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CrossFit Week of WODS 1.13.20

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Monday 1.13.20

Strength/Skill Work: 12 minutes to perform 4-5 sets of a 1+1 Squat Clean @ 85-95%
*After each set perform :30 Hollow Flutter Kicks (optional)

“Pumpkin Spice Latte”
7 min AMRAP: (Partner WOD)
6 Deadlifts F(95/65) P(115/75) S(135/95)

5 Hang Power Cleans
4 Front Squats
*Alternate Full Rounds

WOD Tips:
– This will be our final heavy day of our Squat Clean progression before our retest. Next week we will have a deload week, and then the following week we will shoot for a new 1 rep max. We will be working in the same percentages as last week, but going for a squat clean double, performed as two singles. Take :10-15 seconds between reps and treat each one as its own. Between your sets you may choose to complete :30 seconds of Hollow Flutter Kicks, but this will be completely optional.
– “Pumpkin Spice Latte” will be a partner variation of the CrossFit Benchmark WOD “D.T.”. Because you will get a 1:1 work/rest ratio, pick a weight that you can go unbroken on each movement throughout the entire workout. We expect most rounds to take :20-40 seconds to complete, so expect to get quite a few rounds!



Tuesday 1.14.20

“Facing the Minimum”

10 min EMOM:

Min 1: Cal Ski

Min 2: Step-ups
Min 3: Bar Facing Burpees

Min 4: Cal Row

Min 5: Cal Bike

Immediately into…

10 min AMRAP:
Cal Ski

Bar Facing Burpees

Cal Row

Cal Bike

WOD Tips:
– “Facing the Minimum” will be our next EMOM to AMRAP challenge. Because of the overall number of movements, the variance should help allow you to push and sustain bigger numbers throughout. Just like the past weeks, whatever numbers you set in the EMOM you will carry into the AMRAP. The Step-ups should give you one station to catch your breath on. The Bar Facing Burpees have been plugged in every week so far, so you should be familiar with the number of reps you can hit on this movement. Our score today will be the total reps of the ENTIRE workout EMOM to AMRAP.



Wednesday 1.15.20

Strength/Skill Work: 15 minutes to build to a heavy 6-8 rep DB Bench Press
*After each set perform 10 Banded Seated Rows

“March Madness”
12 min AMRAP: (For Quality)

12 SA DB Clean and Strict Press
 (6/side) S(KB)
3-6 Strict Pull-ups S(Weighted)

:30 second Wall-Sit
 (Adv. WS March)

WOD Tips:
– Our focus today is pressing which we will have in both the strength and metcon. During the strength we are focusing on a horizontal press, and building in the DB Bench Press. Ideally, each set we are increasing in weight if technique allows. If you max out early, feel free to complete a few more sets at your last successful weight. Between each round we will perform 10 Banded Seated Rows to prepare for the Pull-ups in the WOD.
– Like the past few Wednesdays, our main focus has been to move for quality. This 12 minute AMRAP will carry the pressing from the strength, but this time with a DB Hang Clean and Strict Press. You may choose to increase weight each round, or if you want to start with a challenging weight, you can. The Pull-ups should be completed in 1-2 quality sets, and you may choose to add weight if it feels good! The last movement of the day is a :30 second Wall-Sit. If you want to make this movement more challenging, try marching in place! Again, we will not be scoring Rounds and Reps, and only recording the weight for the DB Clean and Strict Press.



Thursday 1.16.20

Annie, Are You Okay?”

For Time: (20 minute cap)

Double Unders F(Plate Hops) S(2x Dubs)


*Run 400m between each round

WOD Tips:
– “Annie, Are You Okay?” is a play on CrossFit Benchmark WOD “Annie”. This variation is identical to normal “Annie” with the additions of a 400m run between each of the rounds. The Sit-ups will be time consuming in the beginning, but speed up significantly as the reps start to drop. Try to not allow this to become a Double Under workout. If you are nervous about some of the rep numbers, lower them down, or modify to Plate Hops to stay moving. If you love Double Unders and you can do these numbers unbroken, try the sport option today of 2x the Double Under reps. Unlike the normal benchmark, this version will get harder as you go, due to the Runs coming more frequently. Try to hold a consistent pace throughout!



Friday 1.17.20

You Say Jump”

24 min EMOM:

Min 1: 1 Power Snatch + 3 Overhead Squats (AHAP)

Min 2: :30-45 sec. Ring FLR Hold

Min 3: 4-8 Seated Box Jumps

Min 4: Rest

WOD Tips:
– We will be continuing with the Strength Formatted EMOM, this time with a slight twist. We will continue to have squats involved, but today you will also get to Snatch the weight before starting the Overhead Squats. The goal is to slightly increase weight each round, as long as technique allows. Our gymnastic movement is a :30-45 second RIng FLR hold. Challenge yourself to stay in a hollow body position on your toes, while slightly turning the rings out away from you. Minute 3 will be a Seated Box Jump with a range in reps. If you plan on going on the higher end today, stay with the lower rep numbers. You must be able to land above parallel to continue adding height to the box. Minute 4 will be a rest period to allow you to switch weights off, and recover before the next round.



