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Saturday 1.5.19 Workout of the Day

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CrossFit WOD:

“Front Porch Swing”
5 Rounds For Time: (17 Min Cap)
10 Front Squats F(75/55) P(95/65) S(115/75)
20 KB Swings F(44/26) P/S(53/35)
50 Double Unders F(100 Single Unders)

WOD Tips:
– “Front Porch Swing” is a 5 round burner. We have a 17 minute cap on the workout, but we expect most people to finish this workout closer to the 11-15 minute range. For the front squats pick a weight that you can stay unbroken for all five sets. The Kettebell Swings should also be at a weight that you can do unbroken, but you may have to break in the last couple of rounds once because of the overall volume. Double Unders should not take up too much time in this workout, so try to keep this to about a minute or less each round. Pace the first 2-3 rounds of this workout and see if you can pick up the speed and minimize transitions as you near the finish.

BeachFit WOD:

“Zeus”

A. AMRAP 10

18/13 cal Bike Erg 

10-12 DB Bench Press 

-Rest 2:00-

B. AMRAP 10 

18/13 cal Row 

10-12 DB Front Squat (20X1)

Friday 1.4.19 Workout of the Day

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CrossFit WOD:

“CFPB Open Test” – Compare to 2.16.18
AMRAP 20:
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 S(Burpee Pull Ups)
*Fitness(10 less reps for each movement)

WOD Tips:
– As the open nears, it is time to start adding in more open-style workouts. What a better what to start the prep than with the retest of the “CFPB
Open Test”. 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.

BeachFit WOD:

“Trader Joe”

A. Every 3:00 for 12:00 complete: 

250 meter Run (Adv: 300 m)

15 Box Jumps 

-Rest 1:30-

B. Every 3:00 for 12:00 complete:

100 meter Farmer’s Carry/Dball Carry (Alternate rounds)

10 SA DB Push Press / arm 

Thursday 1.3.19 Workout of the Day

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CrossFit WOD:

“Drag Race”

6 Min AMRAP:
.3 Assault Bike
12 GHD Hip Extensions
6 Min AMRAP:
300m Ski Erg
30 Plate Russian Twists F(15/10) P/S(25/15)
6 Min AMRAP:
60’ Sled Drag F/P/S(135/90)
30 Sec Hollow/Superman Hold (Alt. Rounds)
*90 Secs Rest Between AMRAPs

WOD Tips:
– Today will be a lot of heavy breathing, but no movements that should severely tax the body. This is a great opportunity to flush the system after a pretty hard week so far, and get the body ready to hit the CFPB Open Test tomorrow. During each of the 3 AMRAP’s, focus on quality of
movements specifically on the Hip Extensions, Russian Twists, and Hollow/Superman Holds. If you are looking for a more challenging workout today, push the pace on the Bike, Ski, and Sled Drags.

BeachFit WOD:

“WHIT” (Compare: 11.19.18)

A. For Time 

21/16 cal Bike Erg 

21 Ball Slams

21 Ring Rows (Adv: 12 Strict Pull ups)

36 Sit ups 

15/10 cal Bike Erg 

15 Ball Slams

15 Ring Rows (Adv: 9 Strict PU)

24 Sit ups 

9/6 cal Bike Erg 

9 Ball Slams

9 Ring Rows (Adv: 6 Strict PU)

18 Sit ups 

Time cap: 14 min

+

Core Down

Wednesday 1.2.19 Workout of the Day

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CrossFit WOD:

– Back to Normal Schedule!
Strength/Skill Work: 12 Minutes to Practice a 3-Position Power Snatch S(Squat Snatch)

“Minute Clinic”
4 X 1 Min AMRAPs:
3 Power Snatch S(Squat Snatch) (AHAP)
Max Calorie Bike Erg in Remaining Time
*2 Mins Rest Between AMRAPs. Score is Weight + Cals

