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CrossFit Week of WODs 10.7.19

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Monday 10.07.19

Strength/Skill Work: 10 min EMOM of 1 Clean and Split Jerk @ 75-85%

“Hanging on by a Thread”

2 Rounds (Partner WOD):
60 Wall-Balls F(16/10) P/S(20/14)

40/30 Cal Bike Erg S(50/40)
20 Clean and Jerks F(95/65) P(135/95) S(165/110)
*15 minute cap

WOD Tips:
– Our big focus today is the Clean and Jerk which we have in both the strength and metcon. During the strength we will be hitting 1 Clean and Split Jerk every minute for 10 minutes. We have been prepping the split jerk the past couple of weeks, and now it is time to combine it with the clean. If you don’t know your 1 rep max, pick a weight that is challenging but that you can hit with good technique.
– “Hanging on by a Thread” will be also have the clean and jerk, but this time focused on a quicker cycle time. This should be a weight that you could do 5 unbroken if we asked you to, but you may choose to do fast singles in the WOD. All of the reps will be split between you and your partner as you wish during the 2 rounds. Because the workout is only 2 rounds push yourself to hang onto the wall-balls for bigger sets, while switching off on the bike when you feel the intensity dropping. The goal for this workout is to finish around 12 minutes.



Tuesday 10.08.19

“Lead Foot“ (Repeat from 3.12.19)
4 Min AMRAP:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull Ups F(Pull Ups/Ring Rows)

4 Min AMRAP:

21/15 Calorie Row

21 Burpees

21 Toes-to- Bar F(Knees to Chest)

4 Min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups F(Jumping Pull Ups)

*Rest 4:30 Between AMRAPs

WOD Tips:

-Today we will be tackling “Lead Foot”, a repeat workout from 7.16.18 and 3.12.19. During each 4 minute AMRAP the reps decrease, gymnastic movements changes, and we are expecting you to get further through each time. In the first AMRAP, getting a good chunk of chest to bar pull ups done would be a good goal. During the second AMRAP, we hope to complete the Toes to Bar, and by the last AMRAP, we are hoping to complete the row on round 2.  For the gymnastics movement each round, make sure you are able to get sets of 5+ reps at a time, at whatever standard you choose.  This will keep the intensity of this workout high, and keep you working for most of the 4 minute interval.  Our score today is going to be total reps.



Wednesday 10.09.19

Strength/Skill Work: Every 75 seconds for 8 Rounds:

Set 1: 6-8 DBL DB RDL (30×1)

Set 2: 6-8 Side Plank Rotations (30×1)

“Sixteen Candles”
16 min AMRAP:

20 Russian KBS F(44/26) P(53/35) S(62/44)
18 Box Jumps F(Step-ups) P/S(24/20”)
16/12 Cal Ski Erg
240 ft. D-Ball Shoulder Carry F(60+/40+) P(80+/60+) S(100+/80+)

WOD Tips:
– This week we are taking a deload from our Sumo Deadlifts before we retest our 5 rep max next week. However, we still want to hit the movement pattern this week using the DBL DB RDL. Pick a weight on this that allows you to stay true to the 3 second tempo on the lowering phase. We will be alternating this with 6-8 Side Plank Rotations.
– “Sixteen Candles” will continue with the hinge pattern during the Russian KBS. Pick a weight on the swings that you can complete in 1-2 sets every round. The Box Jump reps will add up quickly through this workout so modify to a height that lets you stay moving, switching to step-ups if needed. Try to complete the Ski Calories in around 1 minute. The D-Ball Shoulder Carry can be as heavy as you wish, walking one lap around the rig on one shoulder, then switching shoulders for another lap. Avoid coming out too hot on this workout, instead try to find something you can sustain.



Thursday 10.10.19

The Arnold Classic”
20 min EMOM (:50 on/:10 off):

MIn 1: 6-8 DB Bench Press (AHAP)

Min 2: 1-2 Rope Climbs F(4-6 RA Pull-ups) S(3 Rope Climbs)

Min 3: Max Cal Bike Erg

Min 4: Rest


WOD Tips:
– “The Arnold Classic” will be a chance to build in the DB Bench Press. During the 20 minute EMOM we will be staying at one station for :50 seconds, with :10 seconds to rotate and rest between. For the Bench Press you will be building to a heavy 6-8 reps, increasing the weight ideally each round. For the Rope Climbs use this as a time to practice the movement. Because it is meant for practice, pick a rep number that you can work through quickly, not something that takes you nearly the entire minute. On the Bike Erg we want you to push this as hard as possible the entire :50 seconds, knowing that you will get a rest right after. You will always get rest right after the Bike Erg, and right before the Bench Press.



