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CrossFit Week of WODS 12.16.19

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Monday 12.16.19

“12 Days of Christmas”
12 Rounds For Time: (37 min cap)
100m Run

2 Burpees

3 Hang Power Cleans F(95/65) P(115/75) S(135/95)

4 Strict Pull-ups

5 Lunges (per leg)

6 Shoulder to Overhead

7 Air Squats

8 Cal Ski Erg

9 Deadlifts

10 Box Jumps F(Step-ups) P/S(24/20)

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

12 Cal Bike

WOD Tips:

– “12 Days of Christmas” is a long workout, that typically ranges from 25-30 minutes. Picking the appropriate scales on this workout will be key to finishing under the time cap. All of the barbell movements will be performed at the same weight. With this being said, let the clean or shoulder to overhead be the deciding factor on weight, all of the movements should be completed unbroken. This workout will end up being a lot of reps, so find a pace in the beginning that allows you to stay moving quickly between movements. This workout will be completed just like the 12 days of Christmas song. Round 1 will be a 100m Run. Round 2 will be 2 Burpees and a 100m Run. Round 3 will be 3 Hang Power Cleans, 2 Burpees, and a 100m Run. This will continue until the final round which starts with the 12 Cal Bike and ends with the 100m Run. Happy Holidays!

 

 

Tuesday 12.17.19

“Royal Flush”

On a 20 minute (4 sets):
Work for 50 seconds, rest for 10 seconds
Work for 40 seconds, rest for 20 seconds
Work for 30 seconds, rest for 30 seconds
Work for 20 seconds, rest for 40 seconds
Work for 10 seconds, rest for 50 seconds
*Alternate between Bike and Row for Max Calories

Core WOD

WOD Tips:
– The main goal for today’s workout is to flush out the “12 Days of Christmas” WOD, and enjoy a nice sweat! During each interval, your work time will be decreasing while your resting time is increasing. The goal of this workout is to increase pace each round, knowing you get a little longer to rest. After you have completed 1 set on the Rower, you will switch over to the Bike for another full interval. We will complete 2 intervals per machine. The score today is total calories accumulated during the 4 sets.

 

 

Wednesday 12.18.19

“Street Sweeper”

24 min EMOM:

Min 1: 2 Pause Squat Clean Singles @ 75-80%

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

Min 3: Max set of Unbroken Double Unders

Min 4: Rest

WOD Tips:
– Although we had to shift the day, we are keeping up with our Squat Clean Progression and Strength EMOM this week! This will be the first week since our original test-in that we are pulling from the floor. Although we are pulling from the floor, this will be performed with a quick pause just below the knee – similar to last week. The goal of this is to maintain tension, and keeping the bar close. These reps will also be performed as two singles, instead of the tap and go reps we have been completing. For our gymnastics movement we will be revisiting the Strict Ring Dip. The focus is again completing 1-2 quality sets, with a number of reps that allows you to repeat for every round. Minute 3 will give you the chance to practice Double Unders or shoot for a new unbroken double under PR! We will get a minute of rest after the 3 rounds of work.

 

 

Thursday 12.19.19

“Time Zones”

12 min EMOM:
Min 1: 12-16 DB Hang Snatch F(35/20) P/S(50/35)

Min 2: 12-16 x 25 ft. Shuttle Sprints

Min 3: 6-12 Ring Rows (20×0)

Min 4: :20-30 second Hollow Hold

Immediately into…

3 Rounds for Time:
12-16 DB Hang Snatch
12-16 x 25 ft. Shuttle Sprints
6-12 Ring Rows (20×0)
12-20 Alt. V-ups

WOD Tips:
– If you have been with us on Thursday for the past couple of weeks, you will recognize this format. Ideally all of the movements are taking :40-50 seconds to complete. The EMOM should be treated as a primer and give you the opportunity to decide the rep numbers you will be trying to sustain. This does not mean that it should be easy to complete each minute. Once we switch to the For Time workout it should be a 5-10% increase in your pace. The DB Hang Snatch should be a number that you can complete unbroken, splitting the reps between both arms. The Shuttle Sprints should be a rep number that you can sustain for each of the 6 “rounds”. For the Ring Rows only go to a number that you can sustain the tempo, and complete each rep with a full range of motion. The core movement will change from the EMOM to the For TIme. During the EMOM we will be holding a Hollow Body, or a Tuck if needed. This hold will change to Alternating V-ups once we start the For TIme portion to up the pace. Again, leave as many notes as possible!

 

 

Friday 12.20.19

Strength/Skill Work: Every 2:30 for for 6 Rounds:

3, 2, 1, 3, 2, 1 Back Squat
*After each set perform a :15-20 second Ring FLR Hold

Jackie Chan”

For Time: (11 min cap)
1,000/800m Row
50 Wall-Balls F(14/10) P/S(20/14)
30 Burpees to a Target (6”)

WOD Tips:
– The big focus today is the Squat which we will have in both the Strength and Metcon. During the strength we will be bringing back the wave

format, and building upon last week. The goal is to slightly increase the weight as the rep number decreases, and also increase the weights

from the first wave to the second. Between each set we will perform a :15-20 second Ring FLR hold to get some core activation, and prep the shoulders for the burpees that are coming.
– “Jackie Chan” is a play on the CrossFit benchmark workout “Jackie”. This sprint chipper will start with a 1,000/800m row. Knowing that there is only one round, try to push the pace and get to the Wall-balls as quick as possible. Pick a weight on the Wall-balls that you can complete in 2-3 quick sets. The Burpees to a Target are the last 30 reps of the day, so empty the tank once you make it here. The goal is to find a target about 6 inches above your fully extended arm. Try to complete this workout in 8-9 minutes!

