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Extra Credit

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Monday 7.08.19

WOD: “1, 2 Step ”

Extra Credit:

Pick ONE of the following, and complete 5 sets:
A.) 4-6 Strict Toes to Bar + 4-6 Kipping Toes to Bar
B.) 5 Toes to Bar + 4 Pull-ups + 3 Chest to Bar Pull-ups
C.) 5 Strict Pull-ups + 5 Pull-ups + 5 Bar Muscle-ups
*Numbers can be adjusted as needed, but work on moving fluidly throughout each different movement. Ideally we are staying unbroken, which might affect the number of reps you choose. However, don’t push yourself and risk your grip giving out.

 

Tuesday 7.09.19

WOD: “Free Labor”

Extra Credit:


6 x 400 m Run
– Rest 1:30 after each run
*If you know your mile PR time, base it off that. For example – if you have an 8:00 min mile – try to complete each 400m run in 2:00. This may feel like “pacing” and that is good – learn to do so.

 

Wednesday 7.10.19
WOD: “Raise the Roof”

Extra Credit:

On a 13 minute Clock:
Min 1-3: 3 Squat Cleans @ 75%
– Rest 2:00 (change weights)
Min 4-6: 2 Squat Cleans @ 80%
-Rest 2:00 (change weights)
Min 7-9: 1 Squat Clean @ 85%

*Minute 1 you will perform 3 squat cleans. Same with minute 2 & 3. Then rest two minutes – perform the same format for the rest of the lifts, adding weight and decreasing reps as you go.

 

Thursday 7.11.19

WOD: “Triple Header”

Rest Day / Active Recovery

 

Friday 7.12.19

WOD: “Wingardium Leviosa”

Extra Credit:

Complete in ANY order you wish:
DB Bent Over Rows:
* 3 sets of 12 reps / side
DB Alt. Bicep Curls:
* 3 sets of 10 reps / side
DB Overhead Tricep Extensions:
* 3 sets of 15 reps

 

Saturday 7.13.19

WOD: “Mr. Clean”

Extra Credit:
Complete 5 sets of 2 reps at 90-95% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs (USE A SPOTTER)

BeachFit Week of WODS 7.01.19

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Monday 7.1.19

“Party Boy”

For Time

10 Rounds

10/7 cal Bike

10 Alt. Reverse Lunges (Adv: Jumping Lunges)

10 SA Hang DB Clean and Press (5/Arm)

Time cap: 17 min

Coaches Notes:

We are starting the week off with a fast and fun workout for Time. We are also bringing back a DB movement we have not done in a while. Your score today is total time.

 

 

Tuesday 7.2.19

“King Pin”

5 sets:

2:00 on / 2:00 off

12 KB Goblet Squats (20X1; Adv: 53+/35+)

In remaining time:

Max calories on Rower

Coaches Notes:

Today is our intensity test of the week. Even though we are looking to push the rows hard, we still want to focus on perfect form with the squats before we hop on! Your score today is total calories accumulated over the 5 sets.

 

 

Wednesday 7.3.19

“Marching Orders”

12 Alt. Floor Press from Glute Bridge

6-8 Ring Rows (30X0)

30 sec. of Wall Sit March

6-8 MB Rotational Throws / side

100 meter Farmer’s Carry (Adv: 53+/35+)

Coaches Notes:

We are adding in a bunch of new movements to our performance care day. As always, quality over quantity today. Challenge yourself on the Farmer’s Carry, we have been shortening this up recently and have now added some distance back in! No score for today just take notes.

 

 

Thursday 7.4.19

“Hot Shots 19” (Compare: 7.4.18)

For Time

4 rounds (Adv: 5 Rounds)

30 Air Squats

19 DB Hang Cleans

7 Ring rows (20X0; Adv: Strict Pull ups)

400 meter Run

Time cap: 27 min

 Coaches Notes:

Today we are doing a Crossfit.com hero workout to celebrate the holiday! Pace yourself from the start! Your score today is total time.

 

 

Friday 7.5.19

“Machine Gun Kelly”

In 9:00 build to a max:

8 Sumo KB Deadlift (20X1)

*After each set:

30 Sec. of Side Plank / Side

For Time (Compare: Part B of 5.10.19)

8 Rounds

200/150 meter Row

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

Time cap: 14 min

Coaches Notes:

Today we want to get out of our comfort zone a little bit! On Part A, we are building to a max for the DL and plan to use this number going forward so make sure to record it in Sugar wod! On part B, try to use a heavier wall Ball then you normally would use in a workout. If you were here for the first time we did this, try to replicate the same workout standards!