Friday 10.11.19

Strength/Skill Work: Every 2:30 for 5 rounds perform 2 Front Squats @ 80-90% of 1 Rep Max
*After each set perform 12-16 Alt. V-ups

Gimme the Loot”

Every 4 minutes for 12 minutes perform:

400m Run F(300m)

10 Front Squats F(75/55) P(95/65) S(115/75)

30 Double Unders F(Plate Hops) S(50 Dubs)

*Score is slowest round

WOD Tips:
– Our big focus today is the Front Squat, which we have in both the strength and the metcon today. During the strength you will be given time to build up to 80-90% of your 1 Rep Max, before completing your 5 rounds of 2 reps. If you don’t know your 1 Rep, this should be a challenging 2 reps, but we should not pick a weight that we might fail. Between each set for some core accessory we will be perform 12-16 Alt. V-ups.
– “Gimme the Loot” is a very quick 3 round interval workout. Your goal is to finish 1 round as fast as possible, and then rest with remaining time until the 4 minute mark to start the next round. Ideally we are completing each round in close to 3:00 minutes to give at least 60 seconds of rest. For the runs try to push the pace knowing there is only 3 rounds. The Front Squats should be a weight that you can complete unbroken every single round. Today the Double Unders need to be quick so modify the number as needed, or change the movement to Plate Hops. Your score today will be your slowest round of the 3.



Saturday 10.12.19

“Open WOD 20.1”

Extra Credit 9.30.19

By: 0

Monday 9.30.19
WOD: “Partner 17.1”

Extra Credit:

3 Rounds (Not For Time):

15 Single Arm High Pulls / Arm

15 Single Arm Banded KB Bottoms Up Presses / Arm

*Perform the Single Arm High Pulls and KB Presses as a superset on one arm first, then rest, then repeat on the other arm. Rest as needed in between arms and rounds.

**KB Bottoms Up Presses are just like it sounds. Bottom of the kettlebell is up towards the sky and we are performing an overhead press. The challenge is to use a red band around the rig and place it in the wrist across the body and perform the KB Bottoms Up Presses. If you feel like the KB Presses are challenging enough, then stay with the presses on their own.



Tuesday 10.01.19

WOD: “Time Change“

Extra Credit:
Annie: For Time

40-30-20-10 (optional to do full Annie: 50-40-30-20-10 of each)

Double Unders

Abmat Sit-ups

*Great opportunity to practice double unders and work on your core



Wednesday 10.02.19
WOD: “Crossing the Delaware”

Extra Credit:
10 Min EMOM:

1 Power Position Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean

*Use some time to build up to a weight and stay there the whole 10 minutes. This should be relatively light (maybe around 50% of your squat clean). The limiting factor will be the power position clean. The focus for today will be speed underneath the bar.



Thursday 10.03.19
WOD: “Team Cement Mixer”

Rest Day / Active Recovery



Friday 10.04.19

WOD: “Ladder to the Moon”

Extra Credit:

For Time:

400m Heavy Double KB Farmer Carry (70/53)

*Go twice around both buildings for the Farmer Carries. The goal is to complete this in as few sets as possible. Rest as needed.



Saturday 10.05.19

WOD: “Dragon Slayer”

Extra Credit:


DB Bench Press

Australian Ring Rows

*Get that pump on!! Goal today is to move fast but with good form.

CrossFit Week of WODs 9.30.19

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Monday 9.30.19
Strength/Skill Work: 10 min EMOM of 1 Squat Snatch @ 75-85% F(1 Power Snatch + 1 Overhead Squat)

“Partner 17.1”

For Time: (15 min cap)
DB Snatches F(40/25) P(50/35) S(60/45)
*After each set perform: 15 Burpee Box Jump Overs F(Burpee Step-up Overs) S(20 reps)

WOD Tips:
– The focus for the day is the Snatch. In the strength we will be hitting 1 Squat Snatch every minute for 10 minutes. This is a percentage that should be challenging, but we should be very confident that we will not miss any lifts. To become more consistent in your lifting, these are the percentages that can give you the most bang for your buck, so try to stay within them and not go any heavier today.
– With the Open right around the corner, what better way to prepare than with a variation of a past Open WOD. We will be continuing with the Snatch trend, this time with the DB. Because you are with a partner you can challenge yourself a little more on the DB weight, but you should still be able to perform at least 10+ reps every time you pick up the weight. Between each set of DB Snatches, as a team you will complete 15 Burpee Box Jump Overs. You can split all of the reps anyway you wish, one partner working while one partner is working.



Tuesday 10.01.19

Strength/Skill Work: 18 minutes to build to a heavy set of 3 Back Squats
*After each working set perform 4-6 DB Bent Over Rows/side

“Time Change“
12 min EMOM: (:45 on/:15 off)
Min 1: 4-6 Back Squats @ 70-80% of Strength

Min 2: Max Set of Strict Pull-ups
Min 3: Max Cal Row
Min 4: Rest

WOD Tips:
– The focus of today’s workout will be the Back Squat, which we will have in both the strength and metcon. During the strength we will have 18 minutes to build up to a heavy 3 reps. This does not need to be a 3 rep max, but something that was challenging for the day. Between each set we will perform 4-6 DB Bent Over Rows per side to prep us for the Strict Pull-ups in the workout.
– “Time Change” is an EMOM workout that will also focus on the Squat. You will use 70-80% of the 3 reps you found in the strength, and complete 4-6 reps at that weight each round. In minute two we will complete 1 quality set of Strict Pull-ups. This does not need to be a max unbroken set, just a number of reps that you can hit with quality and stay consistent at. Minute 3 will be an all out Max Calorie Row. Try to push this movement as it will play into your score for the day. You will always get the 4th minute off after the row to rest, and switch weights on your back squat as needed.



