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Monday 12.24.18 Workout of the Day

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

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

CrossFit WOD:

Strength/Skill Work:

9 Min EMOM:
Min 1) 1 Set of Strict Pull Ups @ 20X1 F(Negatives) S(Strict Ring Pull Ups)
Min 2) 30 Secs of Hollow Hold
Min 3) 1 Set of Seated Banded Rows @ 20X1

“Downhill”
For Time: (15 Min Cap)
15-12-9-6
Cal Bike Erg
Pull Ups S(Chest to Bar)
Box Jumps F(20/16) P/S(24/20)
KB Swings F(53/35) P(62/44) S(70/53)

WOD Tips:
– Today we will be focusing heavy on upper body pulling (both vertical and horizontal) in both the strength and metcon. Our strength and skill
portion is a short EMOM focusing on developing pulling strength, and getting the body prepped for the pull-ups in the WOD. The two pulling
movements will be separated by a hollow hold to add in some extra core work and reinforce good positioning when hanging on the bar.
– “Downhill” is a moderate length workout that we like most athletes to finish in 9-12 minutes. Because the reps in the workout are descending
your pace in the workout should increase each round. Everyone is going to shoot for the same Bike Calories today and these should be finished
quickly, keeping the RPM’s high. The Box Jumps and Kettlebell Swings should be modified where you can stay unbroken. The pull-ups will likely be the most challenging movement in today’s WOD, although we would still like to keep these as close to unbroken as possible. Aim for the pull-ups to take no more than 3 sets each round, while keeping the rest between sets short. If you know that you can easily do these pull-ups unbroken, challenge yourself today by adding in the chest to bar variation.

BeachFit WOD:

“Holiday HAM”

EMOM 28 (Adv: 8 Rds/32min)

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

Min 2: 40 sec. of Walking Lunges (Adv: Add MB)

Min 3: 15 RKBS

Min 4: 40 sec. of Sit ups 

BeachFit Week of WODs 12.24.18

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Monday 12.24.18

– Holiday Schedule – 

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

“Holiday HAM”

 EMOM 28 (Adv: 8 Rds/32min)

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

Min 2: 40 sec. of Walking Lunges (Adv: Add MB)

Min 3: 15 RKBS

Min 4: 40 sec. of Sit ups 

Tuesday 12.25.18

Closed

Merry Christmas !!!!

Wednesday 12.26.18

– Holiday Schedule – 

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

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

 :30 on / :15 off

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

  1. Burpees 
  2. Row Calories 
  3. Wall Balls 

Thursday 12.27.18

“Functional Monkey”

AMRAP 25

10 Alternating DB Snatches – build 

10-15 V ups (Adv: Add plate)

20-30 sec. of Active Hang 

30-40 sec. of Side Plank / side 

100 meter Ball Carry (50mR/50mL)

Friday 12.28.18

“Rampage”

A. In 10 minutes build to your heaviest:

10 DB Front Squat 

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

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

Bike Erg Cals

Ball Slams 

Ski Erg Calories 

Plank Knees to Elbow on Rings

Saturday 12.29.18

“Neature Walk”

4 Rounds 

1:20 on / :20 off

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

Sunday 12.30.18

“Mario and Luigi”

 AMRAP 18 – Teams of 2

800/700 meter Bike Erg 

60 KB Deadlifts

50 DB Push Press

40 Box Jump Overs 

CrossFit Week of WODs 12.24.18

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“You do not rise to the level of your goals. You fall to the level of your systems.” -James Clear, Atomic Habits

Monday 12.24.18

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

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

Strength/Skill Work:

9 Min EMOM:
Min 1) 1 Set of Strict Pull Ups @ 20X1 F(Negatives) S(Strict Ring Pull Ups)
Min 2) 30 Secs of Hollow Hold
Min 3) 1 Set of Seated Banded Rows @ 20X1

“Downhill”
For Time: (15 Min Cap)
15-12-9-6
Cal Bike Erg
Pull Ups S(Chest to Bar)
Box Jumps F(20/16) P/S(24/20)
KB Swings F(53/35) P(62/44) S(70/53)