Saturday 1.18.20
Strength/Skill Work: Every 2 minutes for 10 minutes perform 3-5 Banded Deadlifts (20×1)

*Work up to weight you plan to use in the workout, or just above

“Sir Row-A-Lot”
18 min AMRAP: (Partner WOD)

60 Wall-Balls F(14/10) P/S(20/14)
40/30 Cal Row
20 Deadlifts F(155/105) P(185/125) S(225/155) (20×1)

WOD Tips:
– “Sir Row-A-Lot” will be a fun partner WOD to end the week strong. We will be taking a few minutes to build up to or just above our working weight for the WOD with a few sets of a Banded Deadlift. The band will add difficulty to the lift the further you get away from the floor, which is usually where the deadlift gets easier. Both deadlifts in the strength and metcon today will have a slight tempo attached to them. This should be a weight that you could complete 15+ reps with unbroken, but splitting in sets of 5 would be smart. For the Cal Row try to keep the intensity high while you are working knowing that you will get a rest period while your teammate is going. The Wall-Balls will add up quickly, so be smart in the amount of reps you go for in any given set. A good goal will be 3-4 rounds.

CrossFit Week of WODS 1.6.20

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Monday 1.6.20

Strength/Skill Work: Every 2:30 minutes for 6 sets complete 1 Squat Clean + 1 Front Squats @ 85-95%
*After each set perform 4/arm Single Arm Ring Rows (20×1)

“Strict Helen”
3 Rounds For Time: (15 min cap)

400m Run

21 Kettlebell Swings F(44/26) P/S(53/35)

9/6 Strict Pull-ups

WOD Tips:
– If you were here last week this will be a very familiar format. This week we are subtracting 1 Front Squat and adding 5-10% onto last weeks weight. We are also adding in a Single Arm Ring Row between your Squat Clean sets to help prep for the Pull-ups that are coming later in the WOD. We are closing in on the final few weeks of our progression.
– “Strict Helen” is a variation of the CrossFit benchmark WOD “Helen”. Looking back on SugarWOD at your “Helen” score could give you a good idea of the time you can expect, although for some the Strict Pull-ups will be slower. Pick a weight on the Kettlebell Swings that you think you can do at least 2 rounds unbroken, ideally staying unbroken throughout the WOD. The Pull-ups should be completed in 2 sets in the beginning, and no more than 3 sets as you fatigue. A good goal for this WOD is sub 11 minutes.



Tuesday 1.7.20

“Killer Bees”
9 min EMOM (:45 on/:15 off):

Min 1: Bike Erg

Min 2: Bar Facing Burpees

Min 3: Butterfly Sit-ups

Immediately into…

9 minute AMRAP:

Bike Erg
Bar Facing Burpees

Butterfly Sit-ups

WOD Tips:
– This will be Week 2 of the EMOM to AMRAP format, adding a minute to both workouts. Today we have left all rep numbers completely blank. Your goal will be to work for the entire :45 seconds during the EMOM to create your rep numbers. Avoid starting with low reps in the EMOM and adding reps in the AMRAP. With the simplicity of the movements this week you have the chance to push the pace from the beginning. The goal of the AMRAP would be to get 3 full rounds and a bit extra if you picked appropriate numbers for yourself.



Wednesday 1.8.20
Strength/Skill Work: 15 minutes to build to a heavy set of 5 Barbell Strict Press

*Between each set perform 5 DB Bent Over Rows/arm

“The Alternate Dimension”
12 min AMRAP (For Quality):
12 Lateral Box Step-ups (30×1) (6/leg)

120 ft. Single Arm DB Farmers Carry/Arm

6-9 Strict Handstand Push-ups F(:20-30 sec. Handstand Hold/FLR Hold)

WOD Tips:
– Our big focus today is Overhead Pressing which we have in both the strength and metcon. During the strength we will be building up to a heavy 5 rep max. This movement can get heavy quickly, so we would recommend trying to make 5 jumps, and starting a set every 3:00 minutes. After each round of your Strict Press you will have 5 DB Bent Over Rows per arm. You may choose to stay at the same weight or increase each round.
– Similar to last Wednesday, today will also be completed for quality. The lateral step-ups will have a very slow tempo attached to each eccentric portion of the rep. This will give the movement a “pistol” feeling, but also allow you to work on balance and stability with one leg. The farmers carry will be a 120 ft. carry per arm, and can be as heavy as you would like as long as you can stay upright. The Overhead station can be customized to fit you today. If you have Strict Handstand Push-ups with 1 abmat or less, shoot for these today. You may also choose between Negatives, a Handstand Hold, or an FLR hold. The goal of today is to feel better after the WOD than before.



Thursday 1.9.19

House of Pain”

Every 5 minutes for 25 minutes:
500/400m Row S(600/500m)
15/12 Cal Ski Erg
50 Double Unders F(Plate Hops)

WOD Tips:
– “House of Pain” is our challenging interval WOD of the week. Our scoring will be the difference between your Fastest and Slowest rounds out of the 5. Although the goal is consistency, to get the most out of this workout, try to not look at the clock, and push each round as its own individual workout. Gaming the workout to get an identical score is not as challenging as pushing hard each round. A new round will begin every 5 minutes so the quicker you finish the more rest you will build for yourself.



