4 sets @ Each station (15 sec. between stations)

:30 on / :15 off 

  1. Max Cal Row 
  2. Max reps of DB Burpees 
  3. Max reps of SA KB Push Press (alternate intervals)

Coaches Notes:

We are starting the week with a focus on upper body pushing strength. The back half of our day is short but meant to achieve a very high intensity! Your score for today is total weight for part A and your total combined maximum reps for part B. 

 

 

Tuesday 1.28.20

“Alcatraz”

AMRAP 12

40 Plate Jumps 

40 sec. of KB Farmer’s Hold (Adv: 70+/53+)

20 Prisoner Step Ups 

-Rest 1:30-

AMRAP 12

400 meter Bike Erg 

20 Sit Ups

20 sec. of Active Hang (Adv: Tuck Hold)

Coaches Notes:

Today is a longer workout focusing on developing an aerobic base and functional strength. This should be done at a sustainable pace. Your score is rounds + reps for each workout separately. 

 

 

Wednesday 1.29.20

“Downhill Racer”

4 Rounds

1:00 on / :20 off 

  1. 200 meter Run (Adv: 250 m)
  2. Air Squats (20X1)
  3. Max Cal Ski Erg 
  4. Box Jumps (step down)

Coaches Notes:

 Today’s Workout is focused on aerobic power. The run and ski should be pushed for max effort while the squats and box Jumps should be done at more of a controlled pace. Your score for today is total Ski Erg calories accumulated over the 4 rounds. 

 

 

Thursday 1.30.20

“The Whole Wheel Of Cheese”

In 9:00 build to a heavy:

8 Double DB RDL (20X1)

*After every set: 

4 Tall Kneeling Paloff Press / Side (2 sec. pause)

AMRAP 14

8 Side Plank Rotations / Side (20X1)

12 Banded Dead Bugs (20X1)

10 DB Goblet Good Mornings (20X1)

120 foot Heavy Dball Front Carry

Coaches Notes:

Today we are combining a strength segment with one of our typical Typical performance care segments. Your score for part A is heaviest DB used. There is no score for part B. 

 

 

Friday 1.31.20

“Pass The Torch”

For Time – In Teams of 2 

3 Rounds 

70/50 cal Bike Erg 

50 Hang DB Clean and Press 

30 Jumping Pull ups 

*Adv: Buy Out 4th set of 70/50 cal Bike Erg 

Time cap: 21 minutes 

Coaches Notes:

Today is super fast paced and fun partner workout to close out the week. You and your teammate will share the work load throughout the entire workout so try and push the intensity when it your turn to go! Your score for today is total time to complete. 

 

 

Saturday 2.1.20

“Drive Shack”

EMOM 24

Min 1: 40 sec. of Row (blind)

Min 2: 40 sec. of Walking Lunges 

Min 3: 40 sec. of Plank (Adv: Weighted) 

Min 4: 40 sec. of MB Rotational Throws (20X1; Switch sides every round)

Coaches Notes:

Today is meant to a steady state aerobic workout so that we can get a good sweat to start The weekend but also stay fresh for a tough day of BF Spartan Training tomorrow. There is no score for today. 

 

 

Sunday 2.2.20

“Doom’s Day Prep 2.0”

AMRAP 22

300 meter Run 

20 RKBS 

15 foot Low Bearcrawl Forward 

15 foot Low Bearcrawl Backward 

10 Box Jumps (Adv: 24/20)

@ 22 minutes:

Complete 1 Mile Run 

Coaches Notes:

As we close out our BF Spartan Training we will re visit the workout that we did week 1 of this cycle. The goal is to match and/or exceed the original number of rounds you chose to complete that week. There is a twist though, we’ve tagged on a 1 Mile Run to finish off the workout. You will have 2 separate scores for today. Rounds + reps completed for the AMRAP and your total time for the 1 Mile Run. 

