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Friday 11.23.18 Workout of the Day

By: 0

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

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

CrossFit WOD:

“Turkey Legs”
5 Rounds For Time: (17 Min Cap)
21/18 Cal Row F(18/15 Cals)
15 Box Jumps F(20/16) P/S(24/20)
9 Front Squats F(95/65) P(135/95) S(155/105)

WOD Tips:
– “Turkey Legs” is the appropriate name for this workout after the Thanksgiving feast yesterday, and the heavy leg focus for today.
Today is a longer time cap, but we want everyone to push to finish this workout around the 15 minute mark, giving you a minute per
movement. If we know that the row will take us much longer than a minute, we recommend modifying the reps to the fitness option
to keep the intensity high. The box jumps are our normal height, and we can modify to step-ups if we need. The Front Squat will be
coming from the floor today, which could play a role in the weight you decide to use. Pick something that challenges you, but that
you can hang onto for all 5 rounds unbroken even as you fatigue.

BeachFit WOD:

“Leftovers”

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

7 SA DB Push Press / arm 

*After each set complete: 

7/4 cal Ski Erg Sprint

7 Glute Bridge (Adv: Add SB)

B. EMOM 15

Min 1: 10/7 cal Ski Erg (Adv: 13/10)

Min 2: 40 sec. of FLR on DBs (Adv: Rings)

Min 3: 40 sec. of Wall Balls 

Thursday 11.22.18 Workout of the Day

By: 0

– Happy Thanksgiving –

Holiday Hours 7, 8, 9, 10 AM CrossFit, 7:15, 8:15, 9:15, 10:15 AM BeachFit

CrossFit WOD:

Hero WOD “Glen”
For Time: (40 Min Cap)
30 Clean and Jerks F(95/65) P(115/80) S(135/95)
1 Mile Run F(1200m)
6 Rope Climbs F(18 RA Pull Ups) S(10 RCs)
1 Mile Run F(1200m)
60 Burpees S(100 Burpees)

WOD Tips:
– Today’s workout is a Hero WOD in honor of former U.S. Navy SEAL Glen Doherty, of Winchester, Massachusetts, that died in an
attack on a U.S. consulate on September 11, 2012 in Benghazi, Libya.
-The official Hero WOD as originally written is our “Sport” option for today. This is obviously a LONG workout. Pace it early and aim
to be consistent throughout. You still want to have something left in the tank when you get to the burpees at the end. Choose a
weight that you can string together 8+ reps of for the clean and jerks when fresh. Don’t shoot for big sets during the workout
though. Opt for singles or 10 sets of 3.  You won’t be able to make up a lot of time on the clean and jerks since they are a small
percentage of the entire workout, but you can certainly go out too hard and make it difficult to recover for the rest of the workout.
Take your time on these. We want most athletes trying to do the full 2 miles of running today, and scaling the other movements as
needed. If you know the mile run will take you over 10 minutes each, then scale this down to a 1200m run instead.  The burpees at
the end will be a grind. Try to mentally break it up into sets of 6-10 reps with short rest between.

BeachFit WOD:

“Gizzard”

For Time

2 Rounds 

500/400 meter Ski Erg (Adv: 750/650m)

1000/900 meter Row (Adv: 1500/1300m)

2000/1800 meter Bike Erg (Adv: 3000/2700m)

Time cap: 30 min

Wednesday 11.21.18 Workout of the Day

By: 0

*** Holiday Hours ***

No 7 PM CrossFit and 6:15 PM BeachFit

CrossFit WOD:

Strength/Skill Work: 12 Minutes to Work to a Heavy Double Hang Power Snatch S(1 Power + 1 Squat)

“Ballers”
12 Min AMRAP:
25/20 Cal Bike Erg F(20/15)
20 DB Hang Snatch F(35/25) P/S(50/35)
15 Wall Balls F(14/10) P/S(20/14)
100’ D-Ball Carry F(60/50) P(80/60) S(100/80)