WOD Tips:
– The big focus today is the Snatch. We will be giving the option in both the strength and the metcon to choose between the Power Snatch or the
Squat Snatch. Because it is positional work in the strength, this is a great day to take some time to work on your weaker of the two variations. If
you have the Squat Snatch comfortably, use this 12 minute strength to focus on moving as cleanly as possible, rather than chasing big weights
today.
– “Minute Clinic” will also have the Snatch, Power or Squat. In this quick AMRAP you will only have 1 minute of total work time. You will be starting out with 3 Snatches from the floor and ideally these reps will all be singles. When choosing your weight for the day, we suggest starting with the weight you used for your 3-position work, and then building each round if it feels good. The goal is to finish the snatches in around :15-:25 seconds each round. The rest of the minute will be spent on the Bike Erg shooting for max calories, and we want you to get at least 30 seconds on the bike each round. This is not a lot of time left so this should be a 100% effort on the bike. You will get double the rest compared to the time you are working, so do not be scared to give everything you have during the 1 minute of work. If you need to adjust the weight on the snatch during the 2 minutes rest, you are free to do so.

BeachFit WOD:

“ROBBY”

A. EMOM 12

Min1: 200 meter Run (Adv: 250m)

Min2: 15 RKBS 

Min3: 8 Burpees to Target (Adv: 10 reps)

Min4: 8 MB Rotational Throws / side 

Immediately into..

B. For Time (Min 12-24)

3 Rounds
200m Run

15 RKBS

8 Burpees to 6” Target

8 MB Rotational Throws / side 

Time cap: 24 min 

BeachFit Week of WODs 12.31.18

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Monday 12.31.18

– Holiday Schedule – 

7:15, 8:15, 9:15, 10:15 AM Classes ONLY!

“Jungle Book” (Compare: 8.20.18)

 AMRAP 20

Buy In: 1200 meter Run (Adv: 1 mile)

10 No Push up Burpees 

20 Air Squats

30 sec. of Hang from Rig 

+

Core Down 

Tuesday 1.1.19

– Holiday Schedule – 

7:15, 8:15, 9:15, 10:15 AM Classes ONLY!

Happy New Year! 

“Back To Life”

 AMRAP 30

30 meter Backward Sled Drag

200/150 meter SKI

5-7 SL DB Deadlift (20X1)

30-40 sec. of FLR on Rings

60 Jump Rope singles (Adv: 35 DU)

Wednesday 1.2.19

“ROBBY”

A. EMOM 12

Min1: 200 meter Run (Adv: 250m)

Min2: 15 RKBS 

Min3: 8 Burpees to Target (Adv: 10 reps)

Min4: 8 MB Rotational Throws / side 

Immediately into..

B. For Time (Min 12-24)

3 Rounds
200m Run

15 RKBS

8 Burpees to 6” Target

8 MB Rotational Throws / side 

Time cap: 24 min 

Thursday 1.3.19

“WHIT” (Compare: 11.19.18)

A. For Time 

21/16 cal Bike Erg 

21 Ball Slams

21 Ring Rows (Adv: 12 Strict Pull ups)

36 Sit ups 

15/10 cal Bike Erg 

15 Ball Slams

15 Ring Rows (Adv: 9 Strict PU)

24 Sit ups 

9/6 cal Bike Erg 

9 Ball Slams

9 Ring Rows (Adv: 6 Strict PU)

18 Sit ups 

Time cap: 14 min

+

Core Down

Friday 1.4.19

“Trader Joe”

A. Every 3:00 for 12:00 complete: 

250 meter Run (Adv: 300 m)

15 Box Jumps 

-Rest 1:30-

B. Every 3:00 for 12:00 complete:

100 meter Farmer’s Carry/Dball Carry (Alternate rounds)

10 SA DB Push Press / arm 

Saturday 1.5.19

“Zeus”

A. AMRAP 10

18/13 cal Bike Erg 

10-12 DB Bench Press 

-Rest 2:00-

B. AMRAP 10 

18/13 cal Row 

10-12 DB Front Squat (20X1)

Sunday 1.6.19

“Cardi B” (Compare: 9.23.18)