Friday 1.10.20

Baby Got Back”

24 min EMOM:

Min 1: 3-4/side Back Rack Lunges

Min 2: 1-2 sets of Strict Ring Dips S(Weighted)

Min 3: 6-8/side Medball Rotational Throws (20×1)

Min 4: Rest

WOD Tips:
– After last weeks bilateral squats, we are coming back to the unilateral squat focus with heavy Back Rack Lunges. The goal is to complete 3-4 reps per side, building in weight as you wish each round. Minute 2 will be 1-2 sets of Strict Ring Dips. These are for quality, not quantity, so focus challenge yourself, but leave reps in the tank each round. If you can complete 5+ unbroken Strict Dips, you may choose to add a little weight. The medball rotational throws will have a tempo attached to them to slow the movement down, and hopefully let you feel your core each rep. You will always be resting before the Back Rack Lunges each round.



Saturday 1.11.20
“The Rolling Stones”
4 Rounds For Time:  (Partner WOD) (20 min cap)

20 D-Ball Cleans F(60/40) P(80/50) S(100/80)

30 Box Jump Overs (24/20”)

4 Rope Climbs F(RA Pull-ups) S(6 Rope Climbs)
S(5 Rounds)

WOD Tips:
– “The Rolling Stones” will be our fun Partner WOD to end the Week. Throughout the entire WOD you may choose to break up the reps as you wish, one partner working, and one partner resting. The D-Ball cleans should be a weight that is heavy enough you alternate reps with your partner. The box overs can be box facing, or if you are able to, you can jump laterally. If we are not able to do the rope climbs yet, today we will modify them with Rope Assisted Pull-ups. This workout will come with a 20 minute time cap. If you and your partner finish 4 rounds in under 15 minutes, add the 5th round onto your workout!

Extra Credit 1.6.20

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Monday 1.6.20

WOD: “Strict Helen”

Extra Credit:
Back Squat Strength Progression

Find a new 5 Rep Max Back Squat

*Eighth week of our Back Squat Strength Cycle. It’s finally here. Find a new max 5 rep back squat. Rest as needed between sets. Be smart on how you warm up and build up to your new weights. When the weight is light, perform only 2-3 reps but with slower tempo to warm up properly. When it starts to get heavy and towards your old 5 rep max, then start hitting the 5 reps. Also, don’t make too big of jumps in weight. Be smart about your weight jumps. Record weights and any pertinent notes.



Tuesday 1.7.20

WOD: “Killer Bees”

Extra Credit:
10 Min AMRAP

5 Dragonflags F(Dragon Thrusters or Half Dragonflags)

10 Oblique Sit-Ups / Side

:15 Superman Hold

*This should be a fun core finisher to our WOD today. The goal of this WOD is to try to complete at least one solid dragonflag and work on core strength and stability. A Dragonflag will be completed when both the hips and the feet are off the ground on the way up and down. Work on the quality of each repetition of each movement.



Wednesday 1.8.20
WOD: “The Alternate Dimension”

Extra Credit:
3 Rounds For Time:

400m Run

15 OHS F(75/55) P/S(95/65)

*Shorter, sprint version of our normal Nancy WOD. Try to pick a weight where you are able to go unbroken for all 3 rounds (it will be challenging but try to push yourself).



Thursday 1.9.19

WOD: “House of Pain”

Rest Day / Active Recovery


Friday 1.10.20

WOD: “Baby Got Back”

Extra Credit:
Rogue Echo Bike:

Every 2 Minutes For 10 Rounds:

:10 Sprint

1:50 Rest

*The goal is to maintain the same power output that you started with at the beginning. Record the highest and lowest power outputs. A suggested warm up will be something like this: 3 minutes @ 50-55rpm, then 1 min @ 55-60rpm, then 1 minute @ 60-65 rpm, then 1 minute @ 50-55rpm.



Saturday 1.11.20
WOD: “The Rolling Stones”

Extra Credit:
10min AMRAP:

10 DB Biceps Curls / Side (20X1)

10 DB Strict Presses (20X1)

10 DB Triceps Kick Backs (20X1)

*This will be a 10 week strength cycle focused mainly on the upper extremities. This will be our first week. Pick a weight that allows you to move through everything without switching dumbbells (pick one weight for all three movements). Record your weight, rounds, reps, and any pertinent notes.

BeachFit Week of WODS 1.6.20

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Monday 1.6.20

“Sunny Side Up”


20/15 cal Row 

20 Sit ups (Adv: 30 reps)

10-15 Hammer Curls 

-Rest 2:00-



40 Plate Jumps 

16 Strict Knees to Chest (Adv: 9-12 Knees to Elbow)

8 Half Kneeling MB Rotational Throws / Side 

Coaches Notes:

We are starting the week off with some good fundamentals within an aerobic format. Your core is also going to be challenged today! Your score is rounds + reps for both workouts. 



Tuesday 1.7.20

“Ice Monster” (Compare: 9.20.19)


Min 1: 45 sec. of Ski Erg 

Min 2: 45 sec. of D Ball Cleans (Adv: 80+/50+)

Min 3: 45 sec. of Forward/Backward Low Bear Crawl 

Coaches Notes:

Today is a tough workout with a nice mix of cardio, strength work, and body weight basics. Your score for today is total combined Ski Erg cals and Dball Cleans over 6 rounds. The Bear Crawl station has no score and is a movement quality focus. 