Wednesday 10.02.19
“Crossing the Delaware”

4 Rounds:

In 1:30 complete:

250/200 meter Ski Erg

Max reps of Medball Squat Clean F(16/10) P(20/14) S(30/20)

*Rest 1:30

In 1:30  complete:

500/400 meter Bike

Max reps of Ring Dips F(Push-ups)

*Rest 1:30

WOD Tips:
– “Crossing the Delaware” will be a fun back and forth interval workout! You will be working for 1:30 at one station, resting for 1:30, and then switching station. After that station you will also get a 1:30 rest, and we will continue this for 4 total rounds. Ideally for both stations we take around 1:00 to complete the Ski and Bike, using the last :30 seconds to complete as many reps as we can of the other movement. For the Medball Squat Clean this is coming on the back of a heavy squat day, and we want to use this light squat as a chance to loosen up the legs before some running tomorrow. It has been a while since we have completed ring dips, so on this station make sure you stay conservative in the first few sets to avoid burnout to quickly. If we are not comfortable with the Ring Dips we can modify this to Push-ups today.



Thursday 10.03.19
“Team Cement Mixer”

12 Rounds For Time: (24 Min Cap)

400m Run F(300m)

12 Toes to Bar F(Toes to Rings)

*Alternate Full Rounds – Partner 2 will start when partner 1 completes their run

WOD Tips:

– “Team Cement Mixer” is a workout that we last repeated on 11/13/2018. The focus of the workout is to perform a gymnastic movement under fatigue and while holding a consistent, but hard pace on the runs. Both partners will share 12 total rounds (6 per athlete) a new round starting as soon as the first partner returns from their 400 m run. The Toes to Bar should be completed in no more than two sets even if that means scaling the total number of reps down from 12, but try to hang on to the full amount if you think it is possible. To complete this workout under the time cap you will need to keep all of the runs under 2:00 minutes, if this is a number you don’t think is possible, we will modify the distance to a 300 m run.



Friday 10.04.19

Strength/Skill Work: 5 sets of 2 Sumo Deadlifts at 100-110% of Sumo Deadlift test weight (18 minutes)

Ladder to the Moon”

9 minute AMRAP:

6 Deadlifts @ 60-70% of Strength

12 Lunges S(Pistols)

36 Double Unders F(Double Taps)

WOD Tips:
– Our focus today is the deadlift which we will have in both the strength and the metcon. This will be our final building week in the Sumo Deadlift before we retest our 5 rep max. The percentages now should be over that of your original test weight, but we are only completing two reps at a time. Use half of the working time to get to your weight, and the other half to complete your 5 working sets.
– “Ladder to the Moon” is a quick 9 minute AMRAP to end the day. We will be using a percentage of the deadlift weight that we used in the strength for 6 reps per round in the workout. This should be weight that we can hang onto unbroken for all 6 reps each round. The lunges will be in place right beside your barbell, with the option to complete 12 pistols as a challenge. The double unders should be quick today, if you feel them eating away a lot of time modify them to double taps.



Saturday 10.05.19

“Dragon Slayer”

3 Rounds: (Partner WOD)
20/15 Strict Handstand Push-ups F(Seated DB Press) S(30 reps)
60/45 Cal Row
200m Sled Drag F(90/45) P/S(135/90)
*20 min cap

Core WOD

WOD Tips:
– “Dragon Slayer” will be a fun partner WOD to end the week strong! Through the entire WOD one partner will be working while the other partner is resting, switching whenever you decide. For the Handstand Push-ups ideally we can complete at least 3-5 reps everytime we kick up onto the wall. This is a movement that you should break up often to not burn out. The Cal row should also be broken up often so that you can push the pace and get through it quickly. For the 200m sled drag it will be one lap around both buildings, switch off as many times as you see fit, just avoid burning the legs out early for the row and next round drags. There is a 20 minute cap on this workout.

BeachFit Week of WODs 9.30.19

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Monday 9.30.19

“Billy Bob”


10/7 cal Ski 

10 Burpees 

-Rest 30 seconds-


10/7 cal Row 

10 DB Front Squats (Adv: 50+/30+)

-Rest 30 seconds-


10/7 cal Bike Erg 

10 RKBS (Adv: 70/53)

-Rest 30 seconds-

Coaches Notes:

Today is a long, challenging aerobic endurance workout that will serve as an excellent re test down the road. This is a great day to work on pacing! Your score for this workout is rounds + reps for each part individually.



Tuesday 10.1.19

“Oh Snap 2.0”

6 Sets:

1:30 On / 1:30 Off 

7 D Ball Cleans (Adv: 80+/50+)

With remaining time:

Max calorie Bike Erg 


Core Down

Coaches Notes:

Today is our high intensity interval piece for the week. Choose a challenging weight for the Dball that will really make you work for your 7 reps. It will be very hard to sprint the bike, and you won’t want to if you want to last all 6 sets. Try to find your hardest push pace you can sustain for the long haul! Your score today is total bike calories over the 6 sets. 