 

CrossFit Week of WODS 1.27.20

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Monday 1.27.20
Strength/Skill: 18 minutes to build to a 1 Rep Max Squat Clean

*Between each set perform 10-12 Banded Deadbugs (Optional)

“Minute Clinic 2.0”
5 X 1 Min AMRAPs:

4 Power Cleans @ 70-80% of Strength

Max Calorie Bike Erg in Remaining Time

*1 Min Rest Between AMRAPs. Score is Weight + Cals

WOD Tips:
– After 10 weeks of progressions, we are finally to our Re-Test day. As you are jumping in weight hit some of the moderate weights multiple times until it feels good. Once you get to the heavier percentages (85%+), start taking longer breaks between the attempts! As always, if you PR, don’t forget to add it to the PR board!
– “Minute Clinic 2.0” will be a short, but very spicy finisher for the day. This will be a true 1:1 work/rest ratio, meaning that you can go all out when you are working. Each minute will start with 4 Power Cleans at a percentage of what you found in the strength. These should still look pretty even as you fatigue, and should take under :20 to complete. With whatever time is remaining, you will perform Max Calories on the Bike Erg. Your score for the day is the total number of Calories completed + the weight used on the barbell.

 

 

Tuesday 1.28.20
“Tread Water” (Repeat 6.29.19)

For Time: (25 min cap)

2,000/1,600m Row

150 Double Unders F(300 Singles)

10 Rounds of “Cindy” F(3/6/9) P(4/8/12) S(5/10/15)

WOD Tips:

– “Tread Water” is a repeat workout last completed on 6.19.19. The row should take between 8-12 minutes for most people – try to stay consistent from start to end. The double unders shouldn’t take more than 3 minutes. If we need to, modify the movement to single unders, or even double taps, but cap yourself after 3 minutes with whatever option you choose. “Cindy” will be a big chunk of today’s workout and should take about as long as the row. If these movements are weaker for you, you may choose to stick with the performance or fitness reps for today’s workout. Ideally we are finishing this workout in around 22 minutes. Be sure to check your SugarWOD for past scores before jumping into class!

 

 

Wednesday 1.29.20

Strength/Skill Work: 12 minutes to build to a heavy 3 rep Push Jerk

*Between each set perform 8-10 Banded Pull-Throughs

“Russian Roulette”
For Time: (17 min cap)
800m Run
20 Russian KBS F(44/26) P(53/35) S(62/44)
10 DB Push Press F(40/25) P(50/35) S(60/45)
600m Run
20 Russian KBS
10 DB Push Press
400m Run
20 Russian KBS
10 DB Push Press

WOD Tips:
– Our focus for the day is Overhead strength, which we have hit over the last 5 weeks. During the strength we will have 12 minutes to build to a heavy 3 rep Max Push Jerk. These will be coming from the rack, and you will have to hang on to the barbell, resetting at the chest, for each of the reps. Between each set we will perform 8-10 Banded Pull-Throughs to prep for the Kettlebell Swings later in the WOD.
– “Russian Roulette” is a longer chipper style workout. The big piece of this WOD is the running volume. Each time you get back to a run, the distance will be slightly shorter, so you should be able to push a little harder each time. After each of the runs you will perform 20 Russian KBS, and 10 DB Push Press. The KBS and DB Push Press should be a weight you can stay unbroken on throughout the entire workout. Like most longer workouts, come out a little slower and try to pick it up each round.

 

 

Thursday 1.30.20

“Old MacDonald”

25 minute AMRAP:
500/400m Ski

7 Tall Box Jumps
90 ft. Backwards Sled Drag (90/45)
7 Ring Body Saws
240 ft. Single Arm Farmers Carry

WOD Tips:
– “Old MacDonald is our longest workout of the week, with an aerobic and strongman focus. You may use this workout as a flush day, or if as spicy WOD if you have missed a class or two this week. The Ski should take around 2 minutes to complete, but try to hold a consistent pace each round. You may challenge the Tall Box Jumps as long as you can land above parallel each rep. The Backwards Sled Drag should be a lighter weight that allows you to move quickly. To get the most out of the Body Saws, try to move slow and controlled on each rep. Challenge the weight on the Farmers Carry as long as you can stay upright, and unbroken during the laps.

