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CrossFit Week of Workouts 3.4.19

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“Success is a decision, not a gift.” -Ben Bergeron

 

Monday 3.4.19

Strength/Skill Work:  6-5-4-3-6-5-4-3 Back Squats – Every 2:15 Minutes for 8 Sets (18 Minutes)

*After Each Set Perform 5-7 Single Arm Ring Rows (Alternate Sides)

 

“Mini Strict Cindy”

10 Min AMRAP:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

 

WOD Tips:
– Our biggest focus on the day is the Back Squat. Our strength portion will be a little longer than it typically is today, as we will be making our way through 2 Squat waves. We won’t have a lot of prep time beforehand, so ideally today we are using the first wave (6,5,4,3) as a building wave – then by the time we get to the second wave we are ready to go heavy. We should be trying to increase weight each set during the wave, so make smart jumps. Between each set we will be performing 5-7 single arm Ring Rows, alternating sides on each round, to prep the body for the strict pull-ups we have coming later in the workout.
– “Mini Strict Cindy” is a variation of the CrossFit Benchmark workout “Cindy”. This variation will be shorter (10 instead of 20 minutes) but we will be keeping the pull-ups strict, instead of allowing kipping. The Strict Pull-ups should be completed as an unbroken set, even if this means modifying the rep number to better fit your current abilities. We can also modify this movement to Negatives or Ring Rows today. You can think of the Push-ups the same way as the pull-ups. We want to keep these in 1-2 sets, so if you need to modify the reps to fit you, do so. The Air Squats should feel nice and easy after all of the heavy back squats. Try to find a pace on these and stay moving for all 15 reps. There will be no score today to further express our emphasis of moving well.

Tuesday 3.5.19

“Alphabet Soup 3.0”

Every 5 Minutes for 4 Rounds:

A.18 KB Swings F(44/26) P/S(53/35)

B.18 Box Jumps F(20/16) P/S(24/20)

C.18/15 Cal Bike Erg F(15/12 Cals)

D.18 Lunges

RD 1 – ABCD, RD 2 – DCBA, RD 3 – CADB, RD 4 – BDAC

*Sport – Increase 3 Reps for all movements

 

WOD Tips:
– “Alphabet Soup” is a variation of a workout we have completed multiple times, this being our 3.0 version. This workout is essentially 4 rounds for time, but the catch is that each round the movements will be performed in a different order.  By doing these exercises in a different order each time, it can bring additional awareness to how we are moving and breathing during certain exercises, and how some exercises affect others. This workout is designed to have a good amount of rest built in, and ideally you should be working for about 3-4 minutes and then resting for about 1-2 minutes before the next round. Push to keep the pace up during each of the different movements and rounds as your lowest time will be your score for the day.

 

Wednesday 3.6.19

Strength/Skill Work:  10 Min EMOM: 1 Clean and Split Jerk at 70% of your 1 Rep Max

 

“Deviled Eggs”

3 X 3 Min AMRAPs

400m Run

Max Devil’s Press in Remaining Time F(20/15) P(30/20) S(35/25)

*1 Min Rest Between AMRAPs

 

WOD Tips:
– Our strength today will be Clean and Split Jerk percentage work. 70% is our goal today, but we can go slightly below or above based off of feel. Once we get to a starting weight, minimize the amount you are switching or changing weight. 70% is a nice sweet spot for building technique and strength at the same time.  Because we are staying lighter today our focus is going to be on how technically sound the lift is, over how much you are actually lifting. We will be allowing you to decide how you want to clean the weight (squat or power), but we will all be sticking with the Split Jerk for the Shoulder to Overhead.
– “Deviled Eggs” is a quick 3 minute AMRAP today, that will be followed with a 1 minute rest. We will be “Buying-In” to each AMRAP with a 400 m run. We encourage everyone to try and stick with the entire distance today. Once you get back in, with any remaining time you will be accumulating Devil Press reps. Because this is a newer movement, we will spend some time find a weight that we plan to use, but we are looking to find a weight that allows us to keep a steady, but constant pace. Your score today will be Total Number of Reps.