Wednesday 1.8.20

“Turkish Delight”


8 Side Plank Up Downs / Side 

8 Stagger Stance SL Deadlift / leg 

8 Turkish Sit Ups / Side 

40 m Backward sled Drag 

8 Box Jumps (Build in height)

Coaches Notes:

We are adding in a few wrinkles and new challenges for today’s performance care workout. There is no score for today we want you to focus on trying new things! 



Thursday 1.9.20

“Highways and Byways”

For Time 

1000/800 meter Bike Erg 

1000 meter Run (Adv: 1200 m)

1000/800 meter Bike Erg 

600 meter Run (Adv: 800 m)

1000/800 meter Bike Erg 

300 meter Run (Adv: 400 m)

Time cap: 22 min 

Coaches Notes:

Today is going to be a great endurance test for us to re visit in the near future. Don’t go out too fast in the first set but still give this one your best effort! Try to push the bike you can hold a faster pace than you think! Your score is total time. 


Friday 1.10.20

“Little Chief”

In 10:00 build to your heaviest:

8 Bulgarian Split Squat / leg 

*After each set:

8 Alternating Plank Shoulder Taps 


3 sets (Compare: 3.19.19)


6 Push ups


12 Air Squats 

-Rest 1:00 between sets-

Coaches Notes:

Today we are going to focus on unilateral leg strength to begin the day. We will finish off with a burner! Part A record your heaviest weight for each leg. Part B record total reps between all 3 sets.



Saturday 1.11.20

“Atlas Shrugged”

5 Rounds 

1:00 on / :20 off

  1. Row Cals 
  2. Plate Ground to Overhead (3 sec. hold  overhead every rep)
  3. Ski Erg Cals 
  4. Jump Rope 

Coaches Notes:

Today is going to be a long sweaty conditioning piece. We added an interesting challenge to an old movement to work on some overhead stability. There is no score for today. 



Sunday 1.12.20

“The Hurt Locker”


300 meter Run 

120 foot SA Farmer’s Carry / Arm (Adv: 62+/44+)

60 foot Bear Crawl 

30 Sit Ups 

300 meter Assault Bike 

Coaches Notes:

Today is half way benchmark for our BF Spartan Prep and what better way to do that than with an Obstacle Course style workout. Your score for today is rounds + reps. 

BeachFit Week of WODS 12.30.19

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Monday 12.30.19

“Split Ends”

In 10:00 build to your heaviest: 

10 Bulgarian Split Squat / leg 

*After every set:

30 seconds of Banded Deadbugs 


For Time 

Buy In: 1200/900 meter Bike Erg (Adv: 1500/1200 m)

3 Rounds  

25 Sit Ups 

15 DB Front Squat (Adv: 60+/40+)

Time cap: 10 min 

Coaches Notes:

Today starts a new cycle we will build for a while for the Split Squat. Make sure to record your weights for this because we will be using that number for many weeks! Part B should be a fast and fun finish to the day! Your score is heaviest weight used in part A and total time for part B. 



Tuesday 12.31.19

“BROwing!” (Compare: 1.18.18,1.10.19)

EMOM 24 

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 

Coaches Notes:

This is a BF Classic! it’s an oldie but definitely a good one! Your score today is total poundage used on press and row combined. List in the notes a breakdown of this by movement!



Wednesday 1.1.20

“Don’t Drop The Ball”

For Time 

20 Rounds – In teams of 2(Alt. full rounds)

8 Australian Ring Rows (Adv: 2-4 Strict Chin Ups)

6 Bar Facing Burpees 

100 meter Run 

*One partner must be holding a D Ball on shoulder at all times. 

Time cap: 27 min 

Coaches Notes:

Today we are bringing in the New Year with a real grinder! You and your teammate will alternate full rounds until you complete 20 rounds (10/person). Your score is total time.



Thursday 1.2.20

“Fresh Start”


10 Alt. Land mine Rotations

30-40 sec. of High Plank (Adv: FLR on Rings) 

10 Plate Wide Stance Good Mornings 

10 Lateral Step Ups / leg 

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

Coaches Notes:

Today we are focusing on performance care movements and fundamental strength. Keep intensity low today and focus on quality over quantity. There is no score today. 



Friday 1.3.20



30 Air Squats (Adv: 40 reps)

20/15 Ski Erg 

10 D Ball Cleans (Adv: 90+/60+)

Coaches Notes:

Today is going to be a great challenge for all athletes. Many people can handle the advanced reps for air squats if they make the decision. We want the Dball to be a test for you today so work to get as close to the advanced number as you feel you can. Your score for today is rounds + reps. 



Saturday 1.4.20

“Chinese Fire Drill”

AMRAP 21 – In teams of 2

30 SA DB Hang Clean and Press / arm (Plank)

40 Box Jump Overs (100 meter Run)

50 Ring Rows (Wall Sit)

60 Ball Slams (Bar Hang)

Coaches Notes:

Today is going to be a lot of work for both partners! You will never at any time be “resting”. Communication is key! Your score today is rounds + reps.