 

 

Saturday 12.21.19
“Horse and Buggy”
18 min AMRAP: (Teams of 2)

12 D-Ball Cleans F(60/40+) P(80/60+) S(100/80+)
240 ft. Plate Push (switch every 60 ft.)
480 ft. Farmers Carry (AHAP – switch every 120 ft.)

WOD Tips:
“Horse and Buggy” is a strongman focused day. This workout will always have one partner working and one resting throughout. During the Cleans pick a weight that is challenging enough that you and your partner alternate each rep. For the Plate Push we will be switching every 60 ft., trying to move quickly while it is your turn. The Farmers Carry will be 4 total laps around the rig, 2 per person, switching every lap. You can go as heavy as you wish, as long as you can maintain an upright position and can keep the KB’s away from your legs.

 

BeachFit Week of WODS 12.16.19

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Monday 12.16.19

“Blitzen”

In 9:00  build to your heaviest:

7 Bulgarian Split Squat / leg 

*After each set:

14 Alternating DB Plank Rows 

 

AMRAP 13  

400/300 meter Bike Erg

21 Air Squats 

7 Australian Ring Rows (20X1; Adv: 3 Rope Lowers)

Coaches Notes:

We are starting our week attacking a major weakness for many of us which is the single leg squat. Your goal should be to perfect this movement and only start building in weight if you can complete 7 quality reps with your rear foot elevated to a bench or plate. For part B, find a consistent working pace and try to complete all rounds in the same exact time for the entire 13 minutes. Your score for today is heaviest KB used for part A and rounds + reps for part B. 

 

 

Tuesday 12.17.19

“Cleaning House”

8 sets:

2:00 on / 1:00 off x 4

250 meter Run (Adv: 300 m)

With remaining time:

Max reps of SA Hang DB Clean and Press (Switch arms every 5 reps)

-Immediately into-

 

2:00 on / 1:00 off x 4

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

With remaining time:

Max reps of D Ball Cleans 

Coaches Notes:

Today we challenging our athletes to really push on the run and ski, while settling into a repeatable working pace on the max rep movements! Treat the run and ski like a sprint and then calm down your heart rate with the other movements so that you can repeat the same rep score each set. Your score for today is our total Hang Clean and press and D Ball Cleans combined over the 8 sets.

 

 

Wednesday 12.18.19

“Pace Setter” (Compare: 4.19.19, 6.26.19)

AMRAP 25

21/15 cal Row 

15 Box Jumps 

9 Burpees to Target 

Coaches Notes:

Today is a really good tester we have used a few times before. Give this your toughest effort!! Your score for Sugar Wod today is rounds + reps.

 

 

Thursday 12.19.19

“Santa’s Workshop”

EMOM 24

Min 1: 40 sec. of Jump Rope 

Min 2: 40 sec. of Stagger Stance DB RDL

Min 3: 40 sec. of SA Paloff Press 

Min 4: 40 sec. of MB Rotational Throws (20X1)

Coaches Notes:

Today is a great performance care day with a few accessory movements fit within an aerobic format. There is no score today just move perfectly and get a great sweat!

 

 

Friday 12.20.19

“WHIT 2.0” (Compare: 1.28.19)For Time

21-18-15-12-9-

Ski Erg Cals 

Butterfly Sit ups 

Hand Release Push ups 

*Must Complete 100 meter D Ball Carry After each round. (Adv: 80+/50+)

Time cap: 20 min

Coaches Notes:

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

 

 

Saturday 12.21.19

“Milk and Cookies”

AMRAP 18 – Teams of 2

Max calories on Bike Erg 

*One partner must complete a round of the following before switching:

7 Box Jump 

6 Alternating DB Snatch (Adv: 40+/25+)

5 Ring Row (Adv: 3-5 Strict Pull Up)

Coaches Notes:

Decide who is going to be Milk and who is going to be Cookies, and go out there and make Santa proud. You and your partner will be working to accumulate as many bike calories as possible. At all times one partner will be completing a round of the AMRAP, while one Partner is on the bike. Your score for the workout is total bike calories.

 

 

Sunday 12.22.19

“Tomb Raider”

AMRAP 27

400 meter Run 

100 meter OH Plate Carry 

70 foot Walking Lunge 

25 KB Deadlifts (Adv: 70/53)

15 Burpees over KB

Coaches Notes:

Today is week 2 of our build towards the BeachFit Spartan. There is nothing complicated about these movements but the sets are big enough that you will need to find a conservative working pace if you are to stay consistent today. The goal should be to find an effort that will alway you to keep moving at all times. Your score for today is rounds + reps. 

 

Extra Credit 12.16.19

By: 0

Monday 12.16.19
WOD: “12 Days of Christmas”

NO EXTRA WORK

 

 

Tuesday 12.17.19
WOD: “Royal Flush”

Extra Credit:
10 min Rope Climb Practice S(Legless)
Then,
5 min EMOM
Every minute complete 2-3 Rope Climbs S(1-2 Legless Rope Climbs)
*Spend 10 minutes working on your rope climb technique. Practice your current footwork technique or practice a new technique. Sport option is to try out / practice legless rope climbs. If you are trying out a new foot clamp technique or practicing legless rope climbs, put a gymnastics mat underneath your rope. After 10 minutes, immediately go into a 5 min EMOM and perform the same technique you were working on during those 10 minutes. Whatever time is left over in that minute after your rope climbs, that will be your rest.