A. 1:00 on / :20 off 

5 Rounds 

  1. Assault Bike 
  2. Plate Push 
  3. Jump Rope (Adv: Double Unders)
  4. Wall Sit (Adv: Add MB)

CrossFit Week of WODs 12.31.18

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“You are never too old to set another goal or to dream a new dream.” -C.S. Lewis

Monday 12.31.18

– Holiday Schedule – 7, 8, 9, 10 AM CrossFit

7:15, 8:15, 9:15, 10:15 AM BeachFit

Strength/Skill Work: Every 2 Minutes for 5 Rounds Complete 2 Back Squats @ 80-90%

“Race Against Time”
3 Rounds For Time: (14 Min Cap)
400m Run
30 Air Squats
20/15 Push Ups
*Sport – 4 Rounds

WOD Tips:
– The big focus for the day is the squat. We will be starting the day with a heavy back squat session working with heavy doubles. The volume will be
low (only 10 total reps) but the percentages today should be challenging for you. With this being said, we do not want anyone to fail reps today.
Hit a weight that is tough, but one you can confidently hit each round. We will be giving you plenty of time before hand to warm-up to your
working weight so each of the 5 sets should be difficult, and there should be minimal building throughout the 5 sets.
– Our WOD today will continue with the Squat theme. In this 3 round workout the intensity should stay high, trying to stay as close to unbroken on all of the movements as possible, and pushing the pace on the runs. Because the movements today are not complex, the fitness and performance will be 3 rounds, and the sport option will be 4 rounds. If you are strong with running and bodyweight movements, and are able to finish the first 3 rounds in under 10 minutes, then go for a 4 th round today. Otherwise, push the pace on the 3 rounds to try to stay under 12 minutes. This will be a hard 14 minute cap today.

Tuesday 1.1.19

– Holiday Schedule – 7, 8, 9, 10 AM CrossFit

7:15, 8:15, 9:15, 10:15 AM BeachFit

“Wing Man”
30 Rounds For Time: (Teams of 2 – 30 Min Cap)
4 Ring Rows @ 20X0 Tempo
8 Sit Ups
10/8 Cal Row
*F(25 Rds) S(35 Rds)

WOD Tips:
– Today’s workout has a lot of rounds and reps, but will be shared equally with you and a partner. You and your partner will be alternating each
movement throughout the workout, which will allow you to get a short break between each movement. Because you have some built in rest with
a partner, and the movements are fairly simple today, push the intensity whenever it’s your turn, especially on the row. Like yesterday's WOD, we will have fitness, performance, and sport options on the total number of rounds you complete. If you are unsure how many rounds to go for, use the 20 minute mark as your guide. If you don’t have at least 20 rounds at the 20 minute mark, then stop at 25 rounds. If you have more than 25 rounds at the 20 minute mark, then go for the full 35 rounds.

Wednesday 1.2.19

– Back to Normal Schedule!
Strength/Skill Work: 12 Minutes to Practice a 3-Position Power Snatch S(Squat Snatch)

“Minute Clinic”
4 X 1 Min AMRAPs:
3 Power Snatch S(Squat Snatch) (AHAP)
Max Calorie Bike Erg in Remaining Time
*2 Mins Rest Between AMRAPs. Score is Weight + Cals

WOD Tips:
– The big focus today is the Snatch. We will be giving the option in both the strength and the metcon to choose between the Power Snatch or the
Squat Snatch. Because it is positional work in the strength, this is a great day to take some time to work on your weaker of the two variations. If
you have the Squat Snatch comfortably, use this 12 minute strength to focus on moving as cleanly as possible, rather than chasing big weights
today.
– “Minute Clinic” will also have the Snatch, Power or Squat. In this quick AMRAP you will only have 1 minute of total work time. You will be starting out with 3 Snatches from the floor and ideally these reps will all be singles. When choosing your weight for the day, we suggest starting with the weight you used for your 3-position work, and then building each round if it feels good. The goal is to finish the snatches in around :15-:25 seconds each round. The rest of the minute will be spent on the Bike Erg shooting for max calories, and we want you to get at least 30 seconds on the bike each round. This is not a lot of time left so this should be a 100% effort on the bike. You will get double the rest compared to the time you are working, so do not be scared to give everything you have during the 1 minute of work. If you need to adjust the weight on the snatch during the 2 minutes rest, you are free to do so.