WOD Tips:
– Today we will be focusing heavy on upper body pulling (both vertical and horizontal) in both the strength and metcon. Our strength and skill
portion is a short EMOM focusing on developing pulling strength, and getting the body prepped for the pull-ups in the WOD. The two pulling
movements will be separated by a hollow hold to add in some extra core work and reinforce good positioning when hanging on the bar.
– “Downhill” is a moderate length workout that we like most athletes to finish in 9-12 minutes. Because the reps in the workout are descending
your pace in the workout should increase each round. Everyone is going to shoot for the same Bike Calories today and these should be finished
quickly, keeping the RPM’s high. The Box Jumps and Kettlebell Swings should be modified where you can stay unbroken. The pull-ups will likely be the most challenging movement in today’s WOD, although we would still like to keep these as close to unbroken as possible. Aim for the pull-ups to take no more than 3 sets each round, while keeping the rest between sets short. If you know that you can easily do these pull-ups unbroken, challenge yourself today by adding in the chest to bar variation.

Tuesday 12.25.18

– Holiday Schedule– No Classes Today!
No WOD Today – Gym Closed

Wednesday 12.26.18

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

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

Strength/Skill Work:

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

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

Thursday 12.27.18
“Three Stooges”
21 Min AMRAP: (In teams of 3)
50 Burpees
100 Double Unders F(Double Taps)
50 Ball Slams F(30/20) P/S(40/30)
100 Double Unders
*One person performs a 10/8 Cal Ski at all times

Core WOD

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

Friday 12.28.18
Strength/Skill Work:

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

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

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

Saturday 12.29.18
“Backcountry”
3 Rounds For Time: (20 Min Cap)
20/15 Cal Assault Bike F(15/12)
20 DBL KB Deadlifts F(53/35) P(62/44) S(70/53)
20 D-Ball Step Ups F(30/20) P(40/30) S(50/40)
20 Toes to Bar F(Toes to Rings)

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

Saturday 12.22.18 Workout of the Day

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CrossFit WOD:

“I Dip, You Dip, We Dip”
6 Rounds For Time: (In Teams of 2 – 20 Min Cap)
15 Ring Dips F(20 Push Ups) S(10/6 RMU)
20 SA DB Thrusters F(35/25) P(45/30) S(50/35)
120′ Sled Push F(90/45) P/S(135/90)

WOD Tips:
– This partner WOD is another workout that you can really push the pace with good teamwork. Break the work early, and hustle during the
transitions to keep the intensity high today. We have a 20 minute time cap – but we think there are some teams that can finish around 15 minutes. The Ring Dips (push-ups or MU) should be the most challenging part of the workout. We encourage you to pick a modification that you and your partner can finish the reps in 1-2 sets per person, per round. During the Single Arm Thrusters, pick a weight that you can consistently do 10 reps unbroken with. The sled push will 4 x 30’ sections, so to keep the speed of the workout we recommend on partner doing a down and back, and the other partner finishing it off with their own down and back. Can your team get under 15 minutes?

BeachFit WOD:

“Naughty or Nice?”

AMRAP 20

250/200 meter Ski/Row (Alt. Rounds)

6 Dball Cleans 

9 SA DB Push Press / arm

21 MB Sit ups 

Friday 12.21.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 90 Secs for 8 Rounds – 1.1 Power Cleans (5-10 Secs Rest Between Singles)

“Bunny Hill”
12 Min AMRAP:
250m Run
12 Deadlifts F(115/75) P(155/105) S(185/125)
200/150m Ski
6 Power Cleans

WOD Tips:
– The big focus of the day is the Power Clean, which we will have in the strength and the metcon. We will be starting our day off with Power Clean strength work with a 1.1. What this means is 1 Power Clean, drop and rest for 5-10 seconds, then 1 more Power Clean. So you will be working to a heavy “double” for the day, but we want them to be treated as two singles with rest in between, not tap and go.
– During todays metcon we will continue with the Power Clean. The weight you choose today will also be the weight you use for deadlifts in the workout. We want this weight to be an “easier” deadlift, but for the weight to be heavy enough that you have to stick with singles on the Power Cleans. Between the barbell movements you will have two different monostructural movements. Although, the run and ski shouldn’t be an all out sprint, they should be very fast today. A good goal for the day is 3-4+ rounds.