Sunday 1.5.20

“The Hold Up”


Min 1: 200 meter Run 

Min 2: 40 sec. of Bike Erg 

Min 3: 40 sec. of Kneeling OH Plate Hold 

Min 4: 40 sec. of Row 

Min 5: 40 sec. of Farmer’s Hold 

Min 6: 40 sec. of Ski Erg 

Coaches Notes:

Our BF Spartan Prep continues this week as we are starting to increase our working time. Today we will keep the intensity down and look to maintain a steady working pace for the Long haul. There is no score today.

Extra Credit 12.30.19

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Monday 12.30.19

WOD: “Fran-In-Law”

Extra Credit:
Back Squat Strength Progression

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

*Seventh week of our Back Squat Strength Cycle. This will be our deload week before we find our new heavy 5 rep back squat next week. Even with this light weight, really focus on your breathing, bracing, and form throughout. Rest as needed between sets and repeat until all sets are completed. Record weights and any pertinent notes.



Tuesday 12.31.19 – Holiday Hours

WOD: “Olaf’s Adventure”

Extra Credit:
4 Rounds:

500m Row

*Rest 2 minutes between rounds. Try to stay consistent in your power and times throughout the rounds. Retest from 10/14/19. Try to best your times each round.



Wednesday 1.1.20  – Holiday Hours
WOD: “Fresh Start”

Extra Credit:
Strict Muscle Up Practice:

10 min EMOM

1-4 Strict Muscle Ups F(1-4 False Grip C2R Pull-ups + 1-4 Strict Ring Dips)

*Pick a rep scheme where you can complete the same number of reps throughout the EMOM. If you are unable to do strict muscle ups, then perform the fitness option. If Strict Ring Dips are still difficult, then perform :15-:20 seconds of ring support holds or box support holds.



Thursday 1.2.20

WOD: “Talladega Superspeedway” (Repeat from 7.30.19)

Rest Day / Active Recovery



Friday 1.3.20

WOD: “Back to Back Jacks”

Extra Credit:

4 Rounds For Quality:

15 GHD Back Extensions

:30 Heavy D-Ball Front Rack Hold

*Take your time on this and try to work on the quality of each movement and each rep. Record your weight and any pertinent notes.



Saturday 1.4.20
WOD: “Bifocal”

Extra Credit:
Strict Press Strength Progression

4 sets x 4-6 reps @ 90-100% of 5 Rep Max

*Fifth 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.

CrossFit Week of WODS 12.30.19

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Monday 12.30.19

Strength/Skill Work: Every 2:15 minutes for 6 sets complete 1 Squat Clean + 2 Front Squats @ 75-85%

For Time: (11 minute time cap)
21-15-9 Thrusters F(75/55) P/S(95/65)

12-9-6 Australian Ring Rows (20×0) S(15-12-9)
*200m Run after each set

WOD Tips:
– This is our next week of the Squat Clean progression, and the first week it has not appeared in the Strength EMOM. Today you will have a strength focused only on your complex, with a new set starting every 2:15. If you were here last week the complex will look similar, just subtracting 1 Front Squat and adding 5-10% to the weight. If you are an athlete that struggles with standing up cleans, this is the complex for you.
– “Fran-In-Law” is a play on CrossFit Benchmark WOD “Fran”. The weight on the Thrusters should be something you can complete in 1 maybe 2 sets. The Ring Rows will be a change from the normal pull-ups “Fran” normally has, but will be the same burn with the slow tempo attached to each rep. Ideally we are completing these in 2-3 sets with minimal rest between. After each round of Thrusters and Ring Rows you will have a quick 200m run. The goal is to complete this workout under 10 minutes!



Tuesday 12.31.19 – Holiday Hours

“Olaf’s Adventure”
8 min EMOM (:45 on/:15 off):

Min 1: Cal Ski Erg

Min 2: Box Jumps (Step-Down)

Min 3: Bar Facing Burpees

Min 4: Double Unders

Immediately into…

8 minute AMRAP:
Cal Ski Erg
Bar Facing Burpees
Double Unders (60 rep cap) F(120 Singles)
*Reps will be lowest number from each station completed during the EMOM

WOD Tips:
– Now that we are taking a break from the EMOM to For Time, the newest challenge will be EMOM to AMRAP. This variation makes it even more important to find a sustainable pace in the EMOM because you could end up doing more work in the AMRAP. Today we have left all rep numbers completely blank. Your goal in the EMOM is to find the rep number you can hit in the :45 seconds of work, and hold that throughout the remainder of the WOD. Avoid starting with low reps in the EMOM and adding reps in the AMRAP. The only movement we will be putting a cap on is the Double Unders. If you are able to get more than 60 Double Unders in the EMOM that is fine, but stop at 60 during the AMRAP.