 

Thursday 3.7.19  –  No 5 PM CrossFit Class Tonight – Yoga Class Tonight at 5 PM

“Weight of the World”

21 Min AMRAP:

.6 Mile Assault Bike

60 Seconds Sorenson Hold

60 Seconds Double Unders

60’ Bear Crawl S(30’ HS Walk)

30 Second Tuck-Hang S(L-Hang)

300m Ski Erg

 

WOD Tips:
– “Weight of the World” is a good Thursday flush workout, before tomorrow’s Open WOD. Nothing in this workout will tax the body too much, but will allow you to get a good sweat going. During this 21 minute AMRAP we are looking for you to cruise through about 3 rounds. There is no score today, so 3 is our goal but move off of feel. Because today is a flush day, we want you to take the opportunity to practice movements maybe you wouldn’t typically try in a normal, high intense WOD. The 60 seconds of Double Unders should be taken by all to practice trying to get your first, or string your first few together. Maybe today you practice getting upside down, or trying for a L-Sit hang instead of a Tuck hang!

 

Friday 3.8.19

“Open WOD 19.3” –  Will be announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Bar Fights Event (No 5 PM and 6 PM Classes)

 

Saturday 3.9.19

“Rush Hour”

4 Rounds For Time: (In teams of 2)

50/40 Cal Row F(40/30 Cals)

40 Alternating V-Ups

30 Bench Press F(95/55) P(125/70) S(155/85)

 

WOD Tips:
– “Rush Hour” is a 4 round Partner WOD that will need a lot of communication, and quick transitions. The Cal Row should stay at a pretty high intensity each round, so don’t allow one partner to stay on the rower at one time for too long (30-40 seconds max). The 40 Alternating V-Ups can be split however you wish, but through the rounds these will begin to add up also. The Bench Press is the meat of this workout. You and your partner do not have to use the same weight, but you will need a gameplan going in a to how you want to quickly switch the weights. Keep the sets smaller in the beginning to avoid burn out early in this workout, and make sure to spot each other as the reps add up.

BeachFit Week of Workouts 3.4.19

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Have you read the latest blog post from Coach Tony?

Monday 3.4.19

“Bread N Butta” (Compare part B to 11.9.18)

In 10:00 build to a heavy 5-7 rep DB Bench Press (20X1)

*After each set complete:

12/9 cal Bike Erg

-Rest as needed to explain partB-

AMRAP 10 (Ladder up 2,4,6,8,etc..)

Box Jumps

Ring Rows (20X0)

Wall Balls

 

Coaches Notes:

Today is a fun day to start the week with a little bit for everyone! Record your heaviest bench press as well as your total reps for part B.

 

Tuesday 3.5.19

“Mr. Clean”

5 sets:

2:00 on / 2:00 off

12/9 cal Ski Erg (Adv: 15/12)

With remaining time:

Max rep of D Ball Cleans

+

Core Wod

 

Coaches Notes:

Today we are continuing our work with the Dball clean (ideal weight: 60+/40+), this time it will be under heavy fatigue. Push the pace on the ski Erg! Score today is total D Ball Cleans completed.

 

Wednesday 3.6.19

“Black Jack”

Every 3:00 for 18:00 complete:

350/250 meter Bike Erg (Adv: 450/350)

6 Burpees to Target (Adv: 9 reps)

12 Sit ups (Adv: 18 reps)

 

 

Thursday 3.7.19

“Jock Jams”

EMOM 32

Min 1: 200 meter Run (Sc: 100 m)

Min 2: 40 sec. of Lateral step ups (Alt. Sides)

Min 3: 40 sec. of Row cals

Min 4: 40 sec. D Ball Carry (Alt. Sides)

 

Coaches Notes:

Today is a nice active recovery workout to prep for tomorrow 19.3, choose standards that will allow you to stay in a sustainable effort for the entire workout.

 

Friday 3.8.19

“BF Style 19.3”

 

Saturday 3.9.19

“99 Problems But A Box ‘Ain’t One” (Compare: 9.28.18, 11.24.18)

For Time

10 Rounds

100 meter Run

9 KBS

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 be start as the limiter will be your breathing by the end.

 

Sunday 3.10.19

“Reset Button” (Compare: 11.2.18)

For Time – Teams of 2

2 Rounds

800 meter Run (Alt. Every 200m)

1200/1000 meter Row (Alt. Every 200m)

2400/2100 meter Bike Erg (Alt. Every 400/300m)

Time cap: 25 min

 

Coaches Notes:

You will alternate work with a partner so you want to work hard on each set but don’t go all out sprint Mode! Find a good working pace you can sustain every interval.

