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CrossFit Week of Workouts 4.1.19

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“We don’t look at the whole beach; we focus on one grain of sand. We only see one grain at a time.” ― Ben Bergeron

 

Monday 4.1.19

Strength/Skill Work:  12 Minutes to Work to a Heavy 5-7 Front Rack Step Ups/Leg (Slower Down, Faster Up Tempo)

“Get Reps or Die Tryin”

For Max Reps:

75-60-45-30-15 Seconds of Max Cal Row

75-60-45-30-15 Seconds of DB Thrusters F(35/20) P(45/30) S(50/35)

*15 Seconds Rest Between Each Movement and Each Round

WOD Tips:
– Last week we tested a 5 Rep Max Back Squat, this week we are testing a 5-7 Heavy Front Rack Step-up/leg. After we find the load per leg, we will be able to give each of you and individualized approach for this 8 week strength cycle.  Some of us may get better results from doing the two legged back squat, while some of us might get better results with the front rack step-ups. Make sure we get these weights plugged into SugarWOD, so we can figure out the best approach for you moving forward. 
– Our finisher for the day is an interval workout that will move quickly. We are continuing with the squatting pattern from the strength with the DB Thrusters. The weight on the Thruster should be something that you can at least get 10+ unbroken with. With the format of this workout you need to be able to stay moving, so avoid going too heavy. Your row pace should increase each round as the time domains lessen.

Tuesday 4.2.19

“Long December”

4 X 6 Min AMRAPs:

Buy In – 1200/1000m Bike Erg

8 Hang Power Cleans F(115/75) P(135/95) S(155/110)

10/8 Cal Ski

12 Box Jumps F(20/16) P/S(24/20)

*Rest 2 Minutes Between AMRAPs

WOD Tips:
– “Long December” is the first of many longer interval workouts that we will be releasing on Tuesdays for the next couple of weeks. Today each round will start with a Bike Erg buy-in. Ideally, we are completing the buy-in in around 2:00-2:30, leaving us the remaining time to begin the AMRAP. For the Hang Power Cleans this is a weight that we should be able to go unbroken for at least a few rounds, and then moving into two quick sets. Because the calories on the ski erg are low today, this will allow you to push the pace. The box jumps should be at a steady unbroken pace. Each AMRAP will start back over from the top after your 2 minutes of rest, which will allow you to see if your pacing is consistent from AMRAP to AMRAP. 

 

Wednesday 4.3.19

“Strict Lynne” – Compare to 8.8.18

5 Rounds For Weight and Reps (Starting every 3 1/2 minutes)

Bench Press F(DB Bench Press) P(155/85) S(Bodyweight)

Strict Pull Ups F(Negatives/Banded)

 

Core WOD + Accessory

10 Minutes For Quality:

1 Set of Ring Dips F(Ring Push Ups) S(Ring Muscle Ups)

60’ Single Arm Farmer’s Carry/Arm (AHAP)

12 Alternating V-Ups F(20 Sec Hollow/Tuck Hold)

12/Side MB Russian Twists

WOD Tips:

– Our workout today is a variation of the CrossFit benchmark “Lynne”. When selecting a weight for the bench press, make sure we are able to hit at least 5+ reps every round, with your first set being closer to 10+. On the pull ups, you should be hitting a similar rep range to the bench press, so scale as needed. A new round will start every 3.5 minutes to allow you plenty of time to rest between sets. When developing strength, taking adequate rest like this is necessary to allow us to push our limits on each of the 5 rounds. For athletes that are newer to the bench press, or who have shoulder issues, you will want to opt for the DB Bench Press over the barbell today.
– After the WOD today will give you the opportunity to have a little gymnastic fun, while still getting some accessory core work. We want you to make this portion your own, if you want to focus on the Muscle-ups take the core movements a little slower and feel free to make some attempts today or work on a progression for the ring muscle up. If you are more focused on the core work, try to push the heavy carries and keep the movement quality slow and controlled on the V-ups and Twists.