Wednesday 10.2.19

“Tuck N’ Run”


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

Min 2: 40 sec. of SA Front Rack KB Walking Lunges (Alt each round)

Min 3: 40 sec. of Tuck Hold (Adv: Hollow Hold)

-Rest 1:30-


Min 1: 40 sec. of Plate Jumps 

Min 2: 40 sec. of Shoot Throughs (3 sec. pause)

Min 3: 40 sec. of PVC Banded Rows (3 sec. pause)

Coaches Notes:

Today is a longer aerobic day with some good work on fundamentals and body building exercises. There is no score for today just add notes.



Thursday 10.3.19

“Wonder Wall”

In 5-6 sets:

Build to a 6RM Single Arm DB Press / Arm

*After each set Jog 100 meters 

Time cap: 9 min 


15 Wall Balls (Adv: 20/14)

12 Sit Ups (Adv: Arms Crossed)

9 Box Jumps 

Coaches Notes:

Today’s Focus is on the shoulder press, we want to get a good working number for the next few weeks! For part B, we are looking for 5+ rounds and a really good challenge for our regular attendees is 6 rounds, 2 minutes or better! Your score for part A is heaviest DB for 6 reps on each arm(RECORD THIS WEIGHT!!!) Part B is rounds + reps.



Friday 10.4.19

“Fat Amy”

In 10:00 Complete 4-5 sets of:

8 Double DB Deadlift (30X1)

*After every set:

6-8 Ring Rows(30X1; Adv: 3-5 Pull Up Negatives)


15 Ball Slams 

30 sec. of Plank (Adv: Weighted)

40 meter Heavy Farmer’s Carry (Adv: 70+/53+)

Coaches Notes:

Today is another strength focused day to end the week. We want to see you challenge yourself with the weight today in both parts! Your goal for part B is to complete 4 rounds. The aim is to keep volume on the low side as we prepare to take on a long retest that has a lot of reps tomorrow. Your score for today is heaviest DB used in part A plus notes. For part B, rounds + reps. 



Saturday 10.5.19

“Loredo” (Compare: 5.14.19)

For Time

5 Rounds (Adv: 6 Rounds)

24 Air Squats 

24 Push ups 

24 Walking Lunges 

400 meter Run 

Time cap: 34 min 

Coaches Notes:

Today we are re testing a workout we did in preparation for Murph back in May. The Advanced option is the actual “Loredo” workout found on! Your score today is total time. 



Sunday 10.6.19


AMRAP 22 – In teams of 2

60/45 cal Row 

50 Partner MB Sit Ups 

40 DB Box Step Overs 

3 Rope Lowers (Per Partner; Adv: 5 reps each)

Coaches Notes:

Today is a really fun partner workout that will require teammates to share the work all the way through and chip away at these reps. A good challenge for today would be to finish 3 total rounds! Your score for today is rounds + reps. 

BeachFit Week of WODs 9.23.19

By: 0

Monday 9.23.19

“Going The Distance”


125 meter Run 

10 Step ups (Adv: Hold DBs)

15 Sit ups (Adv: Add MB)

-Rest 1:30-


10/7 cal Ski Erg 

5 “12 Volts”

15 Air Squats (Adv: 25 Reps)

Coaches Notes:

This is another progression of our longer mixed modal Monday workouts. Find a comfy place working place to start and try to steadily build that pace over the entire workout. Your score for today is rounds + reps for each workout separately.



Tuesday 9.24.19

“Double Vision Quest”

5 sets:

2:00 On / 2:00 Off 

20/15 cal Row (Adv: 25/20; Beg: 15/10)

20 Plate Jumps

With remaining time:

Max reps of Push ups 

Coaches Notes:

Today is a tough interval based workout focused on aerobic power and upper body muscular endurance. Aim to be aggressive on the push ups and go to failure by the end of each set knowing you have plenty of rest coming up. Your score today is total push ups completed over the 5 sets.



Wednesday 9.25.19

“Time To Shine”

In 10:00 build to an 8 rep max: 

(Retest from 8.16.19)

DBall Front Squat (20X1)

After each set:

20 sec. of Half Kneeling Banded Chops / Side (Low to High)



120’ Shuttle Sprint 

6 SA Ring Rows / arm 

9 MB Rotational Throws / side 

Coaches Notes:

Today is a lighter volume day focused on strength and performance care movements. Put most of your effort into part A, we are re testing our 8 rep front squat from 6 weeks ago so be sure to look back in a SugarWOD for that number. Your score to today is heaviest Dball used in part A.



Thursday 9.26.19

“Magic and Bird”

AMRAP 20 – Teams of 2

60 meter Backward Sled Drag (30m / partner)

50 RKBS (Adv: 70+/53+)

40/30 cal Bike Erg 

30 V ups (Adv: 40 reps, Both athletes can work at the same time)

Coaches Notes:

Today should be a fun but challenging partner workout, especially into the second half of this one. A great goal for today is to shoot for 4 rounds! Your score for today is rounds + reps.