WOD Tips:
-Our focus today is the snatch, which we will have in both the strength and the metcon in different variations. During the strength
we will be building to a heavy double hang snatch from position 2 (at the knee). Because we are working from the hang it is even more important to be patient in the lift to hit all positions. We will be hanging onto the barbell for both lifts, no drop and reset. The sport option today will still be two reps, however the second rep will be a hang squat snatch.
-“Ballers” is a 12 min AMRAP to finish the day off. The AMRAP will start on the bike ergs. Even though the calories look high, we
should still be completing this in around :90 seconds, if we are not able to do this modify to the fitness option calories. The hang
snatch is also back in the metcon, but this time with a single arm DB. Pick a weight on the DB that you can stay close to unbroken on
the reps. You do not have to alternate arms, so just divide the reps evenly. The Wall-Balls should be a weight that you can stay
unbroken on the 15 reps for the entire workout. The D-Ball Carry is a shorter distance (around the rig) today, so as long as we can
safely pick the D-Ball up, we encourage you to push yourself. A good goal for the day is to try and get close to 3 full rounds.

BeachFit WOD:

“Get A Grip”

AMRAP 24

1 minute of Jump Rope Singles (Adv: DU)

12 Double KBDL (Build)

12-15 Hanging Strict Knees to Chest (Adv: Knees to Elbow)

9 MB Rotational Throws / side 

100 meter OH Plate Carry

Tuesday 11.20.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

8 Min EMOM: 3 Strict Pull Ups F(1-2 Negatives) S(3 Weighted Pull Ups)

“Abominable Snowman”
4 X 2 Min AMRAPs
15/12 Cal Ski Erg F(12/9 Cals)
15 Toes to Bar F(12 Toes to Rings)
Max Double Unders in Remaining Time F(Plate Jumps)
*2 Minutes Rest Between AMRAPs

WOD Tips:
– Today has a gymnastics focus in the strength and the metcon. During the strength we will go through a quick EMOM focusing on
upper body pulling with the strict pull-up. If you have strict pull-ups today, feel free to add a little weight, but try to stay consistent
each minute. If we are still working towards strict pull-ups, opt for slow controlled negatives.
– “Abominable Snowman” is a quick interval workout with a 1:1 work/rest ratio. Anytime you see this we want your pace to be
extremely fast during your working time knowing that you will have plenty of time to recover before going again. You will start this
workout on the ski. The ski should be a calorie number that you can finish in under :50 seconds, otherwise we will cut the calories
down to the fitness option. There will be a 1 minute cap on the ski, so if you are not done by then you will move on to the Toes to
Bar. For the Toes to Bar we would like for you to keep as close to unbroken as possible, trying not to go over 2 sets to complete. You
may choose to cut the reps down, or go to Toes to Rings. With all remaining time we will be completing max rep Double Unders, or
Plate Jumps – this will be your score today.

BeachFit WOD:

“Salsa”

1:00 on / 1:00 off 

8 Rounds 

10 Alternating Reverse Lunges (Adv: Weighted)

With remaining time:

Max reps of Burpees 

*Record the heaviest DBs used and total burpees. 

+

Core Wod 

Monday 11.19.18 Workout of the Day

By: 0

CrossFit WOD:

“Supermarket Sweep”
20 Min EMOM: (5 Rounds)
Min 1) 3 Back Squats (AHAP)
Min 2) 2 X 60’ Sled Sprint F/P/S(135/90)
Min 3) 30-45 Sec Ring FLR
Min 4) Rest

WOD Tips:
– Today is a slower paced Monday workout that is primarily focused on building leg and core strength. The back squats will be the
meat of the workout and we will be working at a heavy 3 reps. Try to keep the same weight throughout the workout, maybe
changing once or twice if you under/over shot your ideal weight. Our next focus is a short explosive sprint with the Sled. Today we
will be using the entire length of the turf, and in the minute you will just need to accumulate 120’ (Down and Back). The last focus is
your core. The Ring FLR is very intense when locking in your hollow body position, so there is a time range depending on your
current level. The overall workout has a lot of built in rest (and a full minute after each round), so when you are working make sure
that you are pushing yourself.

