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BeachFit Week of WODs 12.3.18

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Monday 12.3.18

“MUGS”

Every 3:00 for 21:00

200 meter Run (Adv: 250m)

12-15 Wall Balls 

30 sec. of Heavy Dball Hold

Tuesday 12.4.18

“Tin-Man”

A. On 10:00 clock build to your heaviest:

5-7 DB Bench Press (20X1) 

*After each set complete:

250 meter Bike Erg (Increase pace each set)

-Rest 2:00–

B. AMRAP 10

15-12-9-6-3

Burpees 

Strict Knees to Chest (Adv: Knees to Elbow)

Wednesday 12.5.18

“Plains,Trains, and Automobiles” (Compare: 10.2.18)

A. MB Clean Skill Work

B. For Time 

1500 meter Bike Erg (Adv: 2000 meters)

25 MB Front Squats  (Adv: 20 MB Cleans)

750 meter Row (Adv: 1000 meters)

25 MB Front Squats 

600 meter Run (Adv: 800 meters)

25 MB Front Squats

Time cap: 20 min

Target Time: 17 min

Thursday 12.6.18

“Pearl Harbor”

For Time 

10 Burpee Box Jump 

20 Dball Cleans 

30/22 cal Bike Erg 

40 Plate Ground to OH

30/22 cal Bike Erg 

20 Dball Cleans 

10 Burpee Box Jump

Target Time: 13 min 

Time cap: 15 min

Friday 12.7.18

“Barnstormer”

A. Every 3:00 for 9:00 complete:

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

20-24 DB Push Press

-Rest 1:30-

B. Every 3:00 for 9:00 complete:

1:00 of Jump Rope Singles (Adv: DU)

24-30 Alt. Reverse Lunges (Adv: Add MB 20/14)

Saturday 12.8.18

“The Rundown”

AMRAP 21 – In teams of 2

30 Mountain Climbers (2=1)

40 Ball slams 

50 Sit ups 

100 meter sled push 

250 Jump rope singles (Adv: 125 DU)

*One teammate must be running 100 meters at all times.

Sunday 12.9.18

“Justice League” (Compare: 8.5.18)

For Time – Teams of 2

3 Rounds 

200 meter Farmer’s Carry 

40/30 cal Assault Bike 

40/30 cal Ski Erg

40/30 cal Row 

Time cap: 28 min 

Saturday 12.01.18 Workout of the Day

By: 0

CrossFit WOD:

“Flying Panda”
5 Rounds For Time: (In Teams of 2 – 20 Min Cap)
20 Toes to Bar F(Toes to Rings)
25 Box Jumps F(20/16) P/S(24/20)
30 KB Swings F(44/26) P(53/35) S(62/44)

WOD Tips:
– “Flying Panda” is a super fun Partner WOD to end the week. However, because it is a Partner WOD we expect the intensity if the 5
rounds to stay high throughout the entire workout. The rep numbers on all of the movements are pretty low with the reps being
shared, so split the reps based on each others strengths and weakness! You will have to communicate as a team to figure out what is
best for you. For the KBS, try to go just heavier than what you would typically use. Because you have a partner to split the reps and
give you some rest, you can afford to push yourself. For the TTB feel free to modify to Knee to Chest or Feet as high as you can get
them. You can also change the movement to the Toe to Ring if needed. There is a generous time cap of 20 minutes today, but we
expect some teams to finish this WOD in under 15 minutes.

BeachFit WOD:

“2 Live Crew”

A. 5 sets:

2:00 on / 2:00 off

15/12 cal Row

With remaining time:

Max reps of DB Man Makers 

 

Friday 11.30.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Push Jerks – 12 Minutes to Build to a Heavy Set of 5

“Rack City”
12 Min AMRAP:
12/9 Cal Row
12 SA DB Shoulder to Overhead F(40/25) P(50/35) S(60/45)
12 DB Front Rack Lunges