 

 

Saturday 7.6.19

“Bill and Ted’s Excellent Adventure”

For Time – In teams of 2

3 Rounds

100 Jump Rope Singles (Adv: 50 DU)

50 Sit ups

2 Rounds

400 meter Run (Together)

40 Plate Ground to OH

1 Round

30 Hang-man Burpees

Time Cap: 20 min

Coaches Notes:

Today is a fun partner workout that will cover a lot of ground and many different movements! You can split the work up however you like except for the run which must be performed together. Score for today is total time.

 

 

Sunday 7.7.19

“Choose Your Destiny” (Compare: 4.28.18)

For Time – In teams of 2

Complete in ANY order:

800 meter RUN (Alternate every 200 meters)

50/40 cal ROW

50/40 cal BIKE

40/30 cal SKI

200 meter D Ball Carry

100 meter Empty Sled Push

Time cap: 22 min

Coaches Notes:

Teams can pick where they want to start and choose any order to complete the 6 tasks, all the work can be split any way they choose but all of the task must be completed before moving on. Your score today is total time.

CrossFit Week of WODS 7.01.19

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Monday 7.01.19

Strength/Skill Work: 10 minute EMOM of 1 Clean and Split Jerk @ 70-75% of 1 Rep Max

“Muy Caliente”

3 Rounds: (12 min cap)

18/15 Cal Row

15 Shoulder to Overhead F(75/55) P(95/65) S(115/75)

12 Toes to Bar F(Toes to Rings) S(4 Bar MU + 12 Toes to Bar)

WOD Tips:
– Today we will be focusing on overhead movements, which we will have in both the strength and the metcon. During the clean and jerk EMOM the biggest focus is the split jerk. The percentages are listed as a cap, but if you are not comfortable with the split jerk we recommend lowering the weight even further and practicing. If you are not quite to your weight when we start the EMOM, use the first few minutes to build and then stay at that weight for the remainder of the time.
– Our WOD will also have shoulder to overhead included. The S2OH should be a weight that you can complete unbroken when fresh, and two quick sets as you fatigue. You will have the option on how to perform this, but we recommend either a Push Press or Push Jerk. Because we only have 3 rounds of the workout try to stay close to unbroken on the toes to bar. We are adding in a sports option of Bar Muscle-ups if you know that you can hit 12 reps easily unbroken. You should be trying to push the pace of the row each round, as this can be a time suck. We have a 12 minute cap but most people should be finishing between 9-11 minutes.

 

    

Tuesday 7.02.19
Strength/Skill Work: Front Squats: 18 minutes to complete 5 sets of 3 reps @ 80-85% of test in weight @ 3030 Tempo

 “The Last Jedi”

12 min EMOM (:45 on / :15 off):

Min 1: 5 D-Ball Squats (30×1) + Hold

Min 2: Ring Rows (30×1)

Min 3: 200 m Run

Min 4: Rest

WOD Tips:
– This will be the final week of our Tempo Front Squats before we make the switch back to a standard pace. We are getting heavier in the percentages this week but we are down to 3 reps per set. If you are not able to hold the tempo with your weight, lower it down until you can. Spend the first 6-7 minutes to build up to your weight, and the remaining time to complete your 5 sets of 3 reps.
– “The Last Jedi” is a quick 12 min EMOM finisher after our heavy squats. We will be bringing back the D-Ball Squats with the remaining time being a D-Ball Front Hold. There are only 3 rounds so challenge yourself on the weight, or slightly increase each round. Ring rows will be the next movement in the EMOM. You might have to break the reps up in the :45 seconds of work, but try to stay moving as long as possible while controlling the tempo. The 3rd station is a 200 m Run. Our goal is to stay around :45 on the run, but if not when you make it back in the gym jump right into your next movement.

 

Wednesday 7.03.19
“Trip Around the World”

Every 4 minutes for 6 Rounds (24 minutes):

600/500m Bike Erg

20 Sit-ups

40 Double Unders F(Plate Hops)
*Record your slowest round

WOD Tips:
– “Trip Around the World” will be a longer interval workout with simple movements to prep for tomorrow’s Hero workout. With that being said, you may still choose to push the pace on this workout and it will be very tough. The Bike Erg should take around 75 seconds to complete each round. For the sit-ups, the volume will add up quickly so find a steady pace early. To modify the double unders, you may choose to cut the number of reps down, or complete plate hops. Ideally we are completing all of the work in around 3 minutes so that we get close to 1 minute of rest between each interval.