 

 

Friday 1.31.20
Strength/Skill Work
: 12 min EMOM:

Min 1: 6-8 Front Rack Lunges
Min 2: 5-10 Toes to Bar F(Toes to Rings)

“48 Hours“
12 minute AMRAP:

12 Front Squats F(75/55) P(95/65) S(115/75)

12 Burpees Over Bar
12 Australian Ring Rows (20×1)

WOD Tips:
– Today our focus is Squatting, with Lunges in the Strength, and Front Squats in the Metcon. The Lunges will be coming from the floor, but you may choose to add weight each round if technique allows. We will be pairing the lunges with Toes to Bar in the EMOM. This is the first time we have reintroduced kipping toes to bar in 10 weeks. Similar to last week with the pull-ups, the volume will be controlled. Take this as a time to practice the movement and get comfortable with them again before we start increasing volume and intensity.
– “48 Hours” will be a spicy finisher to the day. You will still have to clean the barbell up, but now we are performing Front Squats instead of the lunges from the strength. Pick a weight that you can stay unbroken for the majority of the workout. The Burpees Over the Bar should be performed laterally to keep the speed of the workout high. The Australian Ring Rows will have a slight tempo attached to them. These should be completed in 1-2 quick sets each round.

 

 

Saturday 2.1.20
“Chips & Queso”
4 Rounds For Time: (Partner WOD) (25 min cap)
40/30 Cal Bike Erg
30 Deadlifts F(135/95) P(175/115) S(205/135)
20/15 Strict Ring Dips F(Ring Push-ups) S(25 Ring Dips – Start w/ Strict RMU)

WOD Tips:
– We will be ending the week with a fun partner WOD, “Chips and Queso”. This workout will have a lot of repetitions throughout the 4 rounds, which can cause a quick burnout if they are not broken up into manageable sets. The Bike Erg should be hit at an aggressive pace, with a small calorie goal or small time goal to complete before switching partners. Avoid staying on too long. The Deadlifts should be a weight that you could perform 20+ reps unbroken with when fresh, but for the workout think about sets of 5-8 reps each time you grab the bar. Ring Dips are another easy movement to burn-out on, so break these up early. You may choose to modify these to Ring Push-ups or even start with a strict muscle-up before your dips. There is a 25 minute cap, but we expect most teams to finish around 20 minutes.

Extra Credit 1.27.20

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Monday 1.27.20
WOD: “Minute Clinic 2.0”


Extra Credit:

Front Rack Step Up Strength Progression:

Within 20 minutes

2-3 sets (extra set on weaker leg) x 12 reps of Front Rack Step Ups at 50-60% of 5RM

*This is our new Squat Strength Cycle . This will be our first week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest as needed between sets and repeat until all sets are completed. Be sure to perform one more set on the weaker side. Record weights and any pertinent notes.

 

Tuesday 1.28.20
WOD: “Tread Water” (Repeat 6.29.19)

Extra Credit:
Core / Conditioning

12 Min AMRAP (For Quality)

10 Barbell Floor Wipers / Side

10 RDLs F(95/65) P(115/85) S(135/95)

*This will be a simple core WOD a right after our workout. The goal here is to work on both a static holding (holding the barbell over the chest during the floor wipers) and a dynamic core movement (the floor wipers itself). The RDL will help open up the hamstrings to gain a better range of motion during the floor wipers. Work on the quality of the movements rather than speed through the rounds.

 

Wednesday 1.29.20

WOD: “Russian Roulette”

Extra Credit:
Arms By Arlan™️ 1.4

4 Rounds For Time:

15 DB Seated Biceps Curls / Arm

15 DB Seated Bent Over DB Triceps Extensions

15 DB Seated Lateral Raises

15 DB Seated Bent Over Reverse Flies

*This will be our fourth week of Arms By Arlan. It should be a fun little arm burner after our workout today. You will need 2-3 sets of light to moderate dumbbells where you are able to perform each movement unbroken for at least the first round. Everything will be done in a seated position from a bench. Although there aren’t any tempos associated with this WOD, there has to be a controlled motion for each rep of every movement. Record the weights used for each movement and the total time for all four rounds to be completed.