Thursday 4.4.19

Strength/Skill Work: 8 Min EMOM: 5 Elevated Split Squats @ 30X1 Tempo (Alternate Legs Each Round) S(Weighted Pistols)

“Heavy Metal”

18 Min AMRAP:

12 Heavy Wall Balls (AHAP)

40 Double Unders F(Double Taps)

16 Walking Lunges S(Pistols)

400m Run

WOD Tips:
– The 8 minute EMOM in the strength portion today will be focused on Single Leg Squat strength. The Elevated Split Squat is a challenging movement, and we have attached a Tempo today to get the most out of it. You may choose to add weight by holding two DB/KBs to your side in a Farmers Carry position. We are also giving a sport option of a weighted pistol for those that are looking for an additional challenge. 
– Our WOD today will continue with the single leg squats, while mixing in two leg squats as well. You may choose between walking lunges or the sport option will be pistol squats. Both movements will have a focus on keeping one leg squatting at a time. We will also have heavy wall-balls built in. These will be the same idea as last week’s wall-balls, don’t necessarily focus on the target, but focus on keeping a great position in the squat. Most likely these reps will need to be broken into 6 and 6, or even 3 quick sets. Try to keep a steady pace on the runs today. Because this is an AMRAP, we encourage everyone to run the full distance.

Friday 4.5.19

Strength/Skill Work:  18 Minutes to Build to a Heavy Set of 5 Deadlifts (Slower Down, Faster Up Tempo)

“Pickle Ball”

3 Rounds For Time: (12 Min Cap)

21 Toes to Bar F(Toes to Rings)

15 Burpees

9 D-Ball Cleans F(60/50) P(80/60) S(100+/80+)

WOD Tips:
– Like the Back Squats and Step-ups that we have tested the past two weeks, today is another number we will want to get into SugarWOD to keep track of. We will be able to use this data to see if there are currently any imbalances between the lifts. The deadlifts will have a tempo attached to them today, so focus on the bar path as you are lowering the bar back to the floor each rep.
– Our workout today is a quicker 3 round for time workout. The Toes to Bar will be the meat of this WOD. Try to keep the sets manageable and focus on keeping the rest shorter. You may choose to lower the number or modify the movement to Toes to Rings. The D-Ball cleans should be a challenging weight but we should be able to get 9 reps inside of 1 minute, so avoid picking a weight that you will have to take long breaks after each rep. For most athletes the goal is to complete this workout under 9 minutes. 

Saturday 4.6.19 – No Classes Today – Open Gym From 7-9 AM in the South Building

Beach WOD at Marcinski Park in Juno Beach @ 9:30 AM

 

BeachFit Week of Workouts 4.1.19

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April 1st brings us into a whole new quarter!

Monday 4.1.19

“All Jokes Aside”

In 12:00 build to your heaviest:

8 Bulgarian split squat / leg (30X1)

*After each set Complete: 6-8 Inverted Barbell Row (Adv: Strict Pull up; 20X1)

 

Tabata x 6/station 

Burpees to Plate 

Plate Jumps

Plate Ground to OH 

 

Coaches Notes:

Today we are implementing two new movements for our strength segment to start the day. Make sure you record your weight for part A in Sugar wod today. 

 

Tuesday 4.2.19

“Push It To The Limit”

Every 3:00 for 18:00 (6 Rds) complete:

21/16 cal Row

10 SA DB Push Press / arm 

 

Core Wod 

 

Coaches Notes:

Today is a similar workout to last Wednesday that will require you to really push the output on the Erg and create a very high intensity, except this week it is a longer interval with all your work on the Row!

 

 

Wednesday 4.3.19

“Honest Abe” (Compare: 8.28.18)

AMRAP 20

250 meter Run (Adv: 400 m)

20 Air Squats (Adv: 25 reps)

7 Ring rows (20X1; Adv: Strict Pull ups)

7 Push ups (Adv: 10 reps)

 

Coaches Notes:

Today is a simple but long workout with the focus on running and bodyweight movements. Picking a pace to start out with that will be manageable for the long haul is the goal. We want to feel like we can maintain and push it in the last couple of minutes.

 

Thursday 4.4.19 

“Battle Cry”

AMRAP 25

100 meter Double KB Front Rack Carry 

30 seconds of Battle Ropes 

30 seconds of Wall Sit (Adv: Add Weight)

7 Banded Wood Chops(High/Low) / Side

7-10 Bent over Lateral Raises 

 

Coaches Notes:

Today is a FBB/ performance care day Stress the importance of quality, intentional movements and try to embrace some newer movements and have fun with it Today!