Friday 3.1.19 Workout of the Day – 19.2

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Here we go again! 19.2 is… 

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as
many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as
many reps as possible of:
25 hanging knee-raises*
50 single-unders
15 squat cleans (weight #1)
25 hanging knee-raises*
50 single-unders
13 squat cleans (weight #2)
If completed before 8 minutes, add 4 minutes
to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
11 squat cleans (weight #3)
If completed before 12 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
9 squat cleans (weight #4)
If completed before 16 minutes, add 4
minutes to the clock and proceed to:
25 hanging knee-raises*
50 single-unders
7 squat cleans (weight #5)
Stop at 20 minutes.

SCALED LOADING AND VARIATIONS
Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Scaled Teenagers 14-15:
Boys squat clean 65-85-105-125-145 lb.
Girls squat clean 45-65-75-85-95 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb

———————-  

BeachFit Open 19.2 Workout

For Time (18 min cap) 
25-20-15-10-5 
Hanging Knee Raises
Med Ball Squat Cleans
*After each round perform 100 single unders

BeachFit Week of Workouts 2.25.19

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Monday 2.25.19
“Infantry Square”
On a 9:00 clock build to a heavy:
5 BF Curtis P
*After each set complete:
100 m Jog

EMOM 12
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.

Tuesday 2.26.19
“Hot Tamale”
5 sets:
AMRAP 4
5 D Ball Clean
10 Straight Leg Sit ups
30 Plate Jumps
-Rest 1:00-

Coaches Notes:
Today’s workout will be a fast paced day with an emphasis on intensity! Keep track of your reps in each round and start off each new set from where you left off in previous set. Our score today is total reps from all 5 sets.

Wednesday 2.27.19
“Finger Prick”
Every 2:00 for 10:00 complete:
10/7 cal Row (Adv: 12/9)
7 Burpees (Adv: 10 reps)
Rest 2:00
Every 2:00 for 10:00 complete:
10-12 Alt. DB Snatch
10-12 Ring Rows (Adv: 4-7 Strict Pull up)

Coaches Notes:
Today we are focusing on pushing and pulling strength and endurance with a little dB skill work. Track all of your notes for both workouts in Sugar wod.

Thursday 2.28.19
“Drain-o”
AMRAP 25 (All easy effort)
200 m Jog
12/9 cal Bike Erg
60 Jump Rope Singles
18 Step ups
12/9 cal Row
30 sec. of Side Plank / side

Coaches Notes:
Today is a complete flush day, there should be some sweating and lots of smiles today! Get ready to attack 19.2 tomorrow!

Friday 3.1.19
“BF Style 19.2”

***During the next 4 weeks all Saturday and Sunday workouts are subject to change based on Friday’s WOD!!***

Saturday 3.2.19
“Smashing Pumpkins” (Compare: 10.22.18)
Every 3:00 for 21:00 complete:
20/15 cal Bike Erg
15 Ball Slams
30 sec. of FLR on DBs (Adv: Rings)

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

Sunday 3.3.19
“Wind Tunnel” (Compare: 12.19.18)
AMRAP 7
14 MB Front Squats (Adv: 10 MB Clean)
4-7 Strict Knees to Chest (Adv: Strict Knees to Elbow)
-Rest 1:30-
B. AMRAP 7
30 sec. of Jump Rope Singles (Adv: DU)
14 Sit ups
-Rest 3:00-
C. For Time
800 meter Run (Adv: 1000 meters)

Coaches Notes:
Today is a really fun tester that will involve the group pushing each other to finish! This is definitely one we will see again so mark your total reps for each amrap. Also, put your 800 meter time in the benchmarks section.

CrossFit Week of Workouts 2.25.19

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“Talent without grit is just potential.  Talent with grit is unstoppable.” -Ben Bergeron

Monday 2.25.19

“Steady as She Goes”

5 Rounds For Time:  (22 Min Cap)

15/12 Cal Assault Bike F(12/9 Cals)

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

12/9 Strict Ring Dips F(Push Ups)

*1 Minute Rest Between Rounds

                                                         

Tuesday 2.26.19

Strength/Skill Work: 10 Min EMOM:

Min 1) 5 DBL KB Front Squats @ 21X1 Tempo

Min 2) 5 Australian Ring Rows @ 21X1 Tempo

“Pistol Pete”