Friday 9.27.19

“24 Karats”


Min 1: 12/8 cal Ski Erg (Adv: 15/10)

Min 2: 12 DB Push Press (Build)

Min 3: 40 sec. of Alt. Weighted Reverse Lunges (Adv: Plate Deficit)

Min 4: Rest 

Coaches Notes:

Today is designed to be one of our toughest workouts of the week and the emphasis is on the push press. Your score for today will be the heaviest DB used in any of the six rounds.



Saturday 9.28.19

“Chex Mix”

For Time – Teams of 2

1200 meter Run (Adv: 1 Mile)

90 Plate Ground To OH (Adv: 120 Reps)

60 Box Jump Overs  (Adv: 80 Reps)

30 Burpees to Target (Adv: 40 Hangman Burpees)

Time Cap: 22 min

Coaches Notes:

Today is a really fun and also very challenging partner workout. Feel free to mix and match the Advanced and normal options to make this workout fit you! Your score today is total time to complete.



Sunday 9.29.19

“Tough Stuff”


100 meter Run

60 feet of Sled Push / Drag

40 Flutter Kicks 

-Rest 1:30-


10/7 cal Row 

7 Australian Ring Rows (20X1)

30 sec. of Heavy D Ball Hold 

-Rest 1:30-


10/7 cal Assault Bike 

30 sec. of Wall Sit 

14 Alt. DB Floor Press 

Coaches Notes:

Today is a long workout with many different exercises! This day could be very challenging if you push the pace, or more of an active recovery day if you slow down the pace and focus on quality movement. There is no score for today, just try to have fun and get a nice sweat. 

CrossFit Week of WODs 9.23.19

By: 0

Monday 9.23.19

Strength/Skill Work: 15 minutes to build to a heavy load for the following complex of 1 Push Jerk + 1 Split Jerk

“Hang Glider”

4 Rounds: (14 minute cap)
16 DB Front Rack Lunges F(40/25) P(50/35) S(60/45)

14 DB Hang Clean and Jerk

12/10 Cal Bike Erg

WOD Tips:
– The focus is Shoulder to Overhead to which we have in both the strength and metcon. For the strength we will have an open 15 minutes to build to a heavy load for 1 Push Jerk + 1 Split Jerk. 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.
– “Hang Glider” will continue the shoulder to overhead trend. For both the DB Front Rack Lunges and DB Hang Clean and Jerks you will be using just 1 DB. The lunges most likely won’t be the limiting factor for your weight, so when you are warming up choose your weight off of the clean and jerks and if you can do 7 unbroken per arm. To end each round you will have a quick 12/10 calorie bike erg before getting back to work on the DB. There is a 14 minute time cap, but we expect most people to be around 10-12 minutes.



Tuesday 9.24.19

“Timing the Market“

5 Rounds:

3 Minutes On/1:30 Minute Off:

15/12 Cal Ski Erg S(18/15 Cals)

200m Run S(250m)

Max Burpees in Remaining TIme

Core Down

WOD Tips:
– Today’s focus is on pacing, and how quickly you can recover. For 5 rounds you will be working for 3 minutes each with a 1:30 rest between each one. The goal is to push both the ski and run, and stay as consistent as possible on the burpee reps. Ideally both the run and row take around 1 minute to complete each, giving you :45-60 to rack up burpees. Avoid sprinting the first round and falling off early, instead try to increase your pace slightly each round.



Wednesday 9.25.19

Strength/Skill Work: 4 sets of 4 Sumo Deadlifts at 90-100% of Sumo Deadlift test weight (18 minutes)

“Over the Moon”

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

Min 1: Slam Balls

Min 2: Strict Knees to Elbow S(Strict Toes to Bar)

Min 3: Double Unders

WOD Tips:
– We are now on Week 3 of our Sumo Deadlift progression.This week we are taking the reps down again, from 6 to 4. The percentages did also increase, and we could potentially be working at our test-in weight. Base the percentage you work off of how you are feeling that day. Use the first 8-10 minutes to get to your working weight, and the final 8-10 minutes to complete your 4 sets.
– “Over the Moon” is a quick EMOM style workout to end the day. For the Slam Balls in the first minute we recommend that you stay lighter to accumulate more reps, and to stay moving for the entire :45 seconds. For the gymnastic movement in minute two, do worry about the number reps you accumulate but instead on the quality of movement. Regardless if you are doing Strict Knees to Elbow or Toes to Bar we should be coming back to a hollow body position each rep. Minute 3 will be our only score for this workout, and it will be the total number of double unders you accumulate through the 4 rounds. If you don’t have double unders, this is a great day to spend some time practicing.



Thursday 9.26.19

Magic Johnson”
32 min AMRAP:

12 DB Bench Press
300/250m Row
120 ft. SA Farmers Carry/side

:30 second Ring Support Hold (Accumulate)

:45 second Wall-Sit

WOD Tips:
– “Magic Johnson” is our long flush workout for the week. For the 12 DB Bench Press you can select the weight you wish to use, but be aware that you may be getting quite a few rounds of this workout. Because this is a flush day you can take the Row at whatever weight feels comfortable for you. For the farmers carry you will complete 120 ft. per arm, or 1 lap around the rig for each arm. Select a weight that allows you to stay upright and braced. For both the Ring Support Hold and Wall-Sit the goal is to accumulate the work time, you do not have to complete this unbroken. Come out at a conservative pace and try to sustain this for the entire 32 minutes.