 

 

Wednesday 12.18.19
WOD: “Street Sweeper”

Extra Credit:
Back Squat Strength Progression
4 sets x 4-6 reps @ 90-100% of 5 Rep Max
*Fifth week of our Back Squat Strength Cycle. Even with this heavier weight, make sure we are controlling our descent and being faster on the way up. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 3+ minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.

 

 

Thursday 12.19.19
WOD: “Time Zones”

Rest Day / Active Recovery

 

 

Friday 12.20.19
WOD: “Jackie Chan”

Extra Credit:
4 Rounds For Quality:
:30 Overhead Barbell Hold F(80-90% 1RM Strict Press) P/S(90-100% 1RM Strict Press)
40m Heavy Double KB Front Carry

*We will take a break from our strict press strength progression and work a little more on shoulder stability and core strengthening. There is no time cap on this so work on strengthening your core through quality repetitions and movements. The main focus will be on core strength rather than shoulder strength. Perform 2-3 rounds at lighter weights to get warmed up for this core WOD. The KB weights should be heavy and very difficult to complete the carry unbroken but you should aim to do so every round.

 

 

Saturday 12.21.19
WOD: “Horse and Buggy”

Extra Credit:
20 Min EMOM (:40 on / :20 off)
Min 1) Max Reps DB Bench Press
Min 2) Max Reps DB Bent Over Row / Right
Min 3) Max Reps DB Bent Over Row / Left
Min 4) Rest

*This should be a fun, DB version of Lynne (bench press and pull-ups). Our goal is to shoot for Max Reps within each minute but also to stay consistent in reps throughout the rounds. Try to use the same weight for your bench presses and bent over rows. Pick a weight where you can move for the entire :40 seconds for at least the first 2 rounds but will be challenging for your last 3 rounds. Your score today is total reps between each movement (be sure to record each round individually as well in your notes).

CrossFit Week of WODS 12.9.19

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Monday 12.9.19

“Cleaning the Gutters”
24 min EMOM:

Min 1: 2-3 Hang Squat Cleans (below knee) @ 70-75%

Min 2: 1-2 sets of Ring Pull-ups F(Seated Ring Pull-up) S(Strict Ring Muscle-ups)

Min 3: 6-8 Tall Box Jumps

Min 4: Rest

WOD Tips:
– “Cleaning the Gutters” will be Week 3 of our Clean Progression, and the continuation of our strength EMOM format. The Cleans will becoming from just below the knee. Navigating the knee in Olympic Weightlifting is arguably one of the most difficult things to do, so stay within your percentages that allows you to improve your technique and bar path. Our strict gymnastic movement is going to be Ring Pull-ups. This will add a new challenge to the typical Strict Pull-ups we do, but the points of performance will be the same. The sport option today will be the Strict Ring Muscle-up for anyone who feels super efficient with the pull-up. We are looking for 1-2 quality sets, we are not concerned with the volume of reps. The third movement will be Tall Box Jumps. Try to challenge yourself from your typical height, but cap your “tall” box at a height that allows you to land safely above parallel when landing. The last minute will be a rest before we start back at the top for round 2.

 

 

Tuesday 12.10.19

“Burnin’ Rubber”

4 Rounds: (23 min cap)

400m Run

12 Bar Facing Burpees

800/700m Bike Erg
*S(5 Rounds)

 

Core Down: 9 min EMOM:
Min 1: 6 PVC Pipe Seated Rows (30×1)
Min 2: 6 Slider Body Saws
Min 3: :45 second Recovery Bike Erg

WOD Tips:
– Today is going to have a big focus on breathing and pacing. Each of these movements are easy to go slightly too fast in the early rounds and cause the rest of the rounds to suffer. The goal should be to start slow, and try to pick up speed later in the WOD. Ideally the Run and Bike take under 2:00 to complete, and the burpees taking around 1:30. The sport option today is completing an additional round, which makes it doable for everyone. If you are able to finish the 4 rounds in under 18 minutes, shoot for Round 5! We will be ending the day with a slow paced Core Down.

 

 

Wednesday 12.11.19

Strength/Skill Work: 12 minutes to build to a heavy weight for the complex of 2 DB Strict Press + 2 Push Press

“Overhead Costs”
13 min AMRAP:

9 Shoulder to Overhead (90-100% of combined DB Weight)
21 Sit-ups

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

WOD Tips:
– The focus in both Strength and Metcon today is Overhead Pressing. During the strength you will have an open 12 minutes to find a heavy weight for a complex using DB’s. The goal of the complex is to not only work on strict pressing, but to help understand the difference between the Strict Press and the Push Press. If done correctly, the Push Press should feel significantly easier with the assistance from the legs.
– “Overhead Costs” will also included a Shoulder to Overhead movement, this time with the barbell. You may perform the Shoulder to Overhead as a Push Press or a Push Jerk in the WOD. The weight of this will be a percentage of the combined weight you found in the strength, and should be something you stay unbroken with throughout. Another requirement today will be bringing the barbell back to the floor, not dropping from overhead. This is due to the sit-ups, but might help decide the weight you use as well. Try to stay moving on both the Sit-ups and Double Unders today, modifying the numbers as needed. Ideally each round takes around 2:00 to complete.