 

 

Thursday 7.04.194th of July Schedule – CrossFit 7, 8, 9, and 10 a.m. BeachFit: 7:15, 8:15, 9:15, and 10:15

Rankel” Compare to 9.03.18

20 Min AMRAP:

6 Deadlifts F(155/105) P(185/130) S(225/155)

7 Burpee Pull Ups F(Burpee Jumping Pull Ups)

10 KB Swings F(53/35) P(62/44) S(70/53)

200m Run


WOD Tips:

– For the 4th of July, we will be tackling the Hero workout “Rankel”. John Rankel, 23, was a U.S. Marine Corps Sergeant who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
– If you have completed this workout before, you have a good idea of how to pace this one. If this is your first time, commit to a pace early and try to hang on for the entire 20 minutes. The deadlifts should be a weight that you can perform unbroken throughout the entire workout. The kettlebell swings will also be using the same muscle groups as the deadlift, but we also want these to be unbroken. The bigger the jump you can get on the jumping pull-ups, the easier the reps will be. If you are struggling on the pull-up part, you may choose to add a few 45# plates to get closer to the bar. We encourage everyone to run the entire distance today.

 

 

Friday 7.05.19

Strength/Skill Work: 9 min EMOM:
Min 1: 6 Single Arm DB Strict Press @ 90-95% (Right)
Min 2: 6 Single Arm DB Strict Press @ 90-95% (Left)
Min 3: :20 Hollow Hold + :20 Superman Hold

Hanging up the Cleats”

16 Min AMRAP:

16 Wall-Balls F(14/10) P/S(20/14)

12/9 Cal Ski Erg

16 Box Jumps F(20/14) P/S(24/20)
12 DB Hang Snatch (6/arm) F(40/25) P(50/35) S(60/45)

WOD Tips:
– We will be starting the day with the continuation of our Single Arm DB Strict Press cycle. This week we are getting very close to on test in weight for 3 sets. Ideally we are completing these reps unbroken, but if you need to set the DB down because technique is breaking down just try to finish the set in the minute of work. We will also have a Hollow and Superman hold to split up the pressing, and get in some extra core work.
– “Hanging up the Cleats” is a moderately long AMRAP which will also include the DB going overhead. For the DB Hang Snatch we will splitting the reps evenly 6/6 per arm. Select a weight on this movement that you can stay unbroken through the entire workout. The wall-balls should be a weight that you also believe you can hang onto unbroken, possibly breaking once later in the workout. Find a steady pace on the box jumps and ski erg so that you don’t blow up to early on. A good goal to shoot for is to try and hold around 4 minutes per round.

 

 

Saturday 7.06.19

“Back for Seconds”

2 Rounds for Time :(30 minute cap – Teams of Two):

100/80 Cal Row

200 m Sled Drag F(90/45) P/S(135/90)

10 Rope Climbs F(Rope Lowers)

WOD Tips:
– “Back for Seconds” is a longer partner workout to end the week. We will be starting on the rower chipping through 100/80 calories. You may choose to break these up as much as you wish, but we recommend making pretty consistent transitions to save yourself for the rest of the workout. The sled drag will be around both buildings. As a team you can decide how to drag the sled, and how often you switch. Rope Climbs can also be split up in a way that helps the team, and we can modify this movement with a Rope Lower today.

 

Extra Credit 7.01.19

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Monday 7.01.19

WOD: “Muy Caliente”

Extra Credit: Bench Press

Complete 5 sets of 3 reps at 85-90% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs

 

 

Tuesday 7.02.19
WOD: “The Last Jedi”

Extra Credit: Snatch

Spend 15 minutes working to a Triple Snatch
* These should be performed as 3 singles, and can be either Power or Squat. This would be a good day to work on whichever movement is weaker for you.

 

 

Wednesday 7.03.19
Rest Day / Active Recovery

 

 

Thursday 7.04.194th of July Schedule – CrossFit 7, 8, 9, and 10 a.m. BeachFit: 7:15, 8:15, 9:15, and 10:15

Rest Day / Active Recovery

 

 

Friday 7.05.19

WOD: “Hanging up the Cleats”

Extra Credit: Bike Intervals

10 Rounds:
:30 on / :30 off for Max Calories on the Bike Erg or Rogue Air Bike
*This should be a hard effort on the Bike

 

 

Saturday 7.06.19

WOD: “Back for Seconds”

Extra Credit: Midline Work

4 Rounds (Not for Time):
12 Double KB Front Rack Lunges
8 Tempo Double KB Bent Over Rows (20×1)
20 GHD to Parallel

*Find a weight that you can perform for both movements

BeachFit Week of WODS 6.24.19

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Monday 6.24.19

Cinder Block”

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

200 meter Run (Adv: 250 meters)

60 foot Walking Lunge (Adv: Add DBs)

-Rest 1:00-

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

550/450 meter Bike (Adv: 650/550 m)

30-40 sec. of KB Goblet Wall Sit 

Coaches Notes:

We are continuing our “construction” series today with another longer, interval workout. Find a standard that will have you finishing around 2:00 on each set. Put detailed notes in Sugar Wod for distances and weights. 