10 Min AMRAP:

7 Strict Knees to Chest S(Strict K2E)

10 Alternating Pistols F(Lunges)

13 Box Jumps F(20/16) P/S(24/20)

 

Wednesday 2.27.19

Strength/Skill Work:  2 Snatch Singles Every 90 Seconds for 6 Rounds @ 70-80% of 1 Rep Max

“Off to the Races”

5 X 1 Min AMRAPs:

10 DB Snatch F(35/20) P/S(50/35)

8 X 25’ Shuttle Sprints

Max Burpees in Remaining Time

*1 Minute Rest Between AMRAPs

Thursday 2.28.19  –  No 5 PM CrossFit Class Tonight – New Yoga Class Tonight at 5 PM

“Rebuilding Year”

12 Min EMOM: (:45 On/:15 Off)

Min 1) Row for Cals

Min 2) Bike Erg for Cals

Min 3) Ski Erg for Cals

Min 4) SA Farmer’s Carry (Switch Halfway)

*Rest the 13th Minute and Repeat One More Time

*Mins 1-4 = 60% Effort / Mins 5-8 = 70% Effort / Mins 9-12 = 80% Effort

Friday 3.1.19

“Open WOD 19.2” –  Will be announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Bar Fights Event (No 5 PM and 6 PM Classes)

 

Saturday 3.2.19

“Bells and Whistles”

15 Min AMRAP: (In teams of 2)

60 D-Ball Weighted Step Ups F(30/20) P(40/30) S(50/40)

50 Renegade Rows F(35/20) P/S(50/35)

40 Hang Power Cleans F(115/75) P(135/95) S(155/110)

*One partner will be running a 200m Run at all times

Core WOD

5 Min AMRAP: (In teams of 2)

25 MB Russian Twists (2=1)

25 MB Sit Ups

*One person must hold a plank at all times

 

 

 

Saturday 2.23.19 Workout of the Day

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Great job today by all. We are really enjoying seeing everyone push themselves and really apply some intensity! We have made some changes to the workouts for tomorrow to ensure we aren’t overtraining certain areas of the body!

Here is what tomorrow will look like for each of our programs: 

CrossFit Workout of the Day 2.23.19
“Smoke Jumpers”
21 Min AMRAP: (In teams of 2)
800m Run Together
8 Rope Climbs F(3X RA Pull Ups)
80 DB Hang Snatch F(35/20) P/S(50/35)
600m Run Together
6 Rope Climbs
60 DB Hang Snatch
400m Run Together
4 Rope Climbs
40 DB Hang Snatch
200m Run Together
2 Rope Climbs
Max DB Hang Snatch in Remaining Time
WOD Tips:

– “Smoke Jumpers” is a longer Partner AMRAP that will require teamwork and communication when deciding how to split the higher rep numbers. All of the runs will begin together, but whatever partner makes it back into the door first can begin working on the reps. The Rope Climbs and DB Hang Snatch do add up to a lot of volume, so it will be key to break these reps up early and often with your partner to not burn out too quick. Pick a weight on the DB Hang Snatch that you could do 25+ reps unbroken when fresh. For the Rope Climbs you may choose to modify this movement with RA Pull-ups to count as your rope climb. The goal of the workout is to try and increase your pace on every round. If you happen to finish the last two rope climbs, you will end this workout with Max DB Hang Snatch in remaining time. Your score today will be total reps completed.

————— 

BeachFit Workout of the Day

Saturday 2.23.19
“Schrute Farms”

 AMRAP 25
100 meter SA DB/KB Farmer’s Carry (50m/side)
16 Mountain Climbers
8 Ring Rows (21X1) (Adv: 4-7 Strict PU)
16 Lunges (Adv: Jumping)
8 MB Rotational Throws / side
16 Russian KB Swings

Friday 2.21.19 Open Workout 19.1

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Our boys taking on 19.1 right after the workout release!

CrossFit Open Workout 19.1

Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row

Variations:
Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target

 

———

BeachFit Open Workout 19.1 
AMRAP 15

19/14 cal Bike Erg
10 Box Jumps 
19 Wall Balls

CrossFit Week of Workouts 2.18.19

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Don’t forget we will be having YOGA in place of the 5PM CrossFit Class starting this Thursday!

 

We will also have BOOKS AND BOWLS – Book Club Meeting this Thursday at 7PM in the North Gym.