Wednesday 1.1.20  – Holiday Hours
Strength/Skill Work: 7-5-3-7-5-3 Bench Press (16 minute cap)

*Between each set of Bench Press perform 12 Alt. Bicep Curls

“Fresh Start”
11 minute AMRAP: (For Quality)
9 Seated DB Press (20×1)

5-7 Strict Pull-ups (20×1)
5 Body Saws

WOD Tips:
– Happy New Year! The big focus today is the Press, which we will have in both the strength and metcon. During the strength we will be building in a wave format for the Bench Press. The goal is to increase weight from the first wave to the second wave, similar to the back squat waves a few weeks back. Between each set you will perform 12 Alt. Bicep Curls. You will have a 16 minute window for this portion today.
– “Fresh Start” will also have pressing, this time a vertical Press with the Seated DB Press. The purpose of this workout is to slow down, and focus on your movement quality. The Seated DB Press will be a slow 2 second tempo attached to the lowering of the weights, but should be a fast press up. We will also get a chance to work out our Strict Pull-ups in a workout that does not matter how fast you go. With that being said, there will also be a Tempo attached to the lowering of these reps. Ideally we are completing the pull-ups in 1-2 quality sets. The last movement is a Body Saw that will be completed on the turf with sliders. If this is a newer movement to you, the key is to only shift as far as you can maintain a high hip position. The only score for this workout will be the weight used on the Seated Press.



Thursday 1.2.20

Talladega Superspeedway” (Repeat from 7.30.19)

3 Rounds For Time: (28 min cap)

1,000/800m Bike F(800/600)

600/500m Row F(500/400)

400m Run

240ft. D-Ball Shoulder Carry F(60/40) P(80/50) S(100/80)

Core Down

WOD Tips:

– “Talladega Superspeedway” is going to be our long aerobic workout for the week. To complete this workout under the time cap, the goal is to keep each movement around 2:00 minutes. This will be more challenging on some of the movements than the others, but if we can hold a steady pace and increase as we go it is doable. If you think that the distances may take you over 2:30 to complete, modify them to the Fitness option. The D-Ball will be a shoulder carry, and two full laps around the rig. Switch shoulders at the halfway point and challenge the weight you are using today. We will be finishing the class with a fun Core Down.



Friday 1.3.20

Back to Back Jacks”

20 minute EMOM:
Min 1: 3 Back Squats @ 42×1 Tempo
Min 2: 60 ft. Backwards Sled Drag F(90/45) P/S(135/90)
Min 3: :30 seconds of Parallette Shoot-Throughs (3 second Pause)
Min 4: Rest

WOD Tips:
– “Back to Back Jacks” will be the continuation of our Strength formatted EMOM, this time with the Squat instead of the Clean. Last week we focused on a unilateral movement, this week we are coming back to bilateral with the Back Squat. The Back Squat today will have a hefty tempo attached to it, but you can increase weight as you wish, as long as the tempo standard is met. Minute 2 will be a 60 ft. Backwards Sled Drag at the same weight you typically use for a push. Minute 3 is a fun core movement that we have not had in awhile in CrossFit, the Parallette Shoot-Through. These will have a 3 second pause at each end position. Minute 4 is the rest which will give you time to switch weights and recover before the next round of your tempo squats.



Saturday 1.4.20
For Time: (Partner WOD – 23 min cap)
80/60 Cal Bike
40 Power Snatch F(35/20) P(95/65) S(115/75)
60/45 Cal Bike
30 Power Snatch F(45/30) P(115/75) S(135/95)
40/30 Cal Bike
20 Power Snatch F(50/35) P(135/95) S(155/105)
20/15 Cal Bike
*Fitness option will be 2:1 DB Snatch

WOD Tips:
– “Bifocal” will be a fun partner WOD with two focuses – the bike and the snatch. During this workout you may split the reps however you wish throughout, one partner workout, one partner resting. For the Bike we would recommend spending a shorter amount of time on the bike to keep the intensity high, and to avoid burnout on the higher number of reps. The Snatch is a high skilled movement which will require you to focus each round you get off the bike. Each round you get to the barbell the reps will decrease, but the weight will increase. You and your partner do not have to use the same weight, and we recommend picking weights for YOU. Ideally this will look like: Round 1 tap and go on some reps, Round 2 could tap and go but probably singles, and Round 3 all singles. If you take your time and focus, this workout gives you a lot of opportunities to get better at this movement.

Explanation Notes: The Bike is a very simple movement paired with the Snatch a not so simple movement. This allows them to focus on technique today, even as they fatigue. The barbell will be getting heavier each round as well. The rounds should be, something they can tap and go, something they COULD tap and go, but probably perform singles, and singles.



CrossFit Week of WODS 12.23.19

By: 0

Monday 12.23.19

“Here Comes Santa Claus”
24 min EMOM:

Min 1: 1 Squat Clean + 3 Front Squats @ 65-75%

Min 2: 1-2 sets of Strict Knee to Elbow S(Strict TTB)

Min 3: 3 x 30 ft. Sled Push Sprint F(90/45) P/S(135/90)

Min 4: Rest

WOD Tips:

– We are back to our normal Monday’s with our Squat Clean Progression and Strength EMOM this week! This will be the first week since our original

test-in that we are hitting a normal squat clean, without any pauses or from the hang. This complex will essentially be 4 squats, the first Squat Clean + 3 Front Squats so the percentage is dipping back down this week, and will be built back up after the next few weeks. For our gymnastics movement we will be working on a Strict Knee to Elbow, or Toe to Bar.. The focus is again completing 1-2 quality sets, with a number of reps that allows you to repeat for every round while maintaining a controlled hollow position. Minute 3 will be a sled sprint, with an additional 30 ft. added on from the original time we added these into the EMOM. Everyone will be resting before the cleans today to guarantee enough rest to hit the lifts and squats with good technique.