 

Tuesday 6.25.19

“Monkey Business”

5 sets:

AMRAP 4

9 RKBS (Adv: 53+/35+)

15 sec. of Active Hollow Hang 

15 Butterfly Sit ups 

21 Plate Jumps 

-Rest 1:00 between sets-

Coaches Notes:

Today we are going to get a lot of reps on some food fundamental movements, as well as a good dose of core strength work. Your score for Sugar wod is total rounds + reps over the 5 sets. 

 

Wednesday 6.26.19

“Pace Setter” (Compare: 4.19.19)

A. AMRAP 25

21/15 cal Row 

15 Box Jumps 

9 Burpees to Target 

Coaches Notes:

Today is a re test from about 8 weeks ago. Give this your toughest effort! Try to find your fastest possible pace that you can repeat every round! Your score for Sugar Wod today is rounds + reps.

 

Thursday 6.27.19

“Dragon Whispers”

A. AMRAP 23

30 foot Sled Drag 

60 foot Bear Crawl 

11/8 Cal Ski Erg (Adv: 14/11)

7 SA Bent Over Row / arm (20X0)

14 Banded Dead Bugs 

+

Mob Wod 

Coaches Notes:

Today is what we call a “performance care” day. This is meant to be a low intensity format that allows your body to recover while also touching on some corrective exercises. We strongly encourage you to take your time today and use this day to focus on movement QUALITY. Sugar wod is notes only. 

 

Friday 6.28.19

“Self D-Struct”

A. In 11:00 build to your heaviest:

14 SA DB Strict press / arm (20X0)

*After each set complete:

125 meter Run 

B. 2 sets:

Tabata x 3 / movement 

Flutter Kicks (Adv: Hold KB locked out)

KB Deadlift 

KB Goblet Squats 

Coaches Notes:

Today our main focus is on the DB Press. Be sure to check your notes for the last few Fridays to see what weight you used and try to use that same weight or heavier for the 14 reps / arm. Your score today is weight used for part A and part B. 

 

Saturday 6.29.19

“Eva on Wheels”

For Time – In teams of 2

3 Rounds (Adv: 4 Rounds)

1600/1300 meter Bike Erg

30 RKBS (Adv: 53+/35+)

30 Jumping Pull ups 

Time cap: 24 min 

Coaches Notes:

Today is a team version of a hero workout called “Eva”. We also will be biking in place of the run for this wod. Reps can be split between partners in any way. Try to have fun with this one! Score today is total time. Make sure to record partners name for notes!

 

Sunday 6.30.19

“Lean On Me”

A. For Time – In teams of 2

400 meter Run (Together)

30 Dball Cleans 

400 meter Run (Together)

40 DB Step Overs 

400 meter Run (Together)

50 Burpees 

400 meter Run (Together)

60/40 cal Row 

Time cap: 23 min 

Coaches Notes:

We are finishing out the week with a really fun but challenging partner workout. Your score for today is total time. 

Extra Credit 6.24.19

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Monday 6.24.19

WOD: “Sky Zone”

Extra Credit:
Muscle-ups: 3 sets (Rest as much as needed between sets):
* 100% of Max Unbroken Set of Muscle-ups

Pull-ups: 3 sets (Rest as much as needed  between sets):
* 100% of Max Unbroken Set of Strict Pull-ups

 

Tuesday 6.25.19

“Tarzan”

Extra Credit:

Complete 5 sets of 5 reps at 80-85% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs

Wednesday 6.26.19

WOD: “Raining 3’s”

Extra Credit:
Tabata GHD Sit-ups (4 x :20 on / :10 off)
– Rest 1 minute –
Tabata Rogue Echo Bike (4 x :20 on / :10 off)
– Rest 1 minute –
Tabata GHD Hip Extensions (4 x :20 on / :10 off)

Thursday 6.27.19

Rest Day / Active Recovery

Friday 6.28.19

WOD: “Men in Black”

Extra Credit:
3 Rounds:
500m Row
*Rest 2:00 between attempts (Focus on staying consistent)

Saturday 6.29.19

WOD: “Tread Water”

Extra Credit:
4 Rounds (Not for Time):
6-8 DB Bent Over Rows / side (20×1 Tempo)
:30 Tuck Hold (Adv. Hollow Hold)
:30 Rest