“Success is the product of daily habits—not once-in-a-lifetime transformations.” ― James Clear, Atomic Habits

 

Monday 2.18.19

Strength/Skill Work:  2-4 Tempo Overhead Squats Every 2 Minutes for 6 Rounds @ 21X1 Tempo (From the Rack)

 

“Single Shot”

For Time: (11 Min Cap)

20-16-12-8

Calorie Row

SA DB Thrusters F(35/20) P(45/30) S(50/35)

Double Unders F(Double Taps) S(Double Reps)

WOD Tips:
– Our Strength today is focusing on becoming confident and sturdy during Overhead Squats. We have attached a Tempo onto the reps today to challenge you to not only control the weight down, but to control the barbell in the bottom of the squat. The overhead squats have a rep range today. If you are comfortable and may be able to add a decent amount of weight to the bar work towards a heavy 2 reps. If you are newer to the Overhead Squat or maybe lack all of the mobility needed, keep the bar lighter, and the reps higher to create more time under tension during the lift.
– Our metcon today will be short and sweet with an 11 minute time cap. As the reps decrease in the workout, your pace should increase. The rower will take the longest time today, but it should be at a quick pace – the set of 20 should be around a minute or less, and it should get faster from there. The Single Arm DB Thrusters can be broken up between both arms as you wish, but fight to stay as close to unbroken as possible. The Double Unders today will vary depending on your current abilities. If you are very efficient at Dubs, our sport option will double the reps. If you are still working at them, today’s workout has very manageable numbers to shoot for. You may also choose to use Double Taps if needed. A good goal to shoot for during this WOD is under 9 minutes.

                                                         

Tuesday 2.19.19

Strength/Skill Work: 12 Minutes to Practice the Complex of 1 Hang Power Clean (Below Knee) + 1 Hang Power Clean (Above Knee)

 

“Super G” – Compare to 7.27.18

3 X 3 Min AMRAPs

18/15 Cal Ski S(21/18)

12 Hang Power Cleans F(95/65) P(115/80) S(135/95)

Max Burpee Box Jumps in Remaining Time F(Burpee Step Ups) P/S(24/20)

*90 Secs Rest Between AMRAPs

WOD Tips:

-Today we will be focusing on the Hang Power clean, which we have in both the Strength and Metcon. During the strength we will be practicing a clean complex that will challenge us to navigate the knees, which is one of the most challenging things to do in Olympic Lifting. We are not adding a set tempo into the Strength today, but it should be practiced with precision and attention to detail each and every set. This is also a great time to practice moving your feet and quickly getting yourself underneath the bar in the receiving position.

– “Super G” is another interval workout with a 2:1 work/rest ratio. Your AMRAP will be starting on the Ski today, the goal being to finish the calories in 60-75 seconds or less.  You will definitely need to finish the ski in under 90 seconds so you can clear it out for the next heat and allow yourself enough time on the cleans and BBJ. If you are confident you can finish the 18/15 calories under 60 seconds, you can shoot for the sport option of 21/18 calories. When selecting a weight for the hang power cleans, the first 12 reps should be unbroken. You may need to break once during the 2nd or 3rd round, but make it your goal to hang on for the entirety of the reps. With any remaining time we will be performing burpee box jumps, our goal is to have close to a minute to work on accumulating reps on this movement. Pick a box height that allows you to stay moving, we don’t want to have hesitation on the box today.  Our fitness option is burpee step-ups today, so there is no reason to slow down once you get to these. 

 

Wednesday 2.20.19

Strength/Skill Work:  3-5 Strict Pull Ups Every 90 Seconds for 6 Rounds (9 Mins) F(Negatives/Banded) S(Weighted)

*After every set perform 30 Hollow Flutter Kicks

“Double Yolk”

2 Rounds For Time: (17 Min Cap)

25/20 Cal Assault Bike F(20/15 Cals)

25 GHD Hip Extensions

25 Lunges

25 Push Ups

25 Toes to Bar F(Toes to Rings)

WOD Tips:
– Our focus today in the strength portion is to get some upper body pulling work in, while keeping the volume low to ensure we are feeling good going into Friday. Dependent on where your current abilities are, we have different ranges of reps and variations of the pull-ups to perform today. If you are stronger at Pull-ups, we encourage you to stay lower in the reps and add some weight. If you are working on Strict Pull-ups, pick a rep number that you can hold for each round. We will also have the option of a Banded Strict Pull-up or Negatives if you are still working towards the pull-up. The strength will also have 30 Flutter kicks after each set of pull-ups to prep for the TTB to come later in the metcon.
– “Double Yolk” is a 2 round chipper style workout. This workout will allow you to find a steady pace from GO that you can sustain throughout the entire workout. The goal today is to finish each movement in 1:30 or less – with some movements like the Lunges and GHD Hip Extensions being quicker. Toes to Bar will be the most technical movement in the workout, so break this up early into attainable sets that allow you to get to through the reps quickly. Although there is a 17 minute time cap, we expect most people to finish this in 15 minutes or under!