 

 

Thursday 12.12.19

The Hourglass”

12 min EMOM:

Min 1: 10-18 Cal Row

Min 2: 6-8 D-Ball Cleans (AHAP)

Min 3: 10-18 Ski Erg Cals

Min 4: :30 second Farmers Hold (AHAP)

Immediately into…

3 Rounds for Time:
10-18 Cal Row

6-8 D-Ball Cleans
10-18 Cal Ski Erg
120 ft. Farmers Carry

WOD Tips:
– If you have been with us on Thursday for the past couple of weeks, you will recognize this format. Ideally all of the movements are

taking :40-50 seconds to complete. The EMOM should be treated as a primer and give you the opportunity to decide the rep numbers

you will be trying to sustain. This does not mean that it should be easy to complete each minute. Once we switch to the For Time workout it should be a 5-10% increase in your pace. The D-Ball Cleans should be heavy enough that you must complete them as two separate movements, but not so heavy you have trouble completing the reps in 1 minute. The Row and Ski should be a number that pushes you to hold onto your pace each round. The Farmers Carry will be similar to the D-Ball hold we did a few weeks ago. During the EMOM you will just be holding the weights, but once we switch to For Time, it now becomes  a 1 lap carry around the rig. As always, your score is your time for the second part. Leave as many notes as you can!

 

 

Friday 12.13.19

Strength/Skill Work: Every 2:30 for for 6 Rounds:

4, 3, 2, 4, 3, 2 Back Squat
*After each set perform 8 Alt. Plank Shoulder Taps (2-3 second Hold)

Flamin’ Hot Cheetos”

For Time: (9 min cap)

100 Wall-Balls F(80 Wall-Balls) S(120 Wall-Balls)

*Every minute starts with 4 No Push-up Burpees

WOD Tips:
– The big focus today is the Squat which we will have in both the Strength and Metcon. During the strength we will be bringing back the wave

format, and building upon last week. The goal is to slightly increase the weight as the rep number decreases, and also increase the weights

from the first wave to the second. Between each set we will be performing 8 Alt. Plank Shoulder Taps with a 2-3 pause at the shoulder. Once the weight gets heavy, you may choose to cut these out to get more rest between your Squats.

– “Flamin’ Hot Cheetos” will be our leg day finisher. We will have 9 minutes to complete 100 Wall-Balls. The only catch is, every minute will BEGIN with 4 No Push-up Burpees before you can start accumulating Wall-Ball reps. This is an easy WOD to come out too hot, and make it difficult to get many reps in the later rounds. Come up with a plan and try to stick to those rep numbers. We will have both Fitness and Sport rep options to scale to as needed!

 

 

Saturday 12.14.19
“The 3 Best Friends”
2 Rounds (In Teams of 3):

3 min Max Rope Climbs F(Rope Assisted Pull-ups)

3 min Max Assault Bike Cals

3 min Max DB Bench Press F(35/20) P(50/30) S(60/40)

3 min Max 30 ft. Sled Push F(90/45) P(135/90)
* Rest 1 minute between stations

WOD Tips:
– We are ending the week with “The 3 Best Friends” and fun Teams of 3 Interval WOD! As a team you will have 3 minutes at each station accumulating as many reps as you can, one partner working, 2 partners resting. In any team workout, we recommend switching on and off often to avoid burnout, and with 2 teammates this is even more important. The Rope Climbs should be attacked as 1 at a time, even if there is a partner modifying for RA Pull-ups. The Assault Bike can get hard quick, so as soon as you feel yourself slow down, switch off! Everyone can have different weights on the bench press, but like the Assault Bike switch off early enough so that you don’t hit muscle failure. The Sled Push can be switched however you wish, but switching every 30 ft. will allow for a good amount of rest. Your score today is the total number of reps. 

BeachFit Week of WODS 12.9.19

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Monday 12.9.19

“Devil Went Down To Beachfit”

For Time 

1000/800 meter Row (Adv: 1250/1000 m)

2000/1700 meter Bike (Adv: 2500/2000m)

1000/800 meter Ski (Adv: 1250/1000 m)

*Every 2:00 complete:

4 Devil Press (Adv: 25+/15+ per hand)

Time cap: 22 min 

Coaches Notes:

This is a good old fashioned “You Vs. The Clock” Workout. Every 2 minutes, including the start of the workout(0:00) you will be paying a toll of 4 Devil’s Press before you can move on. Today we are looking for a tougher effort than the last few Monday’s, but this still shouldn’t be a sprint pace. A consistent push pace will allow athlete’s ample time to finish under the time cap. Find your maximum sustainable pace and try to hold it all the way! Your score for today is time to complete. 

 

 

Tuesday 12.10.19

“Snow Globe”

In 10:00 build to a heavy:

6 Double DB Front Squat (22X1)

*After every set complete:

6 Tall Kneeling Lat Pull Downs

(3 sec. pause; Adv: 3 Pull Up Negatives)

-Rest 1:30-

In 10:00 build to a heavy:

60 meter DBall Front Carry 

*After every set complete:

15 Sit ups (Adv: 20 reps)

Coaches Notes:

Our strength focus this week will continue to build on our front squat progression, a pulling movement, and a heavy loaded carry. Your goal for the squat should be to build to a heavier weight than last week’s 8 rep Dball front squat. Your score for today is your heaviest squat in part A (Just list weight of one DB, for example if you use 40# DBs your score is 40 not 80.) Your heaviest Dball Carried in part B. 