BeachFit WOD:

“WHIT”

For Time 

21/16 cal Bike Erg 

21 Ball Slams

21 Ring Rows (Adv: 12 Strict Pull ups)

36 Sit ups 

15/10 cal Bike Erg 

15 Ball Slams

15 Ring Rows (Adv: 9 Strict PU)

24 Sit ups 

9/6 cal Bike Erg 

9 Ball Slams

9 Ring Rows (Adv: 6 Strict PU)

18 Sit ups 

Time cap: 14 min

+

Core Down

CrossFit Week of WODs 11.19.18

By: 0

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” -John F. Kennedy

Monday 11.19.18
“Supermarket Sweep”
20 Min EMOM: (5 Rounds)
Min 1) 3 Back Squats (AHAP)
Min 2) 2 X 60’ Sled Sprint F/P/S(135/90)
Min 3) 30-45 Sec Ring FLR
Min 4) Rest

WOD Tips:
– Today is a slower paced Monday workout that is primarily focused on building leg and core strength. The back squats will be the
meat of the workout and we will be working at a heavy 3 reps. Try to keep the same weight throughout the workout, maybe
changing once or twice if you under/over shot your ideal weight. Our next focus is a short explosive sprint with the Sled. Today we
will be using the entire length of the turf, and in the minute you will just need to accumulate 120’ (Down and Back). The last focus is
your core. The Ring FLR is very intense when locking in your hollow body position, so there is a time range depending on your
current level. The overall workout has a lot of built in rest (and a full minute after each round), so when you are working make sure
that you are pushing yourself.

Tuesday 11.20.18
Strength/Skill Work:

8 Min EMOM: 3 Strict Pull Ups F(1-2 Negatives) S(3 Weighted Pull Ups)

“Abominable Snowman”
4 X 2 Min AMRAPs
15/12 Cal Ski Erg F(12/9 Cals)
15 Toes to Bar F(12 Toes to Rings)
Max Double Unders in Remaining Time F(Plate Jumps)
*2 Minutes Rest Between AMRAPs

WOD Tips:
– Today has a gymnastics focus in the strength and the metcon. During the strength we will go through a quick EMOM focusing on
upper body pulling with the strict pull-up. If you have strict pull-ups today, feel free to add a little weight, but try to stay consistent
each minute. If we are still working towards strict pull-ups, opt for slow controlled negatives.
– “Abominable Snowman” is a quick interval workout with a 1:1 work/rest ratio. Anytime you see this we want your pace to be
extremely fast during your working time knowing that you will have plenty of time to recover before going again. You will start this
workout on the ski. The ski should be a calorie number that you can finish in under :50 seconds, otherwise we will cut the calories
down to the fitness option. There will be a 1 minute cap on the ski, so if you are not done by then you will move on to the Toes to
Bar. For the Toes to Bar we would like for you to keep as close to unbroken as possible, trying not to go over 2 sets to complete. You
may choose to cut the reps down, or go to Toes to Rings. With all remaining time we will be completing max rep Double Unders, or
Plate Jumps – this will be your score today.

Wednesday 11.21.18 – Holiday Hours –

No 7 PM CrossFit and 6:15 PM BeachFit

Strength/Skill Work: 12 Minutes to Work to a Heavy Double Hang Power Snatch S(1 Power + 1 Squat)

“Ballers”
12 Min AMRAP:
25/20 Cal Bike Erg F(20/15)
20 DB Hang Snatch F(35/25) P/S(50/35)
15 Wall Balls F(14/10) P/S(20/14)
100’ D-Ball Carry F(60/50) P(80/60) S(100/80)

WOD Tips:
-Our focus today is the snatch, which we will have in both the strength and the metcon in different variations. During the strength
we will be building to a heavy double hang snatch from position 2 (at the knee). Because we are working from the hang it is even more important to be patient in the lift to hit all positions. We will be hanging onto the barbell for both lifts, no drop and reset. The sport option today will still be two reps, however the second rep will be a hang squat snatch.
-“Ballers” is a 12 min AMRAP to finish the day off. The AMRAP will start on the bike ergs. Even though the calories look high, we
should still be completing this in around :90 seconds, if we are not able to do this modify to the fitness option calories. The hang
snatch is also back in the metcon, but this time with a single arm DB. Pick a weight on the DB that you can stay close to unbroken on
the reps. You do not have to alternate arms, so just divide the reps evenly. The Wall-Balls should be a weight that you can stay
unbroken on the 15 reps for the entire workout. The D-Ball Carry is a shorter distance (around the rig) today, so as long as we can
safely pick the D-Ball up, we encourage you to push yourself. A good goal for the day is to try and get close to 3 full rounds.