Thursday 2.21.19  –  No 5 PM CrossFit Class Tonight – New Yoga Class Tonight at 5 PM

“Protect and Serve”

25 Min EMOM: (:40 On/:20 Off)

Min 1) 200m Run

Min 2) Ring Body Saws

Min 3) DB SA Overhead Carry/Handstand Walk

Min 4) SA Russian KB Swings

Min 5) Bike Erg

WOD Tips:
– Today’s WOD is a full body flush to make sure we are feeling fresh for tomorrow nights Bar Fight and Open WOD. The main focus of the day is quality movement, and feeling better when you finish the workout than when you came into class. There are no weights listed during today’s workouts to ensure you pick what feels best for you today. During the EMOM you will be working for :40 seconds, so choose movements or weights that will allow you to stay moving throughout. We are also giving the option for a Handstand Walk.  Have fun with this if this is something you want to work on.  This will give you some time to practice being upside down just incase they throw it back into the Open again this year. There will be no score today, so slow the pace down and flush the body out!

Friday 2.22.19

“Open WOD 19.1” –  Will be announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Bar Fights Event (No 5 PM and 6 PM Classes)

 

Saturday 2.23.19

“Smoke Jumpers”

22 Min AMRAP: (In teams of 2)

800m Run Together

8 Rope Climbs F(3X RA Pull Ups)

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

600m Run Together

6 Rope Climbs

60 Wall Balls

400m Run Together

4 Rope Climbs

40 Wall Balls

200m Run Together

2 Rope Climbs

Max Wall Balls in Remaining Time

WOD Tips:
– “Smoke Jumpers” is a longer Partner AMRAP that will require teamwork and communication when deciding how to split the higher rep numbers. All of the runs will begin together, but whatever partner makes it back into the door first can begin working on the reps. The Rope Climbs and Wall-Balls do add up to a lot of volume, so it will be key to break these reps up early and often with your partner to not burn out too quick. Pick a weight on the Wall-Ball that you could do 25+ reps unbroken when fresh. For the Rope Climbs you may choose to modify this movement with RA Pull-ups to count as your rope climb. The goal of the workout is to try and increase your pace on every round. If you happen to finish the last two rope climbs, you will end this workout with Max Wall-Balls in remaining time. Your score today will be total reps completed.

 

 

BeachFit Week of Workouts 2.18.19

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Don’t forget we will be having YOGA in place of the 5PM CrossFit Class starting this Thursday!

Monday 2.18.19

“Salsa” (Compare: 11.20.18)

1:00 on / 1:00 off 

8 Rounds 

10 Alternating Reverse Lunges (Adv: Weighted)

With remaining time:

Max reps of Burpees 

*Record the heaviest DBs used and total burpees. 

+

Core Wod 

Coaches Notes:

Today your objective is to build to your heaviest 10 step reverse Lunge, while at same time working to perform as many burpees as possible throughout the 8 rounds. Track both heaviest DBs and total burpees in Sugar Wod.

Tuesday 2.19.19

“Perfect Score”

AMRAP 10 

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

10 RKBS

30’ Sled Push 

-Rest 2:00-

AMRAP 10

10/7 cal Bike Erg (Adv:12/9)

10 Ball Slam 

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

Coaches Notes:

Today we want to see how much we can push and still maintain through the 2nd workout. Push the pace on the machines and try to stay unbroken on all other movements as long as possible! Score today is rounds + reps for each amrap individually, so you should have two scores. 

Wednesday 2.20.19

“Full Send”

In 10:00 build to your heaviest 8 rep Alternating Seated DB Strict press 

*After each set complete: 

100 meter jog

For Time 

3 Rounds 

21 Butterfly Sit ups 

15 Wall Balls 

9/6 cal Ski Erg 

Time cap: 9 min 

Coaches Notes:

Your goal today is to build to your heaviest weight in part A, and then give it the full send in part B. Today is your last tough effort before or first open workout! Score today is weight for part A and time for part B.