CrossFit Week of WODS 6.24.19

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Monday 6.24.19

Strength/Skill Work: Front Squat: 4 sets of 6 reps @ 70-75% of test in weight at 3031 Tempo (18 minutes)

“Sky Zone”

12 min EMOM: (:45 on/:15 off)

Min 1: 4-6 Tall Box Jumps

Min 2: 4-6/side Elevated Split Squat S(Pistols)

Min 3: 12/9 Cal Ski Erg S(15/12)

WOD Tips:
– This will be the third week of the Tempo Front Squats, with an increasing percentage and decreasing reps. If you have been hitting this consistently every week, this week will be about 10% heavier than last week. We are adding in a 4th working set because the reps have decreased so much. The challenge of this movement comes in the Tempo.
– “Sky Zone” will be our quick finisher for the day. During the first minute of the EMOM you will perform 4-6 Tall Box Jumps. These should be performed as singles, challenging yourself on the height each round. Minute 2 we will be performing a single leg squat variation. You may choose to complete 4-6 Elevated Split Squats per leg, or 12 pistols. On the split squats you will have to transition from leg to leg quickly, and you may choose to add dumbbells for an added challenge. For the Cal Ski the goal is to finish in around :45 seconds, so choose the calorie numbers that allow you to do this.

Tuesday 6.25.19

“Tarzan”

28 min AMRAP:

250m Run

2 Rope Climbs F(6 RA Pull-ups) S(1 Legless + 2 RC)

25 Sit-ups

200ft DB Farmers Carry F(40/25) P(50/35) S(60+/45+)

WOD Tips:
– “Tarzan” is a long Tuesday workout. Because the AMRAP is so long we encourage you to come out at a pace that you think you can sustain for a nearly 30 minute workout. We encourage everyone to stay with the full distance on the run, which should take most people 1-1:30 minutes. The Rope Climbs should take under a minute to complete. If you choose the sport option with the legless rope climb, this should also take you the same time. We are bringing back the higher volume Sit-ups to challenge the core, which you should feel on the heavy Farmers Carry. On the carries we pick a heavy weight as long as you can keep the DB away from the body and stay upright.

Wednesday 6.26.19
Strength/Skill Work: Every 75 seconds for 8 Rounds (10 minutes) perform 1 Hang Power Snatch + 1 Power Snatch

“Raining 3’s”

3 min AMRAP:

3 Power Snatch F(95/65) P(135/95) S(155/105)

9 Burpees Over Bar


3 min AMRAP:

5 Power Snatch F(75/55) P(115/75) S(135/85)

9 Burpees Over Bar


3 min AMRAP:

7 Power Snatch F(45/35) P(95/65) S(115/75)

9 Burpees Over Bar

*Rest 1:30 after each AMRAP

WOD Tips:
– The focus today is the Power Snatch, which we will have in both the strength and the metcon. During the strength we will have two lifts one coming from the hang and the other from the floor. We will have 8 lifts total during this strength ideally using the first 3-4 building, and then staying at the same weight on the back half. We want this to be used as a technique focused day. If you struggle dropping under the bar quickly the hang power snatch does not leave a lot of room for error, which will give you the opportunity to improve upon this. Perform this complex as two singles, one from the hang and one from the floor.
– “Raining 3’s” will continue with the Power Snatch. Each 3 minute AMRAP will be scored separately. Although they look very similar, the reps and weight differences will cause you to attack each AMRAP differently. For each 3 minute AMRAP the goal is to complete 3 rounds. The weights on the barbell should go from something that has to be completed as singles, to something you could hang onto if needed. However with the style of workout, you may choose to do quick singles throughout. The burpees over the bar should be performed as lateral burpees, with a steady pace. You will get a 1:30 rest between each AMRAP to switch weights and note your score.

Thursday 6.27.19

“The 8th Amendment”
8 sets Tabata per movement (:20 on/:10 off):
Cal Row
Side Plank Up-Downs (alt. sides)
30’ Sled Push/Drag
Single Arm DB High Pull (alt. sides)
*Rest 30 seconds between movements

Core Down


WOD Tips:
– Today’s Tabata format is meant for a flush day, however if you have missed some days this week you may choose to push here and get a great workout. You will be staying at each individual station for 8 total rounds of :20 on/:10 off. For the rower this could be a flush pace, or a hard effort :20 seconds each round. During the Side Plank Up-Downs you will transition back and forth every :20, keeping controlled reps to get the most out of the movement. For the 30’ Sled Push/Drag you will complete one rep per interval, alternating between pushing and pulling. For the Single Arm High Pull, don’t shoot for how many reps you can achieve, instead focus on the quality of movement. There will be no score today, but make sure to record all of your notes.