Thursday 11.22.18

– Happy Thanksgiving – Holiday Hours 7, 8, 9, 10 AM CrossFit, 7:15, 8:15, 9:15, 10:15 AM BeachFit

Hero WOD “Glen”
For Time: (40 Min Cap)
30 Clean and Jerks F(95/65) P(115/80) S(135/95)
1 Mile Run F(1200m)
6 Rope Climbs F(18 RA Pull Ups) S(10 RCs)
1 Mile Run F(1200m)
60 Burpees S(100 Burpees)

WOD Tips:
– Today’s workout is a Hero WOD in honor of former U.S. Navy SEAL Glen Doherty, of Winchester, Massachusetts, that died in an
attack on a U.S. consulate on September 11, 2012 in Benghazi, Libya.
-The official Hero WOD as originally written is our “Sport” option for today. This is obviously a LONG workout. Pace it early and aim
to be consistent throughout. You still want to have something left in the tank when you get to the burpees at the end. Choose a
weight that you can string together 8+ reps of for the clean and jerks when fresh. Don’t shoot for big sets during the workout
though. Opt for singles or 10 sets of 3.  You won’t be able to make up a lot of time on the clean and jerks since they are a small
percentage of the entire workout, but you can certainly go out too hard and make it difficult to recover for the rest of the workout.
Take your time on these. We want most athletes trying to do the full 2 miles of running today, and scaling the other movements as
needed. If you know the mile run will take you over 10 minutes each, then scale this down to a 1200m run instead.  The burpees at
the end will be a grind. Try to mentally break it up into sets of 6-10 reps with short rest between.

Friday 11.23.18

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

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

“Turkey Legs”
5 Rounds For Time: (17 Min Cap)
21/18 Cal Row F(18/15 Cals)
15 Box Jumps F(20/16) P/S(24/20)
9 Front Squats F(95/65) P(135/95) S(155/105)

WOD Tips:
– “Turkey Legs” is the appropriate name for this workout after the Thanksgiving feast yesterday, and the heavy leg focus for today.
Today is a longer time cap, but we want everyone to push to finish this workout around the 15 minute mark, giving you a minute per
movement. If we know that the row will take us much longer than a minute, we recommend modifying the reps to the fitness option
to keep the intensity high. The box jumps are our normal height, and we can modify to step-ups if we need. The Front Squat will be
coming from the floor today, which could play a role in the weight you decide to use. Pick something that challenges you, but that
you can hang onto for all 5 rounds unbroken even as you fatigue.

Saturday 11.24.18 

***Normal Saturday Schedule***

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

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

BeachFit Week of WODs 11.19.18

By: 0

Monday 11.19.18

“WHIT”

For Time 

21/16 cal Bike Erg 

21 Ball Slams

21 Ring Rows (Adv: 12 Strict Pull ups)

36 Sit ups 

15/10 cal Bike Erg 

15 Ball Slams

15 Ring Rows (Adv: 9 Strict PU)

24 Sit ups 

9/6 cal Bike Erg 

9 Ball Slams

9 Ring Rows (Adv: 6 Strict PU)

18 Sit ups 

Time cap: 14 min

+

Core Down

Tuesday 11.20.18

“Salsa”

1:00 on / 1:00 off 

8 Rounds 

10 Alternating Reverse Lunges (Adv: Weighted)

With remaining time:

Max reps of Burpees 

*Record the heaviest DBs used and total burpees. 