Thursday 2.21.19

“Sustain Train”

EMOM 32

Min 1: 200 meter Run (Sc: 100 m)

Min 2: 45 sec. of 30’ Bearcrawl + 5 Plate Ground to OH

Min 3: 45 sec. of Jump Rope Singles 

Min 4: 45 sec. of Plank / Wall Sit (Alt.)

Coaches Notes:

Today is meant to be an easier, flush day so find a pace that is very sustainable; this will require some effort to slow down at station 2 where you will naturally want to go faster than we want you to for today! Choose a run that you can complete in 50 seconds or less.

Friday 2.22.19

“BF Style 19.1”

To Be Announced Thursday Night!!!

Saturday 2.23.19

“Schrute Farms”

AMRAP 25 

100 meter SA Farmer’s Carry (50m/side)

16 Mountain Climbers

8 Ring Rows (21X1) (Adv: 4-7 Strict PU)

16 Lunges (Adv: Jumping)

8 MB Rotational Throws / side 

8 Box Jumps (Adv: Add height)

Coaches Notes:

Today is meant to move and sweat in every possible way, we want to shake off our open workout effort and get ready to go back to work tomorrow. Have fun with it! No score today just keep notes!

Sunday 2.24.19

“BF Team Brock”

AMRAP 20

100 cal Row 

100 cal Ski

100 cal AB 

*E2MOM each team must complete:

7 Synchronized Burpees 

Coaches Notes:

 Today is going to be a really fun team workout, but no doubt will burn as well! Keep an eye on the clock and always be ready to attack burpees when the buzzer goes off so you don’t lose too much time! Record your partners name and total cals completed.

 

CrossFit Week of Workouts 2.11.19

By: 0

Who doesn’t love a burpee finish? @saturdaymedia

 

“It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily basis.” ― James Clear, Atomic Habits

Monday 2.11.19

Strength/Skill Work: 10 Min EMOM – 3-4 Deadlifts at 65-75% of 1 RM with a 20X1 Tempo

“Screwball”

12 Min EMOM: (:45 On/:15 Off)

Min 1) D-Ball Over the Shoulder F(60/50) P(80/60) S(100/80)

Min 2) Side Plank Rotations (Right)

Min 3) Ski Erg for Cals

Min 4) Side Plank Rotations (Left)

WOD Tips:
– Today we will be focusing on hinging movements with the deadlift in the strength being the primary focus for the day.  The goal for the strength si to accumulate 30-40 reps of a solid weight, and we are staying between 65-75%.  This should be heavy, but still a weight that you can fully control the tempo without any issues.  Keep in mind that the EMOM will move pretty quickly and you won’t have a ton of time between sets.  Try to stay at the same weight for most of the EMOM with maybe 2-3 weight adjustments throughout. 
– “Screwball” will move quickly as you are only working at one station for :45 seconds before getting a :15 second rest and transition. Our goal on each station is to stay moving the entire working time on each movement. The D-Ball should be a challenging weight, but something that you can move for :45 seconds without long breaks in between reps. The side plank rotations do not have a tempo today, but they are not being scored today, so take these nice and slow as if there were a tempo. The Ski will be a movement that you can get your heart rate and get a sweat on. The only two movements we are scoring today are the Calories on the Ski and the D-Ball over the Shoulder, so try to push the intensity on these. 

                                                         

Tuesday 2.12.19

“Inflated Ego”

Every 4 Minutes for 4 Rounds:

400m Run

8 DB Bench Press @ 20X1 Tempo

8 Ring Rows @ 20X1 Tempo

Core WOD

WOD Tips:
– “Inflated Ego” is a Push/Pull workout that will juice those beach muscles up! This is a 4 round workout with a new round beginning every 4 minutes. So, the quicker you finish the work, the more rest you will have after your round. Ideally, we are finish each round in around 3 minutes to give us close to 1 minute of rest before you go out for your next round.  Try to hit the runs at a hard but consistent pace.  If you are going over 2 minutes per run, we will cut the distance down to a 300 m run.  Prioritize the tempo on the bench press and ring rows today and aim for quality sets.  You can build on the bench press weight each round if it feels good, and the ring rows can be broken up into 2 sets if needed to maintain the tempo. 