Friday 6.28.19

Strength/Skill Work: 12 min EMOM

Min 1: 8 Single Arm DB Strict Press @ 85-90% (Right)

Min 2: 8 Single Arm DB Strict Press @ 85-90% (Left)

Min 3: 8 Barbell RDL’s (30×1)
Min 4: Rest

“Men in Black”

15 min AMRAP (Teams of Two):

20 Clean and Jerks F(115/75) P(135/95) S(155/105)

30 Cal Bike Erg

40 D-Ball Step-ups F(30/20) P(40/30) S(60/40)


WOD Tips:
– Our focus today is the Overhead Press, which we will have in the strength and the WOD. During the strength we will continue with the SA DB Strict Press progressions, as the weights continue to rise. If you were here last week, this should be another 5-10# jump depending on how it felt. We are getting closer to our test in weight, so the reps should start getting more difficult. There is not a set tempo, but we should always focus on slower down and faster up. The third minute of the EMOM will be a barbell RDL. We are using this movement to prep the hamstrings for the cleans that are coming in the WOD.
– “Men in Black” will be a challenging Partner WOD. We will continue with the overhead pressing using the Clean and Jerk in the workout. Select a weight on this that you can perform as quick tap and go reps back and forth with your team. You should try to push the pace on the Bike Erg switching off often enough that you don’t burn yourself out. The D-Ball Step-ups will be performed with the D-Ball on the shoulder, just make sure that you alternate shoulders as you go. All of these reps can be divided between you both as you wish.

Saturday 6.29.19
“Tread Water”

For Time:

2,000/1,600m Row

150 Double Unders

10 Rounds of “Cindy”


WOD Tips:

– “Tread Water” is a repeat workout last completed on 10.18.18. The row should take between 8-12 minutes for most people – try to stay consistent from start to end. The double unders shouldn’t take more than 3 minutes. If we need to, modify the movement to single unders, or even double taps, but cap yourself after 3 minutes with whatever option you choose. “Cindy” will be a big chunk of today’s workout and should take about as long as the row. If these movements are weaker for you, you may choose to stick with the performance or fitness reps for today’s workout. Ideally we are finishing this workout in around 22 minutes.

 

CrossFit Week of WODS 6.17.19

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Monday 6.17.19

Strength/Skill Work: 12 minutes to find a Moderately Heavy 1+1 Power Clean

“The Titanic”
Every 4 minutes for 16 minutes:

450/400m Row

5 Power Cleans @ 80-85% of Strength

WOD Tips:
– Our focus for today’s WOD is the Power Clean, which we will have in both the strength and metcon. During the strength we will be building to a heavy Power Clean double, performed as two singles. After your first rep, drop and resting for 5-10 seconds before your second attempt. You do not need to shoot for a new PR during the strength, instead work up to a heavy load for the day that was technically sound. Once technique starts breaking down, stop there.

– “The Titanic” is an interval strength focused workout. We will be using a percentage of the weight we found in the strength, and performing 5 Power Clean reps every interval. All of these reps should be performed like they were in the strength, with a drop and reset between each rep. We also encourage you to take your time on the 5 lifts, and space them out across the remaining time. We are only scoring the weight you use, not the time that you finish each interval. The row should be at a moderate pace, ideally finishing around 1:30-1:45.

 

Tuesday 6.18.19

“Strict Nicole” – Compare to 8.23.18

20 Min AMRAP:

400m Run

Max Strict Pull Ups

Core Down:
3 Rounds:
10 Barbell Curls
60 second Plank Hold

WOD Tips:

– “Strict Nicole” is a challenging variation of a CrossFit Benchmark WOD, that we last completed on 8.23.18. Each time you come back in from the run you will complete as many unbroken strict pull-ups as you can. If you are unable to get at least 5 reps per round, modify the pull-ups to max reps over 2 unbroken sets instead of just 1 set. This workout is run heavy, and we challenge every athlete to tackle the 400 m distance today. The run doesn’t need to be fast, but try to keep a consistent pace. We will be finishing off the day with a Core Down.