+

Core Wod 

Wednesday 11.21.18

– Holiday Hours –

***No 6:15 PM BeachFit Class***

“Get A Grip”

AMRAP 24

1 minute of Jump Rope Singles (Adv: DU)

12 Double KBDL (Build)

12-15 Hanging Strict Knees to Chest (Adv: Knees to Elbow)

9 MB Rotational Throws / side 

100 meter OH Plate Carry

Thursday 11.22.18

– Happy Thanksgiving –

***Holiday Hours 7:15, 8:15, 9:15, 10:15 AM BeachFit***

“Gizzard”

For Time

2 Rounds 

500/400 meter Ski Erg (Adv: 750/650m)

1000/900 meter Row (Adv: 1500/1300m)

2000/1800 meter Bike Erg (Adv: 3000/2700m)

Time cap: 30 min

Friday 11.23.18

***Holiday Hours 7:15, 8:15, 9:15, 10:15 AM BeachFit***

“Leftovers”

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

7 SA DB Push Press / arm 

*After each set complete: 

7/4 cal Ski Erg Sprint

7 Glute Bridge (Adv: Add SB)

B. EMOM 15

Min 1: 10/7 cal Ski Erg (Adv: 13/10)

Min 2: 40 sec. of FLR on DBs (Adv: Rings)

Min 3: 40 sec. of Wall Balls 

Saturday 11.24.18

***Normal Saturday Schedule***

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

For Time: 

10 Rounds

100 meter Run

9 KBS

9 Box Jumps 

Time cap: 21 min 

Sunday 11.25.28

“BF BattleGround”

AMRAP 21

200 meter MB Run 

-Ladder (Upstairs)

15 Sit ups (Adv: Ghd Sit up)

-Ladder (Downstairs)

70’ Bearcrawl 

8-10 Australian Ring Rows (20X1; Adv: 3-4 Rope Lowers)

-Hurdles

Friday 11.16.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work: 10 Min EMOM:
Min 1) 5 Barbell Bent Over Rows @ 21X1 Tempo
Min 2) 5 Deficit Push Ups @ 21X1 Tempo

“P.E.”
12 Min AMRAP:
6 Strict Ring Dips F(Box Dips) S(1 Strict RMU + 5 Strict Dips)
9 Deadlifts F(135/95) P(165/115) S(185/135)
30 Double Unders F(30 Double Taps)

WOD Tips:
– Two of our main focuses today are contradicting movements of the push and pull. During the strength we will have an alternating
EMOM starting with 5 Barbell Bent Over Rows. The Bent Over Rows will have a challenging tempo attached to it, so as we add
weight stay conservative enough that you can control each and every rep. During the opposite minute in the EMOM you will add in
the Push with 5 Deficit Push-ups with the same tempo. The reps are lower during both movements to allow for you to work on
quality of movement and controlled reps. This strength will prime to body for what is coming in the metcon later in class.
– “P.E.” will continue with the trend of the day. During this 12 minute AMRAP the meat of the workout comes from the 9 Deadlifts
sandwiched between the other two movements. This should be at a weight that you could hang onto unbroken for the majority of
the workout – if not entirely. The Ring Dips should also be unbroken for the majority of the workout even if you need to modify the
number slightly. The Double Unders should not take any longer than 30 seconds to complete. A good goal for the AMRAP is around
6-8 rounds.

BeachFit WOD:

“Two Trips Are For Wimps” (Compare: 1.19.18)

For Time 

3 Rounds 

20/15 cal Bike Erg

20 V ups 

20 DB Goblet squats 

200 meter Farmer’s Carry 

Time cap: 20 min

Thursday 11.15.18 Workout of the Day

By: 0

CrossFit WOD:

“Mirror-Mirror”
8 Min AMRAP:
200m Run
2 Rope Climbs F(4 Rope Assisted P.U.)
200m Row
12 Burpees
*Rest 2 Minutes and Repeat One More Time from the Beginning

WOD Tips:
– If you are competing this weekend in the “Better Half Battle” this is a great last workout before this Saturday to flush the body and
get a great sweat. If you are not competing this weekend, you can make this workout as challenging as you wish. Regardless of
which approach you choose, we are looking for you to match or beat your score in the first AMRAP when you repeat it the 2 nd time.
The rope climbs are the most technical movement today. If you are still working on the rope climb you may choose to do one full
climb per round, or practice your clamps on the short rope assisted pull-ups. The other movements are aerobic based so find a pace
in the beginning that you can sustain, and try to increase that pace on the back half.

BeachFit WOD:

“Super Soaker 2.0”

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

250 meter Run (Adv: 300 m)

16-18 Step ups (Adv: Add SB)

—Rest 1:00—

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

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

15-18 Ball Slams