Tuesday 12.24.19

“You’re a Mean One, Mr. Grinch”

Every 6:00 for 4 Rounds (24 minutes):

21/18 Cal Row

21/18 Cal Bike Erg

21/18 Cal Ski Erg

*Score is slowest Round
– If you can not complete the work in under 4 minutes, subtract 2 calories. If you complete the work before 3:30, add 2 calories.

Core WOD

WOD Tips:
– This will be the perfect workout to get a good sweat on before heading to all of your Holiday activities. We will have 4 rounds of this interval WOD with a new round beginning every 6 minutes. You will determine your work/rest ratio by how quickly you complete the work. Each interval should be attacked at an aggressive pace, as your score is your slowest rounds, plus the faster you go the more rest you get! The goal is to complete the work in just under 4 minutes, and the calories can be adjusted as needed to achieve this.



Wednesday 12.25.19




Thursday 12.26.19

Jingle Bell Rock”

For Time (Partner WOD):

800m Run

80 DB Hang Snatch F(40/25) P(50/35) S(60/45)

600m Run

60 Deadlifts F(135/95) P(155/105) S(185/125)

400m Run

40 Burpee Box Jump Get-Overs (30”)

200m Run

*All Runs will be completed together

WOD Tips:
– “Jingle Bell Rock” will be a fun partner WOD back from our day off, with the biggest focus being on running! With the exception of the runs, every movement will be shared between the two partners. You may start working on the reps before your partner returns from their run, but you cannot start the next run until all reps are finished together. The DB Hang Snatch should be a weight that you could complete 20 unbroken if you had to, but we would recommend 1 set of 5 reps per arm, and then switch to let your partner perform their 10. The barbell deadlifts should also be a weight you could do 20 reps unbroken with, but again, smaller sets will be key to keep the intensity high on the runs. Burpee Box Jump Get-Overs will be a sort-of new movement. Everyone will be using the high 30 inch boxes, but there will be no rules on how to get over the box – just that you must get over the box. Your score today will be the total time it takes you to complete the work!



Friday 12.27.19

Strength/Skill Work: 15 minutes to build to a heavy 5 reps/leg of a DB Front Rack Step-up
*After each set perform 2-3 Rower Walk-Outs

Carol of the Bells”
4 Rounds For Time: (13 min cap)

12 SA KB Front Squat  F(35/18) P(44/26) S(53/35)
15/12 Cal Row
50 Double Unders F(Plate Hops)

*S(5 Rounds)

WOD Tips:
– Our focus for the day is lower body strength, with a single leg focus in the strength and bilateral squat in the workout. During the strength we will have an open 15 minutes to build to a heavy 5 reps per leg of a DB Front Rack Step-up. This is something we have tested with a barbell, but not with a DB. The goal of the step-up is to drive up using 99% of the top leg, and minimizing any help from the leg on the floor. It is also important to finish the lockout with just one leg before the other steps onto the box. After each set we will perform 2-3 slow rower walk-outs for a core accessory
– “Carol of the Bells” will also include the squat, but this time with a SA KB Front Squat. Although both legs will be used, you will be holding the KB in the front rack with only one arm. This becomes a very challenging core workout as well as a leg burn. The row should take just under 1 minute to complete each round, and the double unders or plate hops should be a movement that is completed quickly. This is a 4 round workout with a 13 minute time cap, but if you are finishing the 4 rounds in under 8 minutes, add 1 more round onto the work for today’s sport option. 



Saturday 12.28.19
Strength/Skill Work: 14 minutes to build to a heavy weight for 1 Push Jerk + 1 Split Jerk (repeat from 9.23.19)

“Old Saint Nick”
14 min AMRAP:
2-4 Strict Pull-ups S(1-2 Strict Muscle-ups)
4-6 Strict Handstand Push-ups F(Seated DB Press)
8 Kettlebell Swings F(53/35) P(62/44) S(70/53)

WOD Tips:
– The main focus today is on Overhead Pressing, which we will have in both the strength and metcon. During the strength we will be repeating a complex we completed last on 9.23.19. Before starting this workout, check back on SugarWOD to see what your previous weight was. Because we don’t do this often in strength formats, use this as a time to dial in your technique on both movements. For most, it will be a heavier weighted Push Jerk and feel lighter for the Split Jerk which is a good thing if you are still getting the hang of that movement.
– “Old Saint Nick” is our twist on CrossFit Hero WOD “Nate”. Although the rep numbers are smaller, the movements are skill heavy. We will continue with the Overhead Pressing theme with Strict Handstand Push-ups. Pick a number of reps that you can hold unbroken for the entire WOD. The Pull-ups will also have a rep number to help you customize this workout to yourself, but just like the HSPU, we would like these to be completed in 1 good unbroken set. The Swings will add up, but 8 reps is a number that we should hold onto throughout. A good goal for this workout would be to complete a round every 75 seconds or faster.