Friday 9.27.19

Strength/Skill Work: 10 minutes to complete 7 sets of 2 Strict Pull-ups F(Banded) S(Weighted)

Fight Club 2.0”
3 Rounds For Max Reps: (:50 on/:10 off)

1 Min of Thrusters F(75/55) P/S(95/65)

1 Min of Box Jump Overs F(20/16) P/S(24/20)

1 Min of Pull Ups F(Jumping Pull Ups)

1 Min of Bike Erg

*1 Min Rest After Each Round

WOD Tips:

– Our strength today will be building upon our Strict Pull-ups from two weeks ago. If you added weight to your Strict Pull-ups last time, try to go just slightly heavier today. If you were using a band, see if you can use a smaller band for the 7 working sets this week. Because the reps have dropped, this is a great day to try getting your first few Strict Pull-ups.

– “Fight Club 2.0” is slightly altered CompTrain variation of the classic benchmark “Fight Gone Bad”. Like “Fight Gone Bad”, you will be spending 1 minute at each station, going for as many reps as possible – the movements however, have changed. For the Thrusters select a weight that you would be able to do 25-30 reps unbroken if we asked you to do – the first round should feel light. The boxes should be performed at a height that you can move through quickly, modifying to step-ups if needed. If we can not do pull-ups, or think that we can not get more than 10 in the minute, to keep the stimulus of the workout we will be substituting jumping pull-ups for our scale instead of ring rows or bands. Because you get a minute of rest as soon as you are done on the Bike Erg, this should be a very hard effort each round.



Saturday 9.28.19

“Ground Forces”

For Time (Partner WOD):

1 Mile Run F(1,200m)

150/125 Cal Row S(175/150)

75 Power Cleans F(95/65) P(135/95) S(155/105)
*25 min cap

WOD Tips:
– “Ground Forces” will be a long partner chipper to end the week. We will be starting with a 1 mile run together. If you think you won’t be able to run around an 8 minute mile, modify the distance to a 1,200m run. If one partner is faster than the other partner, they may start on the row as soon as they get back. There are a lot of calories to go around on the row, so switch on and off as you start feeling your pace and effort slow down. Once you make it through the first two movements, it’s time for the barbell. The Power Cleans should be at a weight that you could perform at least 10 reps tap and go when fresh, but as a team you can decide how to break up the reps. You may choose to do quick tap and go sets, or even quick singles from the beginning. There is a 25 minute cap on this workout, but the goal is to try and finish around 20 minutes.

Extra Credit 9.23.19

By: 0

Monday 9.23.19

WOD: “Hang Glider”

Extra Credit:

10 minute EMOM:
Min 1: 1 Set of Ring Muscle-ups
Min 2: :30 seconds of Max Double Unders

*If getting less than 1-2 Muscle-ups  in a set, perform 2 max sets in the minute


Tuesday 9.24.19

WOD: “Timing the Market“

Extra Credit:
3 Rounds (Not for Time):
8 DB Bent Over Rows / Arm
8 Single Arm DB Strict Press / Arm
*This does not have to be the same weight, but challenge both.


Wednesday 9.25.19

WOD: “Over the Moon”

Extra Credit:

Complete 5 working sets of the following complex:
1 Snatch Grip Deadlift + 2 Hang Power Snatch + 3 Overhead Squats
*Each of the 5 sets should be a challenging weight, so take time before hand to warm-up to a good starting weight.


Thursday 9.26.19

WOD: “Magic Johnson”

Rest Day / Active Recovery

Friday 9.27.19

WOD: “Fight Club 2.0”

Extra Credit:
With a Partner complete:
4 Rounds Each:
15/12 Cal Ski Erg
*Partner not on the Ski will hold a Plank


Saturday 9.28.19

WOD: “Ground Forces”

Extra Credit:

10 min EMOM of 1 rep @ 80-90% of your 1 Rep Max Clean:
*Take as much time as needed to build up to your 80-90% before starting your EMOM.

CrossFit Week of WODs 9.16.19

By: 0

Monday 9.16.19

Strength/Skill Work: Every 1:30 for 12 minutes perform 1 Squat Snatch + 1 Hang Squat Snatch F(Power)

“12 Strong”

12 min AMRAP:

6 Power Snatch @ 60-70% of Strength

9 Burpees Over the Bar

12 Toes to Bar F(Knee to Chest)

WOD Tips:
– The focus for the day is going to be the Snatch, which we have in both the strength and metcon. During the strength we will be building in a Squat Snatch and Hang Squat Snatch complex over 8 sets. If you are comfortable with the Squat Snatch this is a good time to challenge yourself on the weight and go up as your technique allows. If you are not yet comfortable with the Squat Snatch, you may choose to complete this complex as Power Snatch + Hang Power Snatch.
– “12 Strong” will also include the snatch. During this 12 minute AMRAP we will be working based off of 60-70% of the weight we found in the strength. If you felt strong on the strength you may want to stay around 60%, whereas if you stayed lighter to focus on technique you may be able to work closer to 70%. Also, instead of the Squat variation, we are now converting back to the Power Snatch which may also help decide the weight you plan to use. The Burpees Over the Bar will be performed lateral with the bar, working on staying low and being quick each rep. For the Toes to Bar ideally we are completing these reps in 1-2 quick sets. You may choose to modify this number down, or switch to a Knee to Chest.