Thursday 1.3.19
“Drag Race”

6 Min AMRAP:
.3 Assault Bike
12 GHD Hip Extensions
6 Min AMRAP:
300m Ski Erg
30 Plate Russian Twists F(15/10) P/S(25/15)
6 Min AMRAP:
60’ Sled Drag F/P/S(135/90)
30 Sec Hollow/Superman Hold (Alt. Rounds)
*90 Secs Rest Between AMRAPs

WOD Tips:
– Today will be a lot of heavy breathing, but no movements that should severely tax the body. This is a great opportunity to flush the system after a pretty hard week so far, and get the body ready to hit the CFPB Open Test tomorrow. During each of the 3 AMRAP’s, focus on quality of
movements specifically on the Hip Extensions, Russian Twists, and Hollow/Superman Holds. If you are looking for a more challenging workout today, push the pace on the Bike, Ski, and Sled Drags.

Friday 1.4.19
“CFPB Open Test” – Compare to 2.16.18
AMRAP 20:
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 S(Burpee Pull Ups)
*Fitness(10 less reps for each movement)

WOD Tips:
– As the open nears, it is time to start adding in more open-style workouts. What a better what to start the prep than with the retest of the “CFPB
Open Test”. 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 1.5.19
“Front Porch Swing”
5 Rounds For Time: (17 Min Cap)
10 Front Squats F(75/55) P(95/65) S(115/75)
20 KB Swings F(44/26) P/S(53/35)
50 Double Unders F(100 Single Unders)

WOD Tips:
– “Front Porch Swing” is a 5 round burner. We have a 17 minute cap on the workout, but we expect most people to finish this workout closer to the 11-15 minute range. For the front squats pick a weight that you can stay unbroken for all five sets. The Kettebell Swings should also be at a weight that you can do unbroken, but you may have to break in the last couple of rounds once because of the overall volume. Double Unders should not take up too much time in this workout, so try to keep this to about a minute or less each round. Pace the first 2-3 rounds of this workout and see if you can pick up the speed and minimize transitions as you near the finish.

Saturday 12.29.18 Workout of the Day

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CrossFit WOD:

“Backcountry”
3 Rounds For Time: (20 Min Cap)
20/15 Cal Assault Bike F(15/12)
20 DBL KB Deadlifts F(53/35) P(62/44) S(70/53)
20 D-Ball Step Ups F(30/20) P(40/30) S(50/40)
20 Toes to Bar F(Toes to Rings)

WOD Tips:
– “Backcountry” is a 3 Round workout that will be a grind to get through. The first movement in the WOD is the Assault Bike. If we do not think we
will be able to finish the calories in under 90 seconds, modify the reps down to the fitness option. The Double KB DL’s are a BeachFit special. This will be the quickest of the 4 movements, but will demand a lot of the body. Pick a weight that you can finish the reps in no more than 2 sets. The D- Ball Step-ups are a slower movement so use this time to catch your breath and try to get the heart rate lowered. The reps should be unbroken with the D-Ball on the shoulder, make sure you switch shoulders from time to time. The Toes to Bar will be the highest skilled movement today, but we don’t want you to get held up because of this. Pick a modification that allows you to finish the reps in no more than 3 sets. We have a 20 minute cap, but we expect most people to finish in around 15-18 minutes.

BeachFit WOD:

“Neature Walk”

4 Rounds 

1:20 on / :20 off

  1. Run 300 meters (Adv: 400 m)
  2. 30’ Bearcrawl + 8 Jumping Lunges 
  3. Ski Erg for Max meters 
  4. 8 Ring Rows + 8 Sit ups 

Friday 12.28.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

9 Min EMOM:
Mins 1-3) 15-20 Sec Handstand Hold F(Wall Walk)
Mins 4-6) 1 Set of Strict Handstand Push Ups F(Negatives/DB Seated Press)
Mins 7-9) 1 Set of Kipping Handstand Push Ups F(DB Push Press)