BeachFit WOD:

“Excalibur” (Compare: 9.7.18)

A. Every 1:30 for 7:30 (5 sets) complete:

7 Double KB Deadlift (20X1)

5-7 Side Plank Taps / side 

B. For Time

4 Rounds 

18/12 cal Bike Erg 

15 KBS

10 Burpees (Adv: 15 reps)

Time cap: 12 min

Thursday 12.20.18 Workout of the Day

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CrossFit WOD:

“Alpine Racer”
4 Rounds for Max Reps:
1 Min of Rope Climbs F(Rope Assisted Pull Ups)
-20 Secs Rest-
1 Min of Bike Erg

-20 Secs Rest-
1 Min of Double Unders
-20 Secs Rest-

Core WOD

WOD Tips:
– “Alpine Racer” is a higher skilled interval workout with a 3:1 work to rest ratio. With that being said, the reps will begin to add up very quickly. Use
your first round as a gauge and a target you can shoot for each time. Meaning you might not want to sprint to get as many as you can in round one, instead leave some energy in reserve to be able to stay consistent. The rope climbs will be the easiest movement to burn out on. The other two movements will be a little easier to stay moving. Today is a GREAT day to practice double unders if you are close to having them.

BeachFit WOD:

“Elf on the Shelf”

AMRAP 24

100 meter SA KB Front Rack Carry (50m/arm)

12 Mountain Climbers / side 

8 Bent over Double DB Row (20X1)

6 Half Kneeling Banded Chops / side 

4 Inchworms (Adv: 2 Wall Walls)

Wednesday 12.19.18 Workout of the Day

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CrossFit WOD:

“Heavy Handed”
20 Min EMOM:
Min 1) 10 Back Rack Lunges (AHAP)
Min 2) 140’ Farmer’s Carry (AHAP)
Min 3) 20-30 Sec L-Sit F(Tuck Sit)
Min 4) Rest

WOD Tips:
– Today’s WOD is a strength focused day set-up in an EMOM format, and is a similar format to what we have used a couple of times the past few
weeks. You will have a defined work for each minute and it should take about 30 seconds to complete. For the back rack lunge, we will give you
time beforehand to build to a starting weight and then all 5 rounds of the EMOM should be challenging. We will be staying at the same weight on
the lunges, but you can adjust the weight if it ends up being too light or too heavy. For the farmers carry, this should take anywhere from 30-45
seconds, and we encourage you to go very heavy on this. You may choose to build up in KB each time, or start heavy and stay heavy. The L-Sit is a
very core intensive movement so we have a range on time depending on your current skill level. Try to stay as consistent as possible each round.
You will always get a full minute of rest before attempting the heavy Back Rack Lunges.

BeachFit WOD:

“Wind Tunnel”

A. AMRAP 7

14 MB Front Squats (Adv: 10 MB Clean)

4-7 Strict Knees to Chest (Adv: Strict Knees to Elbow)

-Rest 1:30-

B. AMRAP 7

30 sec. of Jump Rope Singles (Adv: DU)

14 Sit ups 

-Rest 3:00-

C. For Time 

800 meter Run (Adv: 1000 meters)

Tuesday 12.18.18 Workout of the Day

By: 0

CrossFit WOD:

“Team Boat Race”
6 Rounds For Time: (Teams of 2 – 24 Min Cap)
500/400m Row
400m Run
*Alternate Full Rounds

WOD Tips:
– Team Boat Race is relay style partner workout where one athlete will complete a full round of the row and run and then their partner will go.
Since it is only 3 rounds each and you have rest built in, you should be going around 85-90% intensity for each effort. This should look very much like a sprint compared to our normal running and rowing pace. The last time we took on “Boat Race” it was individual, however we have completed “Team Boat Race” the last time being 4/25/17.