 

Wednesday 2.13.19

Strength/Skill Work:  6, 5, 4, 3, 2, 2 Front Squats @ 20X1 Tempo – Every 2 Minutes for 12 Minutes (Build Each Set)

 

“40 Ounce”

3 Rounds For Time:  (11 Min Cap)

40 Double Unders F(Double Taps)

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

40 Double Unders

12 Front Rack Lunges

WOD Tips:
– The biggest focus today is the front loaded squat. We will be using this in a couple different variations starting in the strength with some heavier front squats. The goal for the strength is to increase weight each set. Today we do have a Tempo that will require you to control the reps on the way down, and to focus on aggressively coming out of the bottom.
– “40 Ounce” will continue with the front loaded squat in both the Thruster and the Front Rack Lunge. Both of the barbell movements should be unbroken throughout the entire workout. Between each of the movements you will be completing Double Unders. If you have double unders but 40 is an aggressive number for you – cut the number down first, or modify to Double Taps as you need.  Each set of dubs should take about 45 seconds or less.  This will be one of our last Open styled WODs before the Open starts next week! Attack this workout with intensity, and have a goal to finish between 7-9 minutes.   

Thursday 2.14.19

“Tour De Jupiter”  

For Time:  (20 Min Cap)

1000-800-600-400-200m Bike Erg

20-16-12-8-4 Med Ball Rotational Throws

10-8-6-4-2 Turkish Get Ups

WOD Tips:
– Today is a form and technique focused day, you should leave today’s class feeling better than you came in. There will be no score on today’s workout except for the weight you use on the Turkish Get Ups, so slow the pace down and focus on movement quality. Through the rounds the reps will decrease, so each round will speed up just slightly. On the Med Ball Rotational Throws and Turkish Get Ups split the reps in half to stay even on both sides. There are no listed weights to use today, so pick whatever weight you can move to the best of its standard.  For the TGU, there should be no bend in the support arm during any point in the movement.  On the MB rotational throws, try to increase the intensity of your throws as the reps decrease.  The Bike will allow you to get a little sweaty, feel free to push the pace here if you wish!

Friday 2.15.19

“CFPB Open Test” – Compare to 1.4.19 and 2.16.18

20 Min AMRAP:
50 Wallballs F(14/10) P/S(20/14)
50 Box Jumps F(20/16) P/S(24/20)
40 Cal Row
40 Burpees
30 Toes-to-Bar F(Knees to Chest)
30 Chest-to-Bar Pull Ups F(Pull Ups/Ring Rows)
20 Power Cleans F(95/65) P/S(135/95)
20 Shoulder to Overhead
AMRAP Bar Muscle Ups in Remaining Time F(Burpee Pull Ups)

*Fitness(10 less reps for each movement)

WOD Tips:

– What a better way to end the Open prep than with the retest of the “CFPB Open Test” which we last tested only about 6 weeks ago . Knowing this is a 20 minute workout, you definitely need to break up your sets and pace well from the beginning. A good goal for most athletes is to get to, or possibly finish, the shoulder to overhead movement.  Choose a weight on the barbell that you can do 10+ reps unbroken with when fresh.  A big sticking point for a lot of athletes is the toes to bar and chest to bar, because they are back-to-back.  Break up your sets early on these and be ready to scale if needed.

 

Saturday 2.16.19

“It Takes Two”

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

200m Run

12 KB Swings F(44/26) P(53/35) S(62/44)

1 Set of Ring Dips

*Partner 2 starts their round when Partner 1 finishes their swings

WOD Tips:
– It Takes Two to make this workout go right! We will be ending this week with a Partner WOD that will have a similar feel to the workout “Helen”. One partner will begin the round with a 200 m run, before coming back into their KB. The KB should be a weight that you can go unbroken for the entire AMRAP. As soon as Partner 1 finishes their swings Partner 2 will begin their run to start the round. Partner 1 will finish their round with 1 set of unbroken Ring Dips. For some athletes this may mean 3-5 reps per round, for others it may mean 8-10+ per round. This workout will be very close to a 1:1 work/rest ratio so make sure you are pushing the pace each round you are working. There will be two scores today, the teams Rounds & Reps – and your total number of Ring Dips. Ring dips can be strict or kipping today or a mixture of both.