 

 

Wednesday 12.11.19

“Mountain Rescue” (Compare: 9.10.19)

Every 4:00 for 24:00 complete:

15/10 cal Ski Erg (Adv: 20/15)

25 Walking Lunges

70 meter Farmer’s Carry (Adv: 62+/44+)

Coaches Notes:

Today is a tough interval workout that will challenge your aerobic and muscular endurance! Pick a set of calories on the Ski Erg that you can complete around 50-60 seconds at a tough effort and make the carries heavy! Your score for today is heaviest KB carried in the workout.

 

 

Thursday 12.12.19

“Peaks and Valleys”

AMRAP 25

6-8 Rower Pikes 

30 sec. of Alt. Bent Knee Heel Touches 

6-8 Half Kneeling SA Land mine Press (20X1) / Arm

6-8 SA DB High Pulls (20X1) / Arm 

1 minute of Jump Rope 

Coaches Notes:

Today we are focusing on performance care and taking care of our bodies to push through the rest of the week. Focus on perfect movement quality and be super mindful of the tempos. There is no score for today. 

 

 

Friday 12.13.19

“Puke and Rally 2.0”

EMOM 10 (Compare: 8.30.19)

Min 1: 40 sec. of Sumo KB Deadlift (30X0)

Min 2: 40 sec of Bike Erg (Build pace each round)

 

For Time

2 Rounds 

20/15 cal Bike Erg 

30 Burpees (Beginner: 15 reps)

20 Ball Slams (Adv: 30+/20+)

Time Cap: 10 min 

Coaches Notes:

Today we are taking the entire BF program to the next level! This is essentially a repeat workout with a slight increase in reps across all 3 movements.  We are focusing on learning some pacing skill, building posterior strength/endurance in Part A. Part B is full send from start to finish! Your score for today is heaviest weight used in part A and your time for part B. 

 

 

Saturday 12.14.19

“Magical Sleigh Ride”

AMRAP 22 – In teams on 2

Buy In: 2400/2000 meter Row 

80 Air Squats 

40 Jumping Pull ups 

40 Alternating V Ups (Both partners work at the same time)

Coaches Notes:

Today is a fun partner workout that will require you and a teammate to share the work, with one person resting while the other is working on the reps. The 40 alternating v ups will also be shared but you and you partner may work on your reps at the same time. Your score for today is rounds + reps not including the buy in Row. 

 

 

Sunday 12.15.19

“Doom’s Day Prep”

For Time 

5 Rounds (Adv: 6 Rounds)

300 meter Run 

20 RKBS 

15 foot Low Bearcrawl Forward 

15 foot Low Bearcrawl Backward 

10 Box Jumps 

Time cap: 25 min 

Coaches Notes:

As we look forward to the BeachFit Spartan in a few months, we want to begin building some volume for these movements and this style of workout. Your goal should be to find a pace you can repeat each round and prepare to build on this pace in the coming weeks! Your score for today is time to complete. 

 

Extra Credit 12.9.19

By: 0

Monday 12.9.19

WOD: “Cleaning the Gutters”

Extra Credit:
Back Squat Strength Progression

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

*Fourth week of our Back Squat Strength Cycle. Even with this heavier weight, make sure we are controlling our descent and being faster on the way up. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 3+ minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.

 

 

Tuesday 12.10.19

WOD: “Burnin’ Rubber”

Extra Credit:

For Time:

400m Heavy D-Ball Carry F(60+ / 40+) P/S(80+ / 60+)

*For this WOD, the goal is to carry the D-Ball in every position, switching as needed between positions (front rack or on the shoulder). The goal is to work the entire core as evenly as possible. Go twice around both buildings for the D-Ball Carry. The goal is to complete this in as few sets as possible / without putting the weight down. Try to not drop the D-Ball but set it down if you need to rest. Record your weight and time. Rest as needed.

 

 

Wednesday 12.11.19

WOD: “Overhead Costs”

Extra Credit:
For Quality:

2-3 Rounds

Biceps Curls 21’s (7 Half Way Up Curls + 7 Half Way Down Curls +7 Full Curls)

7 DB Bent Over Triceps Extensions

7 Banded Triceps Push Downs

*Rest as needed between sets. Let’s use a barbell for the curls today and use a weight that you can do 15 curls unbroken. We will use this weight for both rounds. Find a challenging weight for the extensions and a challenging band resistance for the push downs. Record your weights and band resistance.

 

 

Thursday 12.12.19

WOD: “The Hourglass”

Rest Day / Active Recovery

 

 

Friday 12.13.19

WOD: “Flamin’ Hot Cheetos”

Extra Credit:

10 Min AMRAP:

5 DB Snatches (Right Side)

50m Heavy OH DB Carry (Right Side)

5 DB Snatches (Left Side)

50m Heavy OH DB Carry (Left Side)

*The main focus for today will be the OH Carry so pick a weight that is challenging but you are able to complete the 50m unbroken. This can be done upstairs above the mezzanine. Start with 5 DB Snatches with the right arm. Immediately after the 5th rep (while the DB is overhead), perform an OH Carry down the mezzanine and back. Set the DB down and repeat on the left side. Once both sides are completed, that is one round. Complete as many as you can in 10 minutes.