Tuesday 9.17.19

“Time After Time“

20 min EMOM:

Min 1: 5 Front Squats (Heavy)

Min 2: Max set of Australian Ring Rows

Min 3: :50 second Max Cal Ski Erg

Min 4: Rest

WOD Tips:
– “Time After Time” is a strength focused EMOM. The biggest part of the day will be the 5 Front Squat reps in the first minute. We will have five total rounds, and ideally we are using at the same weight across all of the sets unless and adjustment needs to be made. For the Australian Ring Rows in the second minute we are looking for one challenging set. You can easily adjust the difficulty just by changing the angle of the rings. The 3rd station will be :50 seconds of a Max Cal Ski Erg. Knowing that you get a full minute of rest right after this should encourage you to push hard on this minute. You will always get your 1 minute of rest before the next round of the Front Squats to recover, and give you some time to change weight as needed.



Wednesday 9.18.19

Strength/Skill Work: 4 sets of 6 Sumo Deadlifts at 80-90% of Sumo Deadlift test weight (18 minutes)

“Fade Away”

4 Rounds for Time: (14 minute cap)

7 D-Ball Cleans F(60/40) P(80/60) S(100+/80+)

14 Box Jumps F(20/16) P/S(24/20)
21 Sit-ups

WOD Tips:
– This is Week 2 of our Sumo Deadlift progression. This week we will be adding one more working set, but decreasing the reps from 8 to 6. The percentages did also increase. Base the percentage you work off of how you are feeling that day. Use the first 8 minutes to get to your working weight, and the final 10 minutes to complete your 4 sets.
– “Fade Away” will be a quick 4 round workout. Pick a weight ath is challenging for you on the D-Ball Clean because there are only 7 reps per round. For the Box Jumps, stick with the height that you typically use to keep the intensity high. The Sit-ups will be your chance to breathe before we get back to the heavy D-Ball cleans, so focus on controlled movement. The goal today is to keep each round close to 3 minutes.



Thursday 9.19.19

The Marathon Continues”
30 min AMRAP:

1,000/800m Bike

500/400m Row

120’ Sled Push/Drag
60 sec. Hanging Tuck Hold F(:40 sec) S(Hanging L-Hold)

WOD Tips:
– Yes, our Thursday time domains are still increasing! The biggest focus and goal today is to find a pace early in this workout that allows you to stay moving throughout the 30 minutes. There is no reason to come out hot on any of the movements today, specifically the machines. For the Sled Push you will push down 30’, and pull back 30’, twice. Challenge yourself as much as you would like on the sled weight. For the Hanging Knee Tuck or Hanging L-Hold, you are trying to accumulate 60 seconds. We do not expect this to be unbroken, but if it is great! Use today to flush the body from the week’s workouts, and prep for tomorrow’s fun WOD!



Friday 9.20.19

Strength/Skill Work: 15 minutes to complete 4 sets of 3 reps @ 70-80% of your 1 Rep Max Bench Press

*After each set perform 15 Banded Tricep Push-Downs


5 Rounds (2:00 on/1:00 off):
250m Run S(300m)
Max Man Makers in Remaining Time F(25/15) P(35/25) S(45/30)
*Rest 1 minute between AMRAPs

WOD Tips:
– Not sure if this is Friday’s WOD, or Guys Night all over again! During our Strength we will have 15 minutes to complete 4 sets of 3 reps at 70-80% of your 1 rep max. If you are not sure of your 1 rep max, pick a weight that is challenging, but that you will never fail. Between each set we will perform 15 Banded Tricep Extensions. Focus on keeping your elbows squeezed to the sides and allowing the only movement be an extension of your arm.
– “Manifesto” is a simple but challenging interval workout to end the day. We will be working for 2 minutes, and resting for 1 minute during each round. The round will start with a 250m (or 300m) run. Ideally, this run will be taking just over 1 minute to complete. Once you get back in from the run you will spend the remaining time completing max Man Makers. Pick a weight on the DB that allows you to stay moving, but also perform each movement of the man maker with good technique. Your score today will be total number of man makers completed over the 5 rounds.



Saturday 9.21.19

“Ying Yang Twins”

For Time (Partner WOD):

Hang Power Cleans F(95/65) P(135/95) S(165/115)


Pull Ups F(Jumping Pull Ups) S(Chest to Bar)

Wall Balls F(14/10) P(20/14) S(30/20)

*22 minute cap

WOD Tips:
– We will be ending the week with a fun partner WOD, so make sure to find the Ying to your Yang! There are a lot of reps in this workout that you as a team can decide how to split between you. One partner will be working, while the other partner is resting. We want you to select a weight on the barbell that is challenging, but something that you could complete 12+ reps unbroken with if we made you. Pick a modification on the Pull-ups that is challenging for you, but allows you to keep moving quickly as the reps increase. The Wall-Balls should be heavier, as long as you can control the squat on each rep. We would rather you miss the target, with a perfect squat. There is a 22 minute time cap on this workout, but we expect most teams to finish around 18 minutes!