BeachFit Week of WODS 12.23.19

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Monday 12.23.19

“Eight Crazy Nights”

For Time 

1 Hundred meter Run

3 Burpees

5 Ring Rows 

7 Cal Ski Erg 

9 Sit ups 

11 Cal Bike 

13 Lunges / leg 

15 Devil Press 

Time cap: 25 min 

Coaches Notes:

Today is version of our holiday tradition “12 Days if Christmas”. This workout is the same pyramid style format except a little different in that it will be 8 rounds and consist of a slightly higher rep scheme. Your score today is total time to complete. 



Tuesday 12.24.19

“Heavy Traffic”

For Time


Double KB Deadlift 


DB Push Press 


Box Jump (Adv: 24”/20”)

Time cap: 16 min


Core Wod

Coaches Notes:

Today is a shorter workout for us with a rep scheme that goes down each round. Break round one up into manageable sets and look to push the pace as you near the end! The box jump reps are lower volume today so feel free to challenge yourself with a little higher jump than you normally would use in our workouts. Your score for today is total time to complete. 



Wednesday 12.25.19

Merry Christmas!




Thursday 12.26.19

 “Tango & Cash” (Compare: 12.15.18,6.1.19)

For Time – Teams of 2

400 meter Run (Adv: 600 meters; together)

60 Plate Ground to OH (Adv: 45/25)

800 meter Row

400 meter D Ball Carry (Adv: 80+/50+)

800 meter Row 

60 Plate Ground to OH

400 meter Run 

Coaches Notes:

Except for the run which must be done together, the other movements/reps can be shared in any way. One partner is working at a time. Post your time and your partner’s name to Sugar Wod. 



Friday 12.27.19

“Business Class”

Every 2:30 for 10:00 complete:


KB Goblet Squat (20X1)

*After each set:

30-40 sec. Side Plank / Side 


Min 1: 40 sec. of Max Cal Bike Erg

Min 2: 40 sec. of Max Reps Box Step Up

Min 3: 40 sec. of Max Reps Sit Up

Coaches Notes:

Today we are focusing on lower body strength for the first half of class and endurance for part B. We should be building each set of goblet squats and record our heaviest set of 3 today. For part B is going to be body weight only today and we are recording max reps for all sets and all movements. 



Saturday 12.28.19

“Rescue Squad”

AMRAP 20 – In Teams of 2 

200 meter SA DB OH Carry (Adv: 60+/40+)

90 Plate Jumps (Both athletes work at same time)

30/20 cal Ski Erg 

30 meter Backwards Sled Drag (each)

Coaches Notes:

Today is a really fun team workout that has a mix of a few different formats to make this day very interesting! Challenge yourself on the weight for the Carry and sled Drag! Your score is rounds + reps.



Sunday 12.29.19

“Jack Hammer” (Compare: 7.24.19)

Every 4:00 for 28:00 complete:

300 meter Run (Adv: 400 m)

15 RKBS (Adv: 70/53)

10 Push ups (Adv: 15 reps)

Coaches Notes:

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

Extra Credit 12.23.19

By: 0

Monday 12.23.19

WOD: “Here Comes Santa Claus”

Extra Credit:
Back Squat Strength Progression

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

*Sixth week of our Back Squat Strength Cycle. Even with this heavier weight, make sure we are controlling our descent and being faster on the way up. 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. 



Tuesday 12.24.19

WOD: “You’re a Mean One, Mr. Grinch

Extra Credit:

Every 90 seconds for 8 rounds:

2 Hang Power Snatches + 1 Power Snatch

*We haven’t had a snatch complex in a little bit so we’ll be working on this today. Build up in weight each round but you shouldn’t get to a point where we fail. Work on the form and technique more than weight. The full power snatch will be a tap and go after the 2nd hang power snatch. Record the weight. 



Wednesday 12.25.19




Thursday 12.26.19 

WOD: “Jingle Bell Rock”

Extra Credit: 

4 sets x 6-8 reps @ 80-90% of 5 Rep Max

*We took a break from the strict presses last week but will continue where we left off. Fourth 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.




Friday 12.27.19 

WOD: “Carol of the Bells”

Extra Credit:
For Time

600-800m Sled Drag F(90/45) P/S(135/90)

*This will be an all out effort for time. This should be a fun way to help end the week with a little leg annihilation and conditioning. Try to keep the rest at a minimum and keep moving the whole time. Go around both buildings but be careful going around the corners. We will be dragging the sled (backpack style). Record your time and weight. 



Saturday 12.28.19

WOD: “Old Saint Nick”

Extra Credit:


For Time:


Heavy Tire Flips


Sledgehammer Tire Strikes

*This should be a quick sprint style workout with a Armageddon (descending) style rep scheme. The heavier the tire, the more fun you’ll have with this WOD. Be sure to have food form and technique even with a heavier tire. Be sure to load the sledgehammer strikes evenly between both sides to avoid any strength imbalance (20 total = 10/side, etc.). How this works: perform 10 fire flips then 20 strikes, then 8 tire flips then 16 strikes, and so on until we’ve completed the WOD. Record time.