 

Thursday 1.30.20

WOD: “Old MacDonald”

Rest Day / Active Recovery

Friday 1.31.20
WOD: “48 Hours“


Extra Credit:

Conditioning

10 Min AMRAP:

1-2-3-4-….

Tire Flips

2-4-6-8-….

Tire Jumps

*This will be a quick, sprint style WOD done outside between both buildings where the tires are. How this works: perform 1 tire flip then 2 tire jumps, then 2 tire flips, then 4 tire jumps and continue in this format until 10 minutes are up. Record your total reps.

 

Saturday 2.1.20
WOD: “Chips & Queso”


Extra Credit:

Strict Press Strength Progression

Find your new 5 rep max Strict Press

*Eighth week of our Strict Press Strength Cycle. This is the week! Let’s find that new 5 rep max. Have fun. Record weights and any pertinent note

Extra Credit 1.20.20

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Monday 1.20.20

WOD: “Timed Out Strict Elizabeth”

Extra Credit:

Front Rack Step Up Strength Progression:

In 20 minutes:

Find a heavy 5 rep max Front Rack Step Up

*This is our new Squat Strength Cycle . This will be our first week. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2-3 minutes between sets and repeat until all sets are completed. Find a weight where you are at a 5 rep max for BOTH sides (this should be the same weight. Don’t go up any heavier than your weakest leg). Record weights and any pertinent notes.

 

 

Tuesday 1.21.20

WOD: “It’s a Trap!”

Extra Credit:
12 Min EMOM (:30 on / :30 off):

Min 1) Heavy D-Ball Front Rack Hold

Min 2) Parallette L-Sit F(Box Tuck Hold)

*For today’s core WOD, we are focusing on static holding strength. Try to get as long an L-Sit as possible in :30 seconds.

 

 

Wednesday 1.22.20

WOD: “Rapper’s Delight”

Extra Credit:

The Beep Test / Conditioning

Every Beep, run 20m

*Continue to run 20m every sound of the beep until you can’t complete the run before the next beep sound. The beeps will continue to progressively get faster and faster and your goal is to try to get as far as you can while beating the sound of the next beep on your run. This is the link to YouTube for the beep test: https://www.youtube.com/watch?v=e0U_yQITBks Perform this either on a straight away on the sidewalk in front of the gym or in between both buildings.

 

 

Thursday 1.23.20

WOD: “NutriBullet”

Rest Day/Active Recovery

 

 

Friday 1.24.20

WOD: “Ski Resort”

Extra Credit:

Arms By Arlan™️ 1.3

Run The Gauntlet:

DB Biceps Curls

DB OH Triceps Extensions

*Find a weight you can do 6-10 max reps per side. From there perform one set of curls at that weight of max reps (again, should be between 6-10 reps) then drop the weight (around 5-10lbs) and perform another set until failure. Continue down this line until you’ve “run the gauntlet” and have done 5-6 drop sets. Example: #35, #30, #25, #20, #15, #10 would be 5 drop sets. Perform the same cycle for your overhead triceps extensions. Perform a set on both arms for your curls then perform a set of your extensions. Repeat for 2-3 rounds.

 

 

Saturday 1.25.20
WOD: “The Devil’s Backbone”

Extra Credit:
Strict Press Strength Progression

4 sets x 10 reps @ 45-55% of 5 Rep Max

*Seventh week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. This is our deload week. Rest 3+ minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.

CrossFit Week of WODS 1.20.20

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Monday 1.20.20

Strength/Skill Work: 10 min EMOM:
1 Power Clean @ 70-80% of 1 Rep Max 

“Timed Out Elizabeth”
1 Rounds For Max Reps: (Compare to 7.17.19)

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:
– It is deload week from our Squat Clean Progression, before next week’s attempt at a new 1 rep max. Stay moderate on the weight to allow yourself to feel the positions and be snappy underneath the bar. This strength should leave you feeling strong and confident for next week’s test!
– “Timed out Elizabeth” is a repeat workout, last completed on 7.17.19, and is a variation of the benchmark workout “Elizabeth”. The goal is to 
complete 90 total reps in the allotted time, 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. You may choose to keep the Ring Dips strict, or for the first time in nearly 10 weeks, we will allow you to kip! If you are unable to get consistent sets of 3-5 kipping dips then you should scale to box dips or push-ups today.