 

 

Saturday 12.14.19
WOD: “The 3 Best Friends”

Extra Credit:

4 sets x 10 reps @ 70-80% of 5 Rep Max

*Third week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2-3 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes.

CrossFit Week of WODs 12.2.19

By: 0

Monday 12.2.19

“3 Under Par”
18 min EMOM:

Min 1: 3 Hang Squat Clean (Pos. 2) @ 65-70%

Min 2: 1-2 sets of Strict Pull-ups (20×1) F(3-4 Negatives)

Min 3: :15-20 second L-Sit F(Knee Tuck Hold)

WOD Tips:
– “3 Under Par” is repeating last Monday’s format, with different movements included. This will also be Week 2 of our Clean Progression which is the biggest focus of the workout. Like last week, we will have 3 unbroken reps, now coming from position 2. Stay within these percentages as we will continue increasing each week. You can customize the Strict Pull-ups as needed to best fit you. If you have under 2 Strict Pull-ups, you can start with 1-2 reps and then add in an additional 2-3 negatives. If pull-ups are a good movement, focus on good quality reps over the quantity of reps. The L-Sit or Knee Tuck will be a short movement for the core, but will allow you to have a substantial amount of rest before the next set of cleans.

 

 

Tuesday 12.3.19

“Gone with the Wind”

2 Rounds:
5 minute window:

Buy-In: 800m Run

AMRAP Bike Erg Cals

-Rest 5 minutes-

5 minute window:

Buy-In: 800/700m Ski Erg

AMRAP Cal Row

-Rest 5 minutes-

WOD Tips:
– This is going to be our long aerobic workout for the week. Because of the 1:1 work/rest ratio push hard during your time working, knowing you will have a lot of recovery time. Each 5 minute window will have a “Buy-in” to complete before you get to the scored part of today’s WOD, the Calories. There is nothing fancy about this workout, just a lot of hard breathing!

 

 

Wednesday 12.4.19

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

Set 1: 8 Barbell Bent Over Rows (30×1)

Set 2: 6 Paloff Press/side (30×1)

“Slow Jamz”

4 Rounds: (15 minute cap)

8 Tempo Deadlifts @ 50-60% of 1 Rep Max (30×1)

8 Box Jumps F(20/16) P(24/20) S(30/24)
:20 second Side Plank/side
*1 minute Rest

WOD Tips:
– Our focus today is pulling, and both the strength and metcon will have a different variation. During the strength we will start with Barbell Bent Over Rows. These will have a tempo attached so we are not as worried about how much weight you add, but if you can control the reps you can add weight as you see fit. This will be paired with a Paloff Press, with the same tempo as the Bent Over Rows. These are a great anti-rotational core accessory movement.
– “Slow Jamz” will also have pulling, this time with Tempo Deadlifts. The deadlifts may look like because of the percentages attached, but if you move slowly and stick to the listed tempo, this will get challenging. The Box Jumps are meant to be slowly taller, so take your time between the reps and being explosive on each individual jump. If you normally stick to step-ups, this would be a good chance to jump to something. For the core movement you will have a :20 second Side Plank per side, before taking a full minute off. Movement quality is our biggest focus in this workout, so this should not feel like an all out effort pace each round. Instead, try to move with purpose for each individual movement.

 

 

Thursday 12.5.19

Flip It, and Reverse It”

12 min EMOM:

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

Min 2: 10-20 Cal Bike Erg

Min 3: 6-8 Strict Knee to Elbow (2 second descent)

Min 4: :40 second Double Under Practice

Immediately into…

3 Rounds for Time:

10-20 Push-ups

10-20 Cal Bike Erg

6-8 Strict Knee to Elbow (2 second descent)

20-50 Double Unders F(40 Plate Jumps)

WOD Tips:
– If you have been with us on Thursday for the past couple of weeks, you will recognize this format. Ideally all of the movements are

taking :40-50 seconds to complete. The EMOM should be treated as a primer and give you the opportunity to decide the rep numbers

you will be trying to sustain. This does not mean that it should be easy to complete each minute. Once we switch to the For Time workout it should be a 5-10% increase in your pace. We have a few minutes that will be changing from the EMOM to For Time. The EMOM will allow you to complete 6-8 DB Bench Press, before switching to bodyweight Push-Ups in the For Time. We will also be changing from :40 seconds of Double Under practice to a set number of reps, or to Plate Jumps if we are still working on the movement. We are focusing on the negative portion of the Knee to Elbow today, trying to maintain the hollow body position. We have a large range for the Bike Erg, during the EMOM find the number that will challenge you to hang onto throughout this workout.

 

 

Friday 12.6.19

Strength/Skill Work: Every 2:30 for for 6 Rounds: 5, 4, 3, 5, 4, 3 Back Squat

*Between each set perform :20-30 second D-Ball Front Hold

Bloomin’ Onion”

2 Rounds:  (4 Rounds/Station Tabata):
Australian Ring Rows (20×0)
60 ft. Plate Push
D-Ball Front Squat (20×0)
*Additional 10 second transition between stations

WOD Tips:
– The big focus today is the Squat which we will have in both the Strength and Metcon. During the strength we will be bringing back the wave

format, and building upon last week. The goal is to slightly increase the weight as the rep number decreases, and also increase the weights

from the first wave to the second. Between each set we will be performing :20-30 second D-Ball Front Hold. Once the weight gets heavy, you may

choose to cut these out to get more rest between your Squats.
– “Bloomin’ Onion” will be a quick Tabata finisher for the day. You will stay at each station for 4 rounds of the :20 on/:10 off interval. For the Ring Rows shoot for 1 quality set while holding the tempo, and try not to hit failure early. The Plate Push will be 1 x 60 ft. push per interval, as soon as you finish the remaining time is rest. Pick a weight on the D-Ball that allows you to stay moving for the entire :20 seconds of work. This station will be about 6-7 reps per interval, so they will add up quickly. Between each station you will get an additional :10 rest, and we will go through two full rounds.