BeachFit WOD:

“Jingle All The Way”

A. Every 2:00 for 10:00 complete:

15/10 cal Bike Erg (Adv: 20/14)

4-6 Shoot Throughs (3 sec pause)

-Rest 2:00-

B. Every 2:00 for 10:00 complete:

15/10 Cal Ski Erg (Adv: 20/14)

4-6 BF Curtis P’s

Monday 12.17.18 Workout of the Day

By: 0

CrossFit WOD:

“12 Days of Christmas”
12 Rounds For Time: (35 Min Cap)
1 Burpee
2 Pull Ups F(Ring Rows)
3 Power Snatch F(95/65) P(115/80) S(135/95)
4 Air Squats
5 Toes to Bar F(Knees to Chest)
6 Box Jump Overs F(20/16) P/S(24/20)
7 Push Press
8 Butterfly Sit Ups
9 KB Swings F(44/35) P(53/44) S(70/53)                      
10 Hand Release Push Ups
11 Slams F(30/20) P(40/30) S(50/40)
12 Thrusters

WOD Tips:
– This is a long workout, that typically ranges from 25-30 minutes.  Try to scale appropriately to allow you to finish this WOD in under the 35 minute time cap. Pace this workout from the beginning so you don’t hit a wall too early.  You will be doing the most reps of the exercises in the middle such as toes to bar, box jump overs, push press, and butterfly sit ups, so factor that in to the weights and scales that you choose.  You should be using the same weight for the 3 barbell movements (power snatch, push press, and thrusters) so use the Power Snatch as the determining factor since that one will usually be the limiting movement. This workout will be completed just like the 12 days of Christmas song.  Round 1 will be 1 burpee. Round 2 will be 2 pull ups and 1 burpee. Round 3 will be 3 power snatch, 2 pull ups, and 1 burpee. This will continue until the final round which starts with the 12 thrusters and ends with the 1 burpee. Merry Christmas to all.

BeachFit WOD:

“BeachFit 12 Days of Christmas”

1. Run 100 meters

2. “12 Volts”

3. Burpees

4. Goblet squats

5. Broad jumps

6. Ring Rows

7. Sit ups

8. RKBS

9. DB push press

10. Walking lunges

11. ROW calories

12. 120’ Sled push (4×30’)

Time cap: 40 min

CrossFit Week of WODs 12.17.18

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“For it is in giving that we receive.” -St Francis of Assisi

Monday 12.17.18
“12 Days of Christmas”
12 Rounds For Time: (35 Min Cap)
1 Burpee
2 Pull Ups F(Ring Rows)
3 Power Snatch F(95/65) P(115/80) S(135/95)
4 Air Squats
5 Toes to Bar F(Knees to Chest)
6 Box Jump Overs F(20/16) P/S(24/20)
7 Push Press
8 Butterfly Sit Ups
9 KB Swings F(44/35) P(53/44) S(70/53)                      
10 Hand Release Push Ups
11 Slams F(30/20) P(40/30) S(50/40)
12 Thrusters

WOD Tips:
– This is a long workout, that typically ranges from 25-30 minutes.  Try to scale appropriately to allow you to finish this WOD in under the 35 minute time cap. Pace this workout from the beginning so you don’t hit a wall too early.  You will be doing the most reps of the exercises in the middle such as toes to bar, box jump overs, push press, and butterfly sit ups, so factor that in to the weights and scales that you choose.  You should be using the same weight for the 3 barbell movements (power snatch, push press, and thrusters) so use the Power Snatch as the determining factor since that one will usually be the limiting movement. This workout will be completed just like the 12 days of Christmas song.  Round 1 will be 1 burpee. Round 2 will be 2 pull ups and 1 burpee. Round 3 will be 3 power snatch, 2 pull ups, and 1 burpee. This will continue until the final round which starts with the 12 thrusters and ends with the 1 burpee. Merry Christmas to all.

Tuesday 12.18.18
“Team Boat Race”
6 Rounds For Time: (Teams of 2 – 24 Min Cap)
500/400m Row
400m Run
*Alternate Full Rounds

WOD Tips:
– Team Boat Race is relay style partner workout where one athlete will complete a full round of the row and run and then their partner will go.
Since it is only 3 rounds each and you have rest built in, you should be going around 85-90% intensity for each effort. This should look very much like a sprint compared to our normal running and rowing pace. The last time we took on “Boat Race” it was individual, however we have completed “Team Boat Race” the last time being 4/25/17.