 

Tuesday 1.21.20

It’s a Trap!

21 min AMRAP:
21 Sit-ups
18 Wall-Balls
15/12 Cal Bike Erg
12 Bar Facing Burpees

WOD Tips:
– “It’s a Trap!” will be treated like our ‘final exam’ for the EMOM to AMRAP workouts we have pushed through the last few weeks. The goal of this workout is to find a pace in the beginning that you can hold onto throughout, if not slightly increase. Most of these movements should take around :45 seconds to complete, so you can treat it like a :45 on, :15 off to find the rhythm. Once we reach the halfway point, try to cut out some of the rest and push even harder. Pick a weight on the Wall-balls that you can go could go unbroken on, with this workout you may choose to have one quick break per set. These are all familiar movements, so come in with an idea for the pace you want to attack this at.

 

 

Wednesday 1.22.20

Strength/Skill Work: 12 minutes to build to a heavy 2 rep Split Jerk
*After each set perform 8-10 Box Hamstring Curls (Optional) 

“Rapper’s Delight”

3 Rounds For Time: (13 min cap)
15 Shoulder to Overhead F(95/65) P(115/75) S(135/95)
18 Box Jumps (24/20”)
21/18 Cal Row

WOD Tips:
– The big focus today will be on the Shoulder to Overhead movement pattern, which we will have in both the strength and metcon. During the strength we will have 12 minutes to build to a heavy Split Jerk Double. Split Jerks for multiple reps are challenging because you have to re-rack the barbell into the front rack position so be patient as you are building in weight. We will have the option of doing Box Hamstring Curls to prep for the Box Jumps and Row coming up in the Metcon, but if you want to focus only on the Split Jerk you may skip these.
– “Rapper’s Delight” will continue with the Shoulder to Overhead, this time it is your choice on how you get it overhead. With this only being a 3 Round workout try to come out aggressively on the pace, and hold this throughout. The weight on the barbell should be something you could do unbroken, but may choose to have 1 quick break in each set. Chip away at the Box Jumps during this workout as they will add up, and challenge yourself to jump to something if you typically step-up! For the Rower this should be something you can complete around 1:15 each round. A good goal for this workout is to finish around 10 minutes.

 

 

Thursday 1.23.20 

“NutriBullet”

Every 3 Minutes for 7 Rounds:

400m Run F(250m Run)

5-10 Pull-ups

*Score is slowest round

Core WOD

WOD Tips:
– “NutriBullet” is a variation of the workout “Cement Mixer” that we have completed many times before! This is an aerobically demanding workout that will allow you to practice consistency throughout a longer workout. Ideally, we will be maintaining or speeding up slightly every single round, which means you will need to throttle back in the first few rounds while you are fresh to allow yourself to give a little extra by the end. This workout also has a gymnastics skill coupled with the runs that will challenge you under mass fatigue. This will be the first workout re-introducing the Kipping Pull-up, so stay conservative on the rep numbers, although you may choose to stick with Strict Pull-ups. The Pull-ups should be done with a maximum of two sets – so pick a number in the range that allows you to do this. A new round will start every 3 minutes, so the quicker the run and pull-ups are completed, the more rest you are rewarded with. With that being said, it won’t be a ton of rest, so try to approach this more like a 15-20 minute AMRAP, rather than a sprint interval workout.  If we are not able to run the 400m in under 2:05 per round, we will modify the distance to 250 m. 