 

Wednesday 6.19.19

Strength/Skill Work: Front Squats: 3 sets of 9 reps @ 60-65% of test in weight @ 3031 Tempo

“Suicide Bomber”
2 Rounds: Tabata (3 Rounds per Station)
D-Ball Deficit Reverse Lunges

Burpees
Sit-ups (Adv. Alt. V-ups)
*20 second rest between stations

WOD Tips:
– We are on Week 2 of our Front Squat percentage work, and we are keeping the tempo! If you completed last weeks squats, you will understand the effect that these slow and controlled reps can have. If last week was tough for you, you may only want to make a 5% jump this week in weight, or if they felt easier you can make a 10% jump from last week. We are also cutting off 3 reps PER set, which will take around :20 seconds off the amount of time you have to hold the barbell in the front rack position. Stay true to the Tempo!
– “Suicide Bomber” is our quick Tabata finisher for the day. We will stay at each station for 3 rounds through our :20 on / :10 of Tabata format, before transitioning to the next movement with a :20 break. The D-Ball Deficit Reverse Lunges are a different variation of a normal lunge that will slightly increase the range of motion, so you may start a little lighter than normal. The Lunges and Sit-ups will not be scored, instead focus on movement quality. The only scored movement in today’s WOD is the total number of Burpees you accumulate through the entire 2 round workout.

 

Thursday 6.20.19

“The Statue of Liberty”

24 min EMOM (:50 on / :10 off)

Min 1: 9 Single Arm DB Strict Press @ 75-80% (Right)

Min 2: 9 Single Arm DB Strict Press @ 75-80% (Left)

Min 3: Side Plank (Alt. Rounds)

Min 4: Bike Erg

Min 5: Double Unders F(Attempts)
Min 6: Rest

WOD Tips:
– “The Statue of Liberty” is our ‘flush’ workout of the week, but will also be building for the next week of our Single Arm Strict Press cycle. This week we are adding the Strict Press into our WOD for the day, and dropping the reps from 12 to 9. Treat this strength the same as last week, taking the percentages off of your weakest arm from the test in. If you did not test, try to increase slightly in weight from the previous week. The rest of the movements can be taken at a conservative flush pace to get a sweat, or you can push yourselves on these movements to make it a challenging workout. Record your weight on the Strict Press for the day.

 

Friday 6.21.19

Strength/Skill Work: Every 75 seconds for 4 Rounds (8 sets):
Set 1: 6-8 DBL Kettlebell RDL (30X1)
Set 2: 6-8 DB Bench Press (30X1)

“More Cowbell”

12 Minute AMRAP:

15 Cal Row

15 Russian Kettlebell Swings F(53/35) P(62/44) S(70/53)

15 Ring Push-ups

WOD Tips:
– We will have the same focus on pressing and hinging today in both the strength and metcon. During the strength we will be alternating between a KB RDL and a DB Bench Press. On both of the movements we encourage you to slightly increase weight round, as long as you can hold the tempo. Both movements have a small rep range letting you decide how heavy you want to go in this portion of the strength.
– “More Cowbell” is a 12 minute AMRAP hitting the same movement patterns that we did in the strength. For the Russian KBS find a weight that challenges you, but that you could hold onto unbroken for most sets. The Ring Push-ups should be broken into 2-3 quick sets for most, or 1 unbroken set if you are stronger at this movement. Use the rower as a chance to recover so that you can go into the swings and push-ups feeling ready. The score today will be the total rounds and reps.

 

Saturday 6.22.19
“Saturday Night Fever”
22 min AMRAP (Teams of Two):

60 Wall-Balls F(14/10) P/S(20/14)

50 Toes to Bar F(Toes to Rings)

40 Cal Ski Erg

30 Power Snatch F(75/55) P(95/65) S(115/75)

WOD Tips:
– “Saturday Night Fever” is a fun partner WOD to end the week. This AMRAP will have one partner working and one resting throughout, dividing the reps between your group as you wish. The reps on all of the movements are higher than you will typically see, so divide them up early to be able to sustain for the entire 22 minutes. Pick a weight on the Power Snatches that you could hang on for a few tap and go sets. This could still be a weight that you and your partner perform quick singles. For the rest of the movements, divide the reps early to get plenty of rest.

BeachFit Week of WODS 6.17.19

By: 0

 

Monday 6.17.19

“Hard Hat”

Every 4:00 for 24:00 complete:

250 meter Run (Adv: 300 m)

12 Box Jumps

9 KB Goblet Squats (20X1; Adv: 53+/35+)

Coaches Notes:

Today is a long interval workout building on our work from last week. Choose a scaling option that allows you to be finished under 3:00 on your first set. Your score today is your slowest round completed.

 

Tuesday 6.18.19

“Oh, Snap!”

5 sets:

1:30 on / 1:30 off

15 Plate Ground to OH

In Remaining Time:

Max calories on Bike Erg

Coaches Notes:

Today is another interval day but this time they will be very short and intense. A good average calories/round would be men 15+ and women 10+. Your score today is total calories over the 5 sets.