 

 

Saturday 12.7.19
“Beauty and the Beast” (Repeat from 4.27.19)
16 Rounds For Time: (Teams of 2 -Alternating Full Rounds)

3 Power Snatch F(95/65) P(135/85) S(155/105)

6 Burpees Over the Bar

9/7 Cal Row
*21 min cap

– “Beauty and the Beast” is a fun Partner WOD to finish the week strong. Partners will be alternating full rounds until each partner has accumulated 8 rounds, or 16 total rounds for the team. Select a weight on the Power Snatch that you compete as singles, but that doesn’t take you over :20-:25 seconds to finish. The burpees over the bar are going to be performed as lateral burpees today to keep the speed much higher. The row is a small enough rep number that you should treat this like a sprint to finish each round. Because you are alternating full rounds you will get a 1:1 work to rest ratio, so you can afford to keep the intensity high during your working round. Ideally we are finishing each round in around 1 minute, but we must complete the rounds faster than 1:18 to be on pace to finish this workout.

Extra Credit 12.2.19

By: 0

Monday 12.2.19

Snatch Conditioning

3 Rounds For Time:

200m Run

50 Double Unders

5 Snatches F(95+/65+) P/S(135+/95+)

*This will be a short sprint style WOD to work on snatches. The main focus will be the snatches so pick a weight that will be challenging and will force you to go singles on them. The snatches can be either power or squat. The goal is to work on form and technique with the snatches while having an elevated heart rate. So push the pace on the runs and double unders and slow down for the snatches. Record your weight and time. 

 

 

Tuesday 12.3.19

Back Squat Strength Progression

4 sets x 10 reps @ 70-80% of 5 Rep Max

*Third week of our Back Squat Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2-3 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes. 

 

 

Wednesday 12.4.19

Core Tri-Set

3 Rounds For Quality:

6-8 Single Leg Landmine RDLs / Side (30×1)

6-8 Single Arm Kneeling Landmine Press / Side (20×1)

6-8 Standing Landmine Oblique Twists / Side (20×1)

*Our goal today is to work on unilateral and core accessory movements. We will start with 6-8 single leg landmine RDLs per side before moving to the landmine presses. After 6-8 reps are completed on both sides, then move to 6-8 reps per side of single arm kneeling landmine presses. After 6-8 reps are completed on both sides, complete 6-8 oblique twists per side. We will be using the same bar and weight the whole time so pick a weight that you will be able to do all the repetitions of each movement but will still be challenging. The weight should be based on your weakest of the three movements. This is not for time but for quality so respect the weight and the tempos attached for each movement. Rest as needed between each set and round. 

 

 

Thursday 12.5.19

Active Rest/Recovery

 

 

Friday 12.6.19

Strict Press Strength Progression

3 sets x 12 reps @ 60-70% of 5 Rep Max

*Second week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2-3 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes. 

 

 

Saturday 12.7.19

Ski Conditioning 

Death By….. Ski Cals

Start at 4 Cals

*If you are able to complete the calories in under a minute, then add 1 calorie for the ladies and add 2 calories for the gentlemen. Continue until you can’t complete the set number of calories in under a minute. Record the total amount of calories completed.

BeachFit Week of WODs 12.2.19

By: 0

Monday 12.2.19

“The Minute Clinic”

EMOM 30

Min 1: Run 200 meters 

Min 2: 40 sec. of Jump Rope Singles 

Min 3: 40 sec. of Ski Erg 

Min 4: 40 sec. of Side Plank 

Min 5: 40 sec. of Bike Erg 

Coaches Notes:

Today is meant to be a long aerobic day done at an easy pace, very similar to “Three Hour Tour”. Start off at a warm up effort and only increase your pace if you feel good and you are sure you can repeat that effort throughout the remainder of the workout. There is no score for today.

 

 

Tuesday 12.3.19

“Jump Ball”

In 10:00 build to your heaviest:

8 D Ball Front Squat (20X1)

After every set complete:

6 SA KB Bent over Rows (20X1) / Arm

 

AMRAP 10

8 Ring Rows (Adv: 3-6 Strict Pull Up)

12 Box Jumps 

16 Alternating DB Front Rack Reverse Lunges 

Coaches Notes:

Today will have a squat and pulling strength focus to start the day. We are building on last week’s strength work and also retesting from a few months back. The goal is to compare this number to 9.25.19 and also should be heavier than lasts week’s final DB Front Squat from “BEAR Necessities part B”. Choose a manageable weight for part B and try to stay unbroken on the lunges! Your score for today is heaviest Dball used in part A and rounds + reps for part B. 