WOD Tips:
– Today’s big focus is the Shoulder to Overhead which we will have in both the strength and the metcon. For the strength we will be
taking the Push Jerks from a rack and working up to a heavy set of 5 unbroken. Feel free to build throughout the 12 minutes as long
as we are able to keep the standards of the Push Jerk. Remember on the Push Jerk we are catching with the knees bent, and
standing all the way back up to finish the rep.
– “Rack CIty” is a spicy 12 min AMRAP to end the day. We will be starting on the rower with a lower rep number to shoot for.
Because of this try to keep the intensity of the row high. Our next two movements will just need 1 DB. Continuing with the S2OH
trend from the strength, we will have 12 single arm reps. Feel free to split the reps between your arms however you wish. Once you
are done you will bring the barbell down to the front rack position for 12 Front Rack Lunges. When selecting a DB weight, base it off
of your S2OH abilities. This should be something you can at least do 6 unbroken on each side. A challenging goal for the day will be
to shoot for 6+ Rounds.

BeachFit WOD:

“Skittles”

A. amSAP 22- Teams of 2 or 3

Red = 200 meter Run

Green = 10 Ring rows 

Yellow = 10 Lunges / leg

Orange = 15 RKBS

Purple = 10 Syncro Burpees 

Thursday 11.29.18 Workout of the Day

By: 0

CrossFit WOD:

“Pong”
22 Min AMRAP:
30 Second MB Weighted Wall Sit F(20/14) P/S(30/20)
6 Ring Body Saws
60’ Sled Drag F/P/S(135/90)
12/9 Bike Erg
15 Ball Slams F(20/15) P/S(30/20)

WOD Tips:
– “Pong” is a longer AMRAP that you can use as a flush for the day, or a great workout if you are looking for it. The workout has the
name “Pong” from the structure of the workout. You will start on one side of the room, and return the same way. None of the
movements should be heavy today, we want to focus on moving fluid with good technique. If you are looking to get more out of
today than just a flush, we encourage you to sprint the bike and the sled pulls. A good goal for the day is to shoot for 4-6 rounds.

BeachFit WOD:

“Hustle & Flow”

A. EMOM 21

Min 1: 200 meter Run (Adv: 250 m)

Min 2: 150/100 meter Ski Erg (Adv: 200/150m)

Min 3: 40 sec. of Wall Sit (Adv: Add MB)

+

Core Wod 

Wednesday 11.28.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

15 Minutes to Build to a Heavy Triple Hang Power Clean
*1 Set of Muscle Up Transitions F(Ring Rows) After Each Set

“Nasty Girls”
3 Rounds For Time: (13 Min Cap)
50 Air Squats
7 Ring Muscle Ups P(7 Pull Ups + 7 Ring Dips) F(7 Jumping Pull Ups + 7 Push Ups)
10 Hang Power Cleans F(95/65) P/S(135/95)
WOD Tips:
– A big focus for the day is the Hang Power Clean which we will have in the strength and the warm-up. During the strength portion
today, you will have 15 minutes to build to a heavy 3 reps. Because there are multiple reps you will also have to work on barbell
cycling which will come in handy once we get into the benchmark workout later in class. After each set of cleans, we will be
practicing different Muscle-up transition drills. Use this time to practice the basics of the movement, and you can even try to get
your first Muscle-up if the progressions feel good.
– “Nasty Girls” is a CrossFit Benchmark that we have repeated before on 11.21.16. This workout is meant to be fast, think
somewhere around 10 minutes or less today. The Air Squats should be done quickly as long as we are still fulfilling the entire range of motion and the movement quality is intact. The Ring Muscle-Up is the most technical part of the day. If you have Muscle-ups but
7 is a large number, consider cutting the reps down, or modifying the movement to one of our other options. The Hang Power Clean
should be a weight that you can do at least the first 2 Rounds unbroken, possibly having to break once on the last round if needed.

BeachFit WOD:

“Chop Shop”

A. AMRAP 25

30-40 sec. of Hollow Hold 

10 SA RKBS / side 

8 Half Kneeling Band Chop / side 

6 Double DB RDL+ 6 Bent over Row (20X0)

30’ Sled Push 

Tuesday 11.27.18 Workout of the Day

By: 0

CrossFit WOD:

“Run For The Money”
4 X 4 Min AMRAPs
600m Run
40 Double Unders F(40 Plate Jumps) S(60 Dubs)
Max Burpees in Remaining Time
*2 Minutes Rest Between AMRAPs