 

Friday 4.5.19

“Mayhem”

In 8:00 build to a heavy 10 rep Double KB Suitcase DL (20X1)

*Rest 60-90 seconds between sets

 

EMOM 16

Min 1: 10/7 Bike Erg (Adv: 12/9)

Min 2: 15 RKBS 

Min 3: 10/7 Ski Erg (Adv: 12/9)

Min 4: 15 Straight Leg Sit ups (Adv: Cross Arms)

 

Coaches Notes:

Today is a great strength test for us on a deadlifting movement we have not done since well before the open. Part B will also be a very good challenge to try and stick with the clock for all 4 rounds! 

 

Saturday 4.6.19

Beach Wod – No classes at the gym – open gym from 7am-9am only

 

Sunday 4.7.19

“Deck of Cards”

AMCAP 22 – Teams of 3

Hearts: Rope lowers (Total; one teammate working at a time)

Clubs: Box Jump overs 

Diamonds: Alt. DB Snatches 

Spades: V ups 

Joker: 100 m empty Sled push (One teammate working at a time)

Face cards = 10 reps

 

Coaches Notes:

Good ole fun today! It’s been a while since we have done this one, beware of the jokers!

 

CrossFit Week of Workouts 3.25.19

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“Make new mistakes every day. Don’t waste time repeating old ones.” -Danny Meyer

Monday 3.25.19

Strength/Skill Work:  18 Minutes to Work to a Heavy 5 Rep Back Squat

“Big and Tall”

10 Min EMOM:

Min 1) 40 Secs Heavy Wall Balls

Min 2) 40 Secs Tall Box Jumps

WOD Tips:
– The big focus for the day is the Back Squat. This is going to be our test week for a Back Squat / Step-up cycle that we will be progressing through for the next 8 weeks. Ideally this will be a 5-rep max, or close to it, but you don’t need to go to failure today.  18 minutes is a lot of time, so take your time building for the first 12-15 minutes.   
– Today’s Metcon is more of a finisher, after a longer and more taxing Strength portion. Because we want everyone to challenge themselves on the weight of the wall balls and the height of the box jumps, there will be no score today.  Pick a weight on the Wall-Balls that will allow you to get 2 good sets in 40 seconds.  The tall Box Jumps will be much slower and calculated than most box jump days. Go as high as you can where you can still get at least 5 good jumps inside the allotted work time.

                               

Tuesday 3.26.19

“Free Solo”

25 Min AMRAP:

800m Run

3 Rope Climbs F(4 Rope Lowers) S(2 Legless/2 Regular)

12 Power Snatch F(95/65) P(115/80) S(135/95)

WOD Tips:
“Free Solo” is the first of many long Tuesday workouts that we will be building off of in preparation for Murph, which is about 8 weeks away.   The 800m runs will be the meat of this workout, so find a comfortable, but not slow, pace early.  Choose a standard on the rope climbs that allows you to complete them in 90 seconds or less.  If you are a ninja on the ropes, the sport option will be 2 Legless + 2 Regular climbs. The Power Snatch reps will most likely be quick singles from the beginning. When selecting a weight, it should be something that you COULD hang onto 10+ reps if you were asked to.

 

Wednesday 3.27.19

Strength/Skill Work: 12 Minutes to Build to a Heavy 5 DB Push Press

                                                *8 Side Plank Up-Downs/Side After Each Set

“Head and Shoulders”

12 Min AMRAP:

15 Cal Bike Erg

12 DB Push Press @ 70-80% of Strength S(12/9 Handstand Push Ups)

15 Sit Ups

WOD Tips:
– The big focus for the day is Overhead Pressing Strength. For the strength portion, when technique starts breaking down, call it there. After each set, there will be 8 Side Plank Up-Downs per side, to prep the core for the workout, and make sure you are taking plenty of rest between the Push Press sets.
– “Head and Shoulders” will continue with the overhead pressing theme, and you will have the choice between a lighter push press and handstand push ups.  Aim to push yourself on the shoulder to overhead movement each round, and stay steady on the bike erg and sit ups.  If the push press/hspu is moving well, push the pace on the bike and sit ups to get through more rounds.