 

 

Friday 1.24.20 

“Ski Resort”
4 Rounds For Time: (20 min cap)
10 Back Squats F(95/65) P(135/95) S(155/110)
50 Double Unders F(Singles, Plate Hops)
100m D-Ball Shoulder Carry (50m/side)
15/12 Cal Ski Erg S(18/15)

WOD Tips:
– “Ski Resort” will be a longer 4 Round workout, with the focus being on the Squats. The Back Squats today will be coming from the floor which should limit the weight slightly because you will be asked to clean the bar, and get it onto your back. This is a good thing, as we do not want to crush the legs before Monday’s Squat Clean re-test. The Double Unders should be quick on this workout, and you will have a choice to modify them to 2:1 singles or Plate Hops. The D-Ball Carry weight will be decided by you. You can go heavier on the weight as long as you can stay upright as you carry on the shoulder, avoid the lean. For what we have attacked recently, the Ski Calories should be pretty quick. If you can complete them in under a minute, shoot for the Sport option calories on this workout.

 

 

Saturday 1.25.20
“The Devil’s Backbone”
20 min AMRAP: (Partner WOD)
6 Rope Climb F(6 Rope Lowers) S(8 RC)
6 x 60 ft. Sled Push (90/45)
20 Devil Press F(25/15) P(35/25) S(40/30)
40/30 Cal Assault Bike

WOD Tips:
– “The Devil’s Backbone” will be a very challenging Partner AMRAP to end the week. You may split the reps however you wish, and we recommend splitting them often to avoid burning out early. Ideally, the Devil Press is a weight that you can perform 4-5 reps unbroken each time it is your turn. How you divide the Sled is already set for you. Each partner will have 3 x 60 ft., switching every 60 ft. push. The Assault Bike should be short hard efforts not letting any one partner stay on too long. The Rope Climbs should be shared based off of your groups strengths at climbing. How many rounds can you get?

BeachFit Week of WODS 1.20.20

By: 0

Monday 1.20.20

“Machine Head”

AMRAP 30

15/12 cal Bike 

15/12 cal Row

15/12 cal Ski 

20 sec. of Battle Ropes 

60 meter Farmer’s Carry 

Coaches Notes:

Today is meant to be a steady aerobic day to flush the body from yesterday’s tough BF Spartan Training. There is no score for today. 

 

 

Tuesday 1.21.20

“FUNdamentals”

EMOM 25 

Min 1: 40 sec. of Jump Rope 

Min 2: 40 sec. of Sumo KB Deadlift (40X1;Build)

Min 3: 40 sec. of Forearm Plank 

Min 4: 40 sec. of Alt. DB Strict Press 

Min 5: 40 sec. of Seated PVC Rows (2 sec. Pause)

Coaches Notes:

We have a room full of classic movement patterns that focus on Strict tempos and unilateral work. Try to build in weight on all weight lifting movements each round and strictly adhere to all tempos. There is no score for today. 

 

 

Wednesday 1.22.20

“The Italian Job”

In 12:00 build to your heaviest:

10 Front Rack DB Step Up / leg 

*After every set:

20 sec. of Band Overhead Hold 

For Time 

2 Rounds 

400 meter Run 

20 Gun Rack Reverse Lunges (Adv: 45/35)

15 Plate Ground to Overhead 

10 Burpees to Plate 

Time cap: 10 min 

Coaches Notes:

We are continuing our single leg strength work on Wednesday with a different variation this week. You should have plenty of time to get close to a true max for each leg today. Your score for today is heaviest DB used in part A and total time to complete part B. 

 

 

Thursday 1.23.20

“Barbacoa”

4 sets:

1000/800 meter Bike Erg (Adv: 1200/1000)

10 Ring Rows(20X1; Adv: 6-8 Strict Pull Up)

15-20 Push ups 

30 Air Squats 

-Rest 1:30 between sets 

Coaches Notes:

Today we are stepping up our longer bike efforts once again, you guys have earned it! We are going to let you manage your own rest in between each set and the goal is to complete each round in the exact same time. Break up all your sets from the beginning to keep the work consistent and repeatable. Your score is the difference in seconds between your fastest and slowest rounds.

 

 

Friday 1.24.20

“Glass Case of Emotion”

2 Rounds

Tabata x 4/ Station (20 sec. rest between stations)

  1. Shuttle Sprint 
  2. Ball Slam
  3. Side Plank 
  4. Row

Coaches Notes:

Today we are using the classic Tabata format in a fun circuit workout finish the week. You will have some rest in between each station to get set and really push the intensity throughout the entire workout. Your score for today is total Rowing Cals over the 8 sets. All other movements look to move consistently and with quality. 