Core WOD

WOD Tips:
– “Run for the Money” is an interval workout that will push you to move quickly in the set work to get to the scored movement.
Because there are 2 minutes of rest after each AMRAP, your pace should be aggressive. Our goal of the workout is for everyone to
get to the burpees. If you think the 600 m run will take you over 3:00 to complete, modify the distance down to a 400 m. The double
unders should take around :30 to :40 seconds to complete. If you don’t have double unders yet, today we will be modifying the
movement to plate jumps. If you are very efficient on Double Unders, shoot for the sport option today of 60 reps. With any
remaining time in the interval you will be completing burpees, which will be your score for the day. You should expect to have :30-
1:00 of total time to accumulate burpees each round.

BeachFit WOD:

“Sonny and Cher” (Compare: 7.12.18)

A. Partner AMRAP 20 – In teams of 2

40 Box Jumps / Step ups 

30 DB Push Press 

20 Ring Rows (20X0; Adv: Strict PU)

+

After party 

Cool down Mobility/Stretch 

Monday 11.26.18 Workout of the Day

By: 0

CrossFit WOD:

“Tour De France”
20 Min EMOM:
Min 1) 3 Overhead Squats (AHAP – From the ground)
Min 2) 10/8 Cal Assault Bike Sprint F(8/6 Cals)
Min 3) 15-20 GHD Sit Ups to Parallel
Min 4) Rest

WOD Tips:
-Today’s WOD is formatted just the same as last Monday’s workout with some differences in the movements. The meat of the
workout will come from the barbell with 3 Overhead Squats. We would like you to try and stay at the same weight across EMOM,
and they will be coming from the floor today which could affect the weight you plan to use. The next minute will be upstairs on the
Assault Bike. This should be a SPRINT that takes around :20 seconds to complete. If you are not able to hit the 10/8 calorie count in
under :30 seconds, modify the calories to our Fitness option. This should be an all out pace. The last movement is the GHD Sit-up. If
you practice these often, lean towards doing the higher rep numbers, and stay lighter on the reps if you are still newer to this
movement. Just like last week, there is a lot of rest built in so make sure we are pushing ourselves on each movement.

BeachFit WOD:

“Rump Roast”

A. On an 10 min clock build to your heaviest:

7 Double DB Front Squat (1 sec. pause @ the bottom)

*After each set complete:

100 meter jog

B. For Time 

4 Rounds

27 Plate Jumps

21 Air Squats (Adv: Jump Squat)

15 Sit ups (Adv: Straight Leg; arms crossed)

Time cap: 10 min

BeachFit Week of WODs 11.26.18

By: 0

Monday 11.26.18

“Rump Roast”

A. On an 10 min clock build to your heaviest:

7 Double DB Front Squat (1 sec. pause @ the bottom)

*After each set complete:

100 meter jog

B. For Time 

4 Rounds

27 Plate Jumps

21 Air Squats (Adv: Jump Squat)

15 Sit ups (Adv: Straight Leg; arms crossed)

Time cap: 10 min

Tuesday 11.27.18

“Sonny and Cher” (Compare: 7.12.18)

A. Partner AMRAP 20 – In teams of 2

40 Box Jumps / Step ups 

30 DB Push Press 

20 Ring Rows (20X0; Adv: Strict PU)

+

After party 

Cool down Mobility/Stretch 

Wednesday 11.28.18

“Chop Shop”

A. AMRAP 25

30-40 sec. of Hollow Hold 

10 SA RKBS / side 

8 Half Kneeling Band Chop / side 

6 Double DB RDL+ 6 Bent over Row (20X0)

30’ Sled Push 

Thursday 11.29.18

“Hustle & Flow”

A. EMOM 21

Min 1: 200 meter Run (Adv: 250 m)

Min 2: 150/100 meter Ski Erg (Adv: 200/150m)

Min 3: 40 sec. of Wall Sit (Adv: Add MB)

+

Core Wod 

Friday 11.30.18

“Skittles”

A. amSAP 22- Teams of 2 or 3

Red = 200 meter Run

Green = 10 Ring rows 

Yellow = 10 Lunges / leg

Orange = 15 RKBS

Purple = 10 Syncro Burpees 

Saturday 12.1.18

“2 Live Crew”