Wednesday 12.19.18
“Heavy Handed”
20 Min EMOM:
Min 1) 10 Back Rack Lunges (AHAP)
Min 2) 140’ Farmer’s Carry (AHAP)
Min 3) 20-30 Sec L-Sit F(Tuck Sit)
Min 4) Rest

WOD Tips:
– Today’s WOD is a strength focused day set-up in an EMOM format, and is a similar format to what we have used a couple of times the past few
weeks. You will have a defined work for each minute and it should take about 30 seconds to complete. For the back rack lunge, we will give you
time beforehand to build to a starting weight and then all 5 rounds of the EMOM should be challenging. We will be staying at the same weight on
the lunges, but you can adjust the weight if it ends up being too light or too heavy. For the farmers carry, this should take anywhere from 30-45
seconds, and we encourage you to go very heavy on this. You may choose to build up in KB each time, or start heavy and stay heavy. The L-Sit is a
very core intensive movement so we have a range on time depending on your current skill level. Try to stay as consistent as possible each round.
You will always get a full minute of rest before attempting the heavy Back Rack Lunges.

Thursday 12.20.18
“Alpine Racer”
4 Rounds for Max Reps:
1 Min of Rope Climbs F(Rope Assisted Pull Ups)
-20 Secs Rest-
1 Min of Bike Erg

-20 Secs Rest-
1 Min of Double Unders
-20 Secs Rest-

Core WOD

WOD Tips:
– “Alpine Racer” is a higher skilled interval workout with a 3:1 work to rest ratio. With that being said, the reps will begin to add up very quickly. Use
your first round as a gauge and a target you can shoot for each time. Meaning you might not want to sprint to get as many as you can in round one, instead leave some energy in reserve to be able to stay consistent. The rope climbs will be the easiest movement to burn out on. The other two movements will be a little easier to stay moving. Today is a GREAT day to practice double unders if you are close to having them.

Friday 12.21.18
Strength/Skill Work:

Every 90 Secs for 8 Rounds – 1.1 Power Cleans (5-10 Secs Rest Between Singles)

“Bunny Hill”
12 Min AMRAP:
250m Run
12 Deadlifts F(115/75) P(155/105) S(185/125)
200/150m Ski
6 Power Cleans

WOD Tips:
– The big focus of the day is the Power Clean, which we will have in the strength and the metcon. We will be starting our day off with Power Clean strength work with a 1.1. What this means is 1 Power Clean, drop and rest for 5-10 seconds, then 1 more Power Clean. So you will be working to a heavy “double” for the day, but we want them to be treated as two singles with rest in between, not tap and go.
– During todays metcon we will continue with the Power Clean. The weight you choose today will also be the weight you use for deadlifts in the workout. We want this weight to be an “easier” deadlift, but for the weight to be heavy enough that you have to stick with singles on the Power Cleans. Between the barbell movements you will have two different monostructural movements. Although, the run and ski shouldn’t be an all out sprint, they should be very fast today. A good goal for the day is 3-4+ rounds.

Saturday 12.22.18
“I Dip, You Dip, We Dip”
6 Rounds For Time: (In Teams of 2 – 20 Min Cap)
15 Ring Dips F(20 Push Ups) S(10/6 RMU)
20 SA DB Thrusters F(35/25) P(45/30) S(50/35)
120′ Sled Push F(90/45) P/S(135/90)

WOD Tips:
– This partner WOD is another workout that you can really push the pace with good teamwork. Break the work early, and hustle during the
transitions to keep the intensity high today. We have a 20 minute time cap – but we think there are some teams that can finish around 15 minutes. The Ring Dips (push-ups or MU) should be the most challenging part of the workout. We encourage you to pick a modification that you and your partner can finish the reps in 1-2 sets per person, per round. During the Single Arm Thrusters, pick a weight that you can consistently do 10 reps unbroken with. The sled push will 4 x 30’ sections, so to keep the speed of the workout we recommend on partner doing a down and back, and the other partner finishing it off with their own down and back. Can your team get under 15 minutes?