 

 

Saturday 1.25.20

“Bend But Don’t Break”

AMRAP 24 – In Teams of 2

10 sets of: 3 Burpee + 1 Box Jump

30 Double KB Deadlift (Adv: 70/53)

60 Sit Ups (Partners can work at same time)

200 meter SA OH DB Carry (Adv: 50+/35+)

Coaches Notes:

Today is a challenging partner workout that we would call a “grinder”. Many of these movements will put you under tension for a while and have a compounding effect that will create an interesting response from the body. Your score for today is rounds + reps. 

 

 

Sunday 1.26.20

“Fluffy”

Every 3:00 for 36:00 complete:

Sets 1-4:

300 meter Run (Adv: 400 meters) 

30 sec. of D Ball Front Hold (Adv: 80+/50+)

 

Sets 5-8

25/20 cal Row (Adv: 30/25 cal)

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

 

Set 9-12:

20/15 cal Ski (Adv: 25/20 cal)

30 sec. KB Goblet Wall Sit (Adv: 44+/26+)

Coaches Notes:

Today is another long workout in preparation for the BF Spartan coming up in a few weeks! There is no rest between each workout, you will complete 4 rounds at each station and then move on to the next for 12 continuous rounds. 36 minutes in total. We want to see you pick a standard that will allow you to finish around 2:00 every set. There is no score for today. 

BeachFit Week of WODS 1.13.20

By: 0

Monday 1.13.20

“Emperor’s New Groove”

Every 2:15 for 9:00 complete:

15-12-9-6

Double DB Romanian DL (30X1)

30 sec. of High Plank (Adv: FLR on Rings)

 

AMRAP 12

12 Hang DB Clean and Press (6/arm)

10 Burpees 

8 Box Jumps (Adv: 24/20)

Coaches Notes:

We are starting the week with a strength focus. These segments are meant for the athlete to get comfortable with using different loads for different rep schemes and identify what they are capable of for each movement. Your score for today is your weight you build to for your final 6 rep Deadlift and Rounds + reps for part B. 

 

 

Tuesday 1.14.20

“Thor and Loki”

AMRAP 23 – In teams of 2

400 meter Sled Drag (Adv: 135/90)

300 meter Run (together)

200 Jump Rope Singles 

100 meter Farmer’s Carry (Adv: 70+/53+)

Coaches Notes:

Today is a fun team workout where you and your partner will share the load on all movements except for the run, which you will be completing together. Challenge each other to go heavy on the Drag and Carry, especially the Farmer’s carry! Your score is rounds + reps.

 

 

Wednesday 1.15.20

“Pork Chops”

In 10:00 build to your heaviest:

6 Rep Bulgarian Split Squat / leg 

*After every set: 

20-30 sec. Active Hang 

 

EMOM 12

Min 1: 40 sec. of DB Front Squat (30X1)

Min 2: 40 sec. of Aussie Ring Rows (30X1)

Min 3: 40 sec. of Half kneeling Banded Chops (Switch sides every round)

Coaches Notes:

Today we are continuing our Single leg strength build that we have been doing for a few weeks. Part B will have an emphasis on controlled movement while in a format that should provide a good sweat for the day. Your score for today is for  heaviest 6 rep Bulgarian split squat for each leg. 

 

 

Thursday 1.16.20

“The Paper Cut”

7 Rounds 

2:00 on / 1:00 off 

12/8 cal Bike Erg (Adv: 16/12)

12/8 cal Ski Erg (Adv: 16/12)

With remaining time:

Max reps of Sit Ups 

Coaches Notes:

The goal of today is to really push on the Bike and Ski and earn as much time as possible for Sit ups. Your score for today is total sit ups over the 7 sets. 