A. 5 sets:

2:00 on / 2:00 off

15/12 cal Row

With remaining time:

Max reps of DB Man Makers 

Sunday 12.2.18

“Fred and Barney” (Compare: 7.28.18)

A. AMRAP 20 – In teams of 2

30 Australian Ring Rows (20X0)

60 D Ball Push press 

90 Dball Squats 

200 meter Farmer’s Carry 

CrossFit Week of WODs 11.26.18

By: 0

“I don’t think about yesterday. I think about today and getting better.” -Seal

Monday 11.26.18
“Tour De France”
20 Min EMOM:
Min 1) 3 Overhead Squats (AHAP – From the ground)
Min 2) 10/8 Cal Assault Bike Sprint F(8/6 Cals)
Min 3) 15-20 GHD Sit Ups to Parallel
Min 4) Rest

WOD Tips:
-Today’s WOD is formatted just the same as last Monday’s workout with some differences in the movements. The meat of the
workout will come from the barbell with 3 Overhead Squats. We would like you to try and stay at the same weight across EMOM,
and they will be coming from the floor today which could affect the weight you plan to use. The next minute will be upstairs on the
Assault Bike. This should be a SPRINT that takes around :20 seconds to complete. If you are not able to hit the 10/8 calorie count in
under :30 seconds, modify the calories to our Fitness option. This should be an all out pace. The last movement is the GHD Sit-up. If
you practice these often, lean towards doing the higher rep numbers, and stay lighter on the reps if you are still newer to this
movement. Just like last week, there is a lot of rest built in so make sure we are pushing ourselves on each movement.

Tuesday 11.27.18
“Run For The Money”
4 X 4 Min AMRAPs
600m Run
40 Double Unders F(40 Plate Jumps) S(60 Dubs)
Max Burpees in Remaining Time
*2 Minutes Rest Between AMRAPs

Core WOD

WOD Tips:
– “Run for the Money” is an interval workout that will push you to move quickly in the set work to get to the scored movement.
Because there are 2 minutes of rest after each AMRAP, your pace should be aggressive. Our goal of the workout is for everyone to
get to the burpees. If you think the 600 m run will take you over 3:00 to complete, modify the distance down to a 400 m. The double
unders should take around :30 to :40 seconds to complete. If you don’t have double unders yet, today we will be modifying the
movement to plate jumps. If you are very efficient on Double Unders, shoot for the sport option today of 60 reps. With any
remaining time in the interval you will be completing burpees, which will be your score for the day. You should expect to have :30-
1:00 of total time to accumulate burpees each round.

Wednesday 11.28.18
Strength/Skill Work:

15 Minutes to Build to a Heavy Triple Hang Power Clean
*1 Set of Muscle Up Transitions F(Ring Rows) After Each Set

“Nasty Girls”
3 Rounds For Time: (13 Min Cap)
50 Air Squats
7 Ring Muscle Ups P(7 Pull Ups + 7 Ring Dips) F(7 Jumping Pull Ups + 7 Push Ups)
10 Hang Power Cleans F(95/65) P/S(135/95)
WOD Tips:
– A big focus for the day is the Hang Power Clean which we will have in the strength and the warm-up. During the strength portion
today, you will have 15 minutes to build to a heavy 3 reps. Because there are multiple reps you will also have to work on barbell
cycling which will come in handy once we get into the benchmark workout later in class. After each set of cleans, we will be
practicing different Muscle-up transition drills. Use this time to practice the basics of the movement, and you can even try to get
your first Muscle-up if the progressions feel good.
– “Nasty Girls” is a CrossFit Benchmark that we have repeated before on 11.21.16. This workout is meant to be fast, think
somewhere around 10 minutes or less today. The Air Squats should be done quickly as long as we are still fulfilling the entire range of motion and the movement quality is intact. The Ring Muscle-Up is the most technical part of the day. If you have Muscle-ups but
7 is a large number, consider cutting the reps down, or modifying the movement to one of our other options. The Hang Power Clean
should be a weight that you can do at least the first 2 Rounds unbroken, possibly having to break once on the last round if needed.