 

Wednesday 6.19.19

“Attack of The Clones”

AMRAP 27

21/15 cal Row

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

15/9 cal Ski Erg

30-40 sec. of Side Plank R

250 meter Run

30-40 sec. of Side plank L

Coaches Notes:

Today is a long aerobic workout that is meant to push you to sustain the highest level of output possible. A good goal for today 3+ rounds.  A good Advanced goal would be 4+ rounds. Your objective today is to make EVERY round the exact same pace, hence the name. Your score today is rounds + reps. The Run and each static hold will count as 1 rep for scoring purposes.

 

Thursday 6.20.19

“Revival of The Fittest”

AMRAP 22

5 “12 Volts”

5 SA Ring Rows / arm

15 Band Tricep Extensions

10 DB Goblet Good Mornings (21X1)

60 foot HEAVY SA Farmer’s Carry / Side

+

Mob Wod

AMRAP 5

Coaches Notes:

Today we are focusing on bodybuilding and other performance care movements to solidify our foundational strength. We also want to recover a little bit so take your time and keep your intensity low, just concentrate on the best movement possible. No score today just notes.

 

Friday 6.21.19

“Touch The Sky”

In 10:00 build to your heaviest:

12 rep Single Arm DB Strict Press / arm (20X0)

*After each set complete:

4-6 Split Squat Rock Backs / leg

EMOM 12

Min 1: 11/8 Cal Bike Erg (Adv: 14/11)

Min 2: 40 sec. of BF Curtis P’s

Min 3: 40 sec. of Jump Rope singles (Adv: Double Unders)

Coaches Notes:

Today we are continuing to build on our single arm press while also putting the rest of the body through a tough test! No body parts will be spared today! Your score is heaviest weight for part A and notes for part B.

 

Saturday 6.22.19

“Double Whammy”

AMRAP 10

9/6 Cal Row (Adv: 12/9)

9 Double KB Suitcase Deadlift (20X1)

30 foot Sled Push

-Rest 2:00-

AMRAP 10

12 Wall Balls

12 Crossbody Knee Tucks

8 Box Jumps

Coaches Notes:

Today we want you to really go for it in each workout. Your reps are low enough that you should be able to most sets unbroken, so try to push it for the full 10 minutes! Your score today is rounds + reps for both workouts individually.

 

Sunday 6.23.19

“WHIT 2.0” (Compare: 1.28.19)

For Time

21-18-15-12-9- (female: 17,14,11,7,4)

Ski Erg Cals

Butterfly Sit ups

Hand Release Push ups

*Must Complete 100 meter D Ball Carry After each round.

Time cap: 21 min

Coaches Notes:

Today is a longer grind to end the week that will really challenge the upper body and your core. Hang tough on the ski erg! Score today is total time.

Extra Credit 6.17.19

By: 0

Monday 6.17.19

WOD: “The Titanic”

Extra Credit:
Bench Press: Complete 5 sets of 5 reps at 75-80% of your 1 Rep Max Bench Press*

*After each set perform 15 Banded Tricep Push-Downs

 

Tuesday 6.18.19

WOD: “Strict Nicole” – Compare to 8.23.18

Extra Credit:
Squat Snatch Complex
Every 2:00 for 10 minutes perform:

1 Hang Squat Snatch + 1 Squat Snatch
*This should be a weight that you can hit the 2 reps with no misses, and also can focus on technique. You may choose to slightly add weight after a few sets.

 

Wednesday 6.19.19

WOD: “Suicide Bomber”

Extra Credit:
4 Rounds:
1:00 min Ski Erg
1:00 min Rogue Bike
1:00 Rest
*This should be at a sustainable pace, focus on breathing. Get a little extra sweaty.

 

Thursday 6.20.19

Rest Day / Active Recovery

 

Friday 6.21.19

WOD: “More Cowbell”

Extra Credit:

Muscle-ups: 3 sets (Rest 3 minutes between sets):
* 70-80% of Max Unbroken Set of Muscle-ups (Ex. Max is 10 perform 7-8)
Pull-ups: 3 sets (Rest 3 minutes between sets):
* 70-80% of Max Unbroken Set of Strict Pull-ups (Ex. Max is 10 perform 7-8)

 

Saturday 6.22.19
WOD: “Saturday Night Fever”

Extra Credit:
On a 15-20 minute Clock:
Build to a Heavy Squat Clean

*If you have been following the past few weeks, this is the last week of this mini cycle. Build to a Heavy single for the day. Don’t allow yourself more than 2 misses on the day. If you have not been following the cycle, today would not be a day to shoot for a new PR, instead stop when it feels heavy.