 

 

Friday 1.17.20

“Milk Was A Bad Choice”

For Time 

120/90 cal Row 

60 D Ball Step Ups (Adv: 40+/25+)

30 Devil press (Adv: 30/20)

*Can be partitioned in any way 

Time cap: 23 min 

Coaches Notes:

Today is a fun but challenging finish to our week. You can choose to break up the reps in any way you like today. For example, you could do 10 rounds of: 12/6/3(male) or 5 rounds of 24/12/6 or any other way you think may work best for you specifically to compete this workout as quickly and efficiently as possible. Your score for today is total time to complete. 

 

 

Saturday 1.18.20

“Over Easy”

AMRAP 10

20/15 cal Bike Erg 

10 Glute Bridges on Bench 

20 Alt. V ups 

-Rest 1:30-

AMRAP 10 

30 Russian Twists / Side 

15 sec. of SA Ring Row Hold / Arm 

30 sec. of KB Goblet Wall Sit 

Coaches Notes:

Today is a great day to focus on movement quality and attack some weaknesses in core strength/rotational strength and endurance and unilateral exercises. This will also become really sweaty too! Your score is rounds + reps for both workouts. 

 

 

Sunday 1.19.20

“Gentle Glen”

For Time 

30 D Ball Cleans (Adv: 80+/50+)

1000 meter Run (Adv: 1200 meters)

20 Australian Ring Rows (20X1; Adv: 10 Rope Lowers)

1000 meter Run (Adv: 1200 meters)

50 Burpees (Adv: 80 reps)

Time cap: 34 min 

Coaches Notes:

We are only a few weeks away from our BF Spartan and today will be one of our toughest days in preparation for this event! Take on the challenge of some or all of the Advanced options and be proud of your effort as you we begin a new week! Your score for today is total time to complete. 

Extra Credit 1.13.20

By: 0

Monday 1.13.20

WOD: “Pumpkin Spice Latte”

Extra Credit:
Death By….. Bike ERG Cals

Start at 3 Cals

*If you are able to complete the calories in under a minute, then add 1 calorie for the ladies and add 2 calories for the gentlemen. Continue until you can’t complete the set number of calories in under a minute. Record the total amount of calories completed.

 

 

Tuesday 1.14.20

WOD: “Facing the Minimum”

Extra Credit:

10 Min EMOM (:50 on / :10 off)

Min 1) 5 Empty Barbell Good Mornings / Side (3111 Tempo)

Min 2) 5 Strict T2B F(Straight Leg Lifts)

*Pick a moderate weight where you can go unbroken on each set at that tempo throughout the EMOM. The main focus should be the strict toes to bar. The good mornings should help open the hamstrings and hips to perform the strict toes to bar.

 

 

Wednesday 1.15.20

WOD: “March Madness”

Extra Credit:
For a time:

400m Heavy SA DB OH Carry

*Pick a weight that is challenging to complete 50-75m unbroken and stay with that weight. You can switch as many times as possible (recommend switching early and often) but the goal and challenge is to never set the DB down. Go around both buildings twice for your 400m carry. Try to start with your weaker side and stay even on both sides as best as possible. Record your weight and time.

 

 

Thursday 1.16.20 

WOD: “Annie, Are You Okay?”

Rest Day / Active Recovery

 

 

Friday 1.17.20 

WOD: “You Say Jump”

Extra Credit: 

In a 15 minute window complete the following:

Arm Burnout:

14-13-12-…1

Empty Barbell Curls

Then 

14-13-12-…1

Banded Triceps Push Downs 

*This will be a 10 week strength cycle focused mainly on the upper extremities. This will be our second week. How this works: you will perform 14 reps of the curls, hold onto the bar in the extended position for 14 seconds, then perform 13 curls then 13 seconds rest. Continue this trend until you complete all the reps down to 1. Perform the same protocol as the curls for the push downs except during the rest, you will have your arms bent. Record any pertinent notes.

 

 

Saturday 1.18.20
WOD: “Sir Row-A-Lot”

Extra Credit:
Strict Press Strength Progression

3 sets x 3 reps + AMRAP set @ 100-110% of 5 Rep Max

*We took a break from the strict press last week so we are picking it back up again. This is the sixth week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 3+ minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.