Thursday 11.29.18
“Pong”
22 Min AMRAP:
30 Second MB Weighted Wall Sit F(20/14) P/S(30/20)
6 Ring Body Saws
60’ Sled Drag F/P/S(135/90)
12/9 Bike Erg
15 Ball Slams F(20/15) P/S(30/20)

WOD Tips:
– “Pong” is a longer AMRAP that you can use as a flush for the day, or a great workout if you are looking for it. The workout has the
name “Pong” from the structure of the workout. You will start on one side of the room, and return the same way. None of the
movements should be heavy today, we want to focus on moving fluid with good technique. If you are looking to get more out of
today than just a flush, we encourage you to sprint the bike and the sled pulls. A good goal for the day is to shoot for 4-6 rounds.

Friday 11.30.18
Strength/Skill Work:

Push Jerks – 12 Minutes to Build to a Heavy Set of 5

“Rack City”
12 Min AMRAP:
12/9 Cal Row
12 SA DB Shoulder to Overhead F(40/25) P(50/35) S(60/45)
12 DB Front Rack Lunges

WOD Tips:
– Today’s big focus is the Shoulder to Overhead which we will have in both the strength and the metcon. For the strength we will be
taking the Push Jerks from a rack and working up to a heavy set of 5 unbroken. Feel free to build throughout the 12 minutes as long
as we are able to keep the standards of the Push Jerk. Remember on the Push Jerk we are catching with the knees bent, and
standing all the way back up to finish the rep.
– “Rack CIty” is a spicy 12 min AMRAP to end the day. We will be starting on the rower with a lower rep number to shoot for.
Because of this try to keep the intensity of the row high. Our next two movements will just need 1 DB. Continuing with the S2OH
trend from the strength, we will have 12 single arm reps. Feel free to split the reps between your arms however you wish. Once you
are done you will bring the barbell down to the front rack position for 12 Front Rack Lunges. When selecting a DB weight, base it off
of your S2OH abilities. This should be something you can at least do 6 unbroken on each side. A challenging goal for the day will be
to shoot for 6+ Rounds.

Saturday 12.1.18
“Flying Panda”
5 Rounds For Time: (In Teams of 2 – 20 Min Cap)
20 Toes to Bar F(Toes to Rings)
25 Box Jumps F(20/16) P/S(24/20)
30 KB Swings F(44/26) P(53/35) S(62/44)

WOD Tips:
– “Flying Panda” is a super fun Partner WOD to end the week. However, because it is a Partner WOD we expect the intensity if the 5
rounds to stay high throughout the entire workout. The rep numbers on all of the movements are pretty low with the reps being
shared, so split the reps based on each others strengths and weakness! You will have to communicate as a team to figure out what is
best for you. For the KBS, try to go just heavier than what you would typically use. Because you have a partner to split the reps and
give you some rest, you can afford to push yourself. For the TTB feel free to modify to Knee to Chest or Feet as high as you can get
them. You can also change the movement to the Toe to Ring if needed. There is a generous time cap of 20 minutes today, but we
expect some teams to finish this WOD in under 15 minutes.

Saturday 11.24.18 Workout of the Day

By: 0

***Normal Saturday Schedule***

CrossFit WOD:

“Pain and Gain”
18 Min AMRAP: (Teams of 2)
30/24 Cal Assault Bike
30 Deadlifts F(155/105) P(185/125) S(205/145)
30 DB Bench Press F(50/25) P(60/30) S(70/35)

WOD Tips:
– “Pain and Gain” is a longer Partner WOD to end the week. Because it is a Partner WOD only one of you will be working at a time,
while the other partner is resting. As a team you may decide how to split the reps however you wish based off of the strengths and
weaknesses of each other. When selecting a Deadlift weight it should be something that you can hang onto sets of 7-10 reps each
time you get back to the bar. The DB Bench Press weight should be very similar, look for a weight that you can complete 7-10 reps
before switching out. You both may choose to split the reps differently but a good example would be 8, 8, 7, 7. Each teammate does
a set of 8 and 7. During the bike, if this is a movement you struggle on, base your switches off of time (15-20 secs each) to keep the
intensity high. A good challenge for the day is to get 4+ rounds.

BeachFit WOD:

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

For Time: 

10 Rounds

100 meter Run

9 KBS

9 Box Jumps 

Time cap: 21 min