“Push Back”
4 X 2 Min AMRAPs
25/20 Cal Row F(20/15)
Max Push Press in Remaining Time F(95/65) P/S(115/80)
*2 Mins Rest Between Rounds

WOD Tips:
– Today the big focus is Overhead Pressing. During the strength, we will working through a progressive EMOM, with each section of the EMOM
getting a little bit more challenging and skill based. During the sets of HSPU, we don’t want you to go for all out max sets, but rather numbers that you can consistently hit every round. This will also be a great prep going into today’s metcon.
– “Push Back” will continue with the Overhead work in a quick interval workout. The interval workout today is a 1:1 work to rest ratio, anytime we see this we know we need to push the pace. Each round will open up with a row that should take between :75-:90 seconds to complete. If we are not able to complete the work in this time, drop down to the fitness option calories. With the remaining time we will be accumulating max rep
push press. Select a weight that you can try to hang on to for the entire time remaining after your calorie row, aiming for 12+ reps per round.

BeachFit WOD:

“Rampage”

A. In 10 minutes build to your heaviest:

10 DB Front Squat 

*100 meter Run/Ski After each set(Alternate each set)

B. AMRAP 13 (3,6,9,12,etc..)

Bike Erg Cals

Ball Slams 

Ski Erg Calories 

Plank Knees to Elbow on Rings

Thursday 12.27.18 Workout of the Day

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CrossFit WOD:

“Three Stooges”
21 Min AMRAP: (In teams of 3)
50 Burpees
100 Double Unders F(Double Taps)
50 Ball Slams F(30/20) P/S(40/30)
100 Double Unders
*One person performs a 10/8 Cal Ski at all times

Core WOD

WOD Tips:
– “Three Stooges” is a team workout that will require each three members to communicate well. This is a longer AMRAP with a lot of reps, but with your team you will be able to split the reps and share the workload. Two team members will always be working down the list, while the 3 rd person will be completing a 10/8 cal ski. Once the person on the ski is done, the teammates will rotate. Because you will have 2 teammates working on the reps at a time, we encourage you to split the reps early and often to not fatigue too early. The Ball Slams should be at a weight that you could do 12+ reps without stopping at, not something that challenges you every rep.

BeachFit WOD:

“Functional Monkey”

AMRAP 25

10 Alternating DB Snatches – build 

10-15 V ups (Adv: Add plate)

20-30 sec. of Active Hang 

30-40 sec. of Side Plank / side 

100 meter Ball Carry (50mR/50mL)

Wednesday 12.26.18 Workout of the Day

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– Holiday Schedule – 7, 8, 9, 10 AM CrossFit

7:15, 8:15, 9:15, 10:15 AM BeachFit

CrossFit WOD:

Strength/Skill Work:

12 Minutes to Build to a Heavy Hang Squat Clean + Front Squat
“Hung Up” – Compare to 8.6.18 and 10.13.17
3 Rounds For Time: (17 Min Cap)
8 Hang Squat Cleans F(95/65) P(135/95) S(155/110)
200m Run F(100m)
24 Wall Balls F(14/10) P(20/14) S(30/20)
200m Run F(100m)

WOD Tips:
– A big focus for the day is the hang squat clean which we will be performing in both the strength and metcon. During the strength portion today we will be building to a heavy weight in the hang squat clean + front squat complex. We encourage you to work to a heavy weight today as long as the technique allows, and we should get much heavier than the weight we plan to use later in the workout.
– “Hung Up” is a leg heavy workout, where the runs will provide a little bit of recovery between sets of squat cleans and wall balls.  Choose a weight
for the squat cleans that you can do at least the first round unbroken. For the wall balls, you should have a weight that you could do at least 30+
unbroken reps with when fresh. Try to do the wall balls in 1-2 sets per round. The runs will provide a nice break between the squatting movements, but don’t let yourself drop off too much here. Keep a steady pace on the runs and then try to push the pace on the final round. The goal for this workout is to finish under 14 minutes.

BeachFit WOD:

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

 :30 on / :15 off

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

  1. Burpees 
  2. Row Calories 
  3. Wall Balls