Thursday 3.28.19  –  Back to Regular Thursday Night Schedule this Week.  No More Thursday Yoga. 

“Pulling Strings”

3 Rounds For Time: (25 Min Cap)

500/400m Row

15 Strict Pull Ups @ 20X1 Tempo

500/400m Ski Erg

100m Single Arm Farmer’s Carry

WOD Tips:
– “Pulling Strings” is a fun Thursday WOD that can be used as a flush, or a very challenging workout! The meat of this workout will come from the Strict Pull-ups. Today we will be keeping all pulling strict. This is a great chance for those of you that have strict pull-ups to begin adding some volume to them. If you have a few, but 15 might be a bit much, feel free to modify the number down, or just spend no more than :90 working on them. The single arm Farmers Carry will be at a weight that you select, but can control with you lat engaged slightly away from the body. Aim to stay steady on the row and ski, and possibly build in speed each round.  We are looking for this workout to take around 19-22 minutes for most athletes. 

Friday 3.29.19 – The Open is Over.  Back to Regular Friday Night Schedule this Week

Strength/Skill Work:  10 Min EMOM: 1 Squat Clean (Spend first 5 minutes building)

“The Chief” – Compare to 4.13.18, 12.27.16

5 X 3 Min AMRAPs

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

6 Push Ups

9 Air Squats

*Rest 1 Minute Between Rounds

WOD Tips:

– The big focus today is the Clean, which we will have in both the Squat and Power variations. During the strength, the first 5 minutes will be a building phase, and the last 5 reps should be at a heavy and consistent load.  You can challenge yourself on the weight today as long as technique allows. There will be plenty of rest between the reps to allow you to recover. 
-Today we are bringing back one of our favorite benchmark workouts, “The Chief”.  The low rep scheme and mix of movements in this benchmark workout will allow you to move fast and accumulate a lot of rounds.  Choose a weight for the power cleans that you can do unbroken for most of this workout.  The push ups can be a sticking point for a lot of athletes, so adjust to less reps as needed per round, in order to keep the intensity of this workout.  

 

Saturday 3.30.19

“Lord of the Rings” – Compare to 4.14.18

4 Rounds For Time: (In Teams of 2, 22 Min Cap)

30 Front Rack Reverse Lunges F(75/55) P(95/65) S(115/75)

200m Run Together

30 Toes to Rings F(Ring Knees to Chest) S(8/6 RMU + 30 T2R)

200m Run Together

WOD Tips:

-“Lord of the Rings” will be a fun partner workout to conclude the week.  The lunges and toes to rings will be shared by you and your partner, while the runs will always be performed together.  You always have to start the runs together, but one person can start on the lunges or toes to rings without the other partner being back.  Choose a weight for the lunges that you could do 20+ reps unbroken with.  Most athletes will actually find the toes to rings to be a much easier movement than the traditional toes to bar, so this is a good day to get outside of your comfort zone and try some of the reps!  If you have ring muscle ups, and strong toes to rings, go for the sport option today!

BeachFit Week of Workouts 3.25.19

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Monday 3.25.19

“Downhill” (Compare: 1.11.19)

In 9:00 build both to your heaviest:

7 Sumo KB DL (20X1)

30 seconds of Weighted Plank 

For Time 

800 meter Run 

30 Burpees (Adv: 50 reps)

30 Sit ups (Adv: 50 reps)

50 Air Squats 

Time cap: 15 min 

Coaches Notes:
Your score for today is weights for part A and your time for part B. Remind the class than many people opted not to do the Advanced option for part B but most people finished very early! Go for the advanced, you have nothing to lose!

Tuesday 3.26.19

“Harry and Lloyd”

AMRAP 20 – In teams of 2

100 meter Empty Sled Push (Adv: 45/25)

60 MB Russian Twists / Side 

100 meter SA DB Carry (50m/arm; together)

60/45 cal Bike Erg

Coaches Notes:

Today is a tough partner workout that will incorporate some good accessory strength movements with some aerobic movements and a little grinder work. Break up the work in any way except the OH Carry will have both partners working at the same time. Your score