BeachFit Week of WODs 9.16.19

By: 0

Monday 9.16.19


2 sets:


100 meter Run 

30 feet of DB Walking Lunge (Adv: 60+/40+)

10 Alternating V ups 

-Rest 1:00-


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

20 seconds of Wall Sit (Adv: Add KB)

20 Plate Jumps

-Rest 1:00-

Coaches Notes:

Today is very similar to a workout we did a few weeks ago called “Twist and Shout” in that we are going long and working to maintain an aerobic state while doing several different movement patterns. The goal is to match or beat your rounds + reps score from set 1 in Set 2. In each AMRAP, keep in mind that you will have very little rest between workouts and you will be going through these two workouts again for a second set. Your score for today is lowest rounds + reps score for each Workout separately.



Tuesday 9.17.19

“Hot Off The Press”

6 sets:

1:30 on / 1:30 off

12/8 cal Bike Erg (Adv: 15/10)

With remaining time:

Max reps of SA DB Push Press (Adv: 40+/25+)


Core Down 

Coaches Notes:

Today we are looking for everyone to give maximal effort each round! Treat each bike like a sprint and earn as much time on the DB as possible. Challenge yourself to get a close to the Advanced weight options as possible! Your score for today is total Push Press reps over the 6 sets.



Wednesday 9.18.19


AMRAP 22 – In teams of 2

40 Double KB Suitcase Deadlift 

40 Ball Slams 

60 Sit ups (Adv: 80 reps; Both athletes can work at same time)

200 meter Empty Sled Push (Adv: 45+/25+)

Coaches Notes:

Today is a challenging  partner workout to split up the week. All work can be shared in any way. Your score for today is rounds + reps.



Thursday 9.19.19

“Bread and Butta 2.0”

In 10:00 build to your heaviest:

6-8 Double DB Front Squat (21X1)

6-8 SA Bent Over Rows / arm (20X1)

AMRAP 10 (Compare Part B: 11.9.18)

*Ladder up 2,4,6,8,etc..

Box Jumps

Ring Rows (20X0; Adv: Strict Pull up)

Wall Balls 

Coaches Notes:

Today is a fun workout with a little bit for everyone! In part A, our goal should be to get 4-5 sets of the Double DB Front Squat completed. Record your heaviest Front Squat for part A as well as your total reps for part B. 



Friday 9.20.19

“Ice Monster”


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 


Core Wod 

Coaches Notes:

Warm Up/Cool Down Suggestions: Prep Back/posterior for DBall clean and shoulders for the crawls.

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. 



Saturday 9.21.19

“Rock, Paper, Scissors 2.0”

Every 3:00 for 18:00 complete:

12/8 cal Row (Adv: 15/10)

8 Burpees (Adv: 12 reps)

30 sec. of Overhead Plate Hold (Adv: Double KB)

Coaches Notes:

Today we are focusing on aerobic power and some fundamental strength with this interval workout. There is no score for today.



Sunday 9.22.19

“Sgt. Pepper”

For Time 

4 Rounds (Adv: 5 Rounds)

250 meter Run

16 RKBS (Adv: 70/53)

14 Box Jumps 

12 Jumping Pull ups 

10/8 cal Bike Erg 

Time cap: 22 min 

Coaches Notes:

Today is a longer workout with a “hero wod” kind of feel to it. Better athletes can push themselves with different standards for each movement, as well as the number of rounds to make this the appropriate challenge for anyone! Your score today is total time to complete.

Extra Credit 9.16.19

By: 0

Monday 9.16.19

WOD: “12 Strong”

Extra Credit:
10 minute EMOM:
Min 1: :45 Seconds of Double Unders
Min 2: Max Set of Strict Ring Dips

*If getting less than 3 ring dips in a set, perform 2 max sets in the minute



Tuesday 9.17.19

WOD: “Time After Time“

Extra Credit:
With a Partner complete:
3 Rounds (Not for Time):
200m Farmers Carry (split as needed)
50 Cal Bike Erg



Wednesday 9.18.19

WOD: “Fade Away”

Extra Credit:
15 minutes to build to a heavy set of 5 Push Press:
*After every set perform 10 Alt. V-ups
– Push Press will come from the rack if there are any open



Thursday 9.19.19

WOD: “The Marathon Continues”

Rest Day / Active Recovery



Friday 9.20.19

WOD: “Manifesto”

Extra Credit:
16 Min EMOM:

Min 1) 15-20 GHD Sit Ups

Min 2) 45 Second Sorenson Hold

Min 3) 6-8 Side Plank Rotations Right

Min 4) 6-8 Side Plank Rotations Left



Saturday 9.21.19

WOD: “Ying Yang Twins”

Extra Credit:
Perform 5 sets of 2 reps @ 75-85% of your 1 Rep Max Clean:
*These reps should be completed as two singles, with a drop and reset between each. Take as much rest as needed between the five working sets.