 

 

Wednesday 12.4.19

“Stay In Your Lane” (Compare: 9.5.19)

4 sets:

4:00 on / 2:00 off 

400 meter Run (Adv: 500 meters)

16 Alternating DB Snatches (Adv: 40+/25+)

With remaining time: 

Max Reps of Burpees 

Coaches Notes:

Today is a longer interval workout where we are continuing our focus on building volume with higher effort running. Athletes should look to really push the pace on the run and then find an effort on the remainder of the movements (DB Snatch/Burpee) where they feel they can recover while still getting as much work done as possible. This will be necessary because of the shorter rest given between intervals today. Your score for today is total burpees over all sets. Today you will have 2 scores, your DB weight will be score 1. Your total burpees will be score 2.

 

 

Thursday 12.5.19

“Santa’s Lap”

AMRAP 25 

40 meter SA Farmer’s Carry / Arm 

5 Shoot Throughs (2 sec. Pauses)

15 Strict Knees to Chest (Adv: 10 Strict Knees to Elbow)

20 sec. of Superman Hold 

40 sec. of Wall Sit  

Coaches Notes:

Today is all about perfect movement. Our focus is on performance care and strengthening imbalances, as well as key body weight fundamentals. Treat today with a recovery effort and get ready to attack the rest of the week with a lot of intensity! There is no score for today just notes. 

 

 

Friday 12.6.19

“Pass The Baton”

AMRAP 22 – In Teams of 2 (Alt. Each movement)

12/9 cal Row (Adv: 16/12)

16 SA DB Push Press (8/Arm; Adv: 40+/25+)

30 meter Sled Push 

Coaches Notes:

Today will be a really fun partner workout to end our week! Each teammate will alternate every movement so that you will be doing the opposite movements each new round. This workout is designed to be challenging on the push press weight choose a DB that will make 8 reps very hard work for you! Your score today is rounds + reps.

 

 

Saturday 12.7.19

“Avalanche”

For Time 

30-25-20-15-10

RKBS (Adv: 70/53)

Sit Ups 

10-8-6-4-2

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

Time cap: 14 minutes 

+

Core Wod 

Coaches Notes:

This is going to be a  fast and furious workout but we think you will really enjoy it! Push through that first round and things will really begin to roll down hill. Trust us when we say that the heavier you go on the D Ball the more fun you will have today! 

 

 

Sunday 12.8.19

“MUGS” (Compare: 2.4.19, 8.13.19)

Every 3:00 for 21:00 complete:

200 meter Run (Adv: 250m)

12-15 Wall Balls 

30 sec. of Heavy Dball Hold

Coaches Notes:

Today is a challenging interval workout that has become a Beachfit classic. Choose a scale that will allow you to finish each set around 2:00-2:15 and work hard to hold that pace over the 7 rounds! Your score today is your heaviest dball used.

 

Extra Credit 11.15.19

By: 0

Monday 11.25.19

WOD: “Triple Dipper”

Extra Credit:
“Lind-ita” (3 DBs of Death)

For Time:

11-9-7-5-3  F(30+/20+) P(50+/35+) S(60+/45+)

DB Deadlifts 

DB Bench Press 

DB Power Cleans 

*This WOD will be a miniature and DB version of Linda. You will select a pair of dumbbells and use those for each movement for the entire workout. Choose a weight based on your weakest movement. The cleans will be performed as power. If the weights are too heavy, scale the weight down to a point where you are able to do the movements properly but are still challenging. Because the rep scheme is on the smaller side, challenge yourself on the weights for each movement. You don’t have to do everything unbroken but push yourself. Record time, weights, and any pertinent notes.

 

 

Tuesday 11.26.19

WOD: “Working Up an Appetite”

Extra Credit:
3 sets x 12 reps @ 60-70% of 5 Rep Max

*Second week of our Back Squat Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes. 

 

 

Wednesday 11.27.19

WOD: “Cornucopia”

Extra Credit:
15 Min EMOM (:40 on / :20 off) 

Min 1) 5 Strict T2B, L-Hold In Remaining Time

Min 2) 5 Ring Push-Ups, FLR In Remaining Time

Min 3) Rest

*The goal here is to work on our grip and core strength for our T2B and Ring Push-Ups . Focus on each rep to be performed with quality and perfection. Strict K2C or Straight Leg Raises will be a great substitute for the T2B. Box Push-Ups will be a great substitute for Ring Push-Ups. Using DBs for the FLR Hold will be a great substitute for the Ring version. Still perform the holds even doing these substitutes (K2C Hold and DB FLR). Record reps completed and any pertinent notes. 

 

 

Thursday 11.28.19 – Thanksgiving (Holiday Hours)

WOD: “Glen”

Rest Day / Active Recovery

 

 

Friday 11.29.19 – Thanksgiving (Holiday Hours)
WOD: “Food Coma”

Extra Credit: 

Strict Press Strength Progression

2 sets x 15 reps @ 50-60% of 5 Rep Max

*First week of our Strict Press Strength Cycle. We will be building up to a new heavy 5 rep by the end of this 8 week cycle. Rest 2 minutes between sets and repeat until all sets are completed. Record weights and any pertinent notes. 

 

 

Saturday 11.30.19
WOD: “Pilgrims and Indians”

Extra Credit:
For Time:

50-40-30-20-10

Double Unders

-In between each set of double unders, perform 15 Heavy RKBS

*This will be a great sprint style workout to finish off the week. Perform 15 HEAVY RKBS in between each set of double unders. Make the weight challenging but you should be able to perform everything unbroken. You’ll finish the workout with the 10 double unders. DO NOT perform another 15 RKBS after the 10 double unders. Record weight, time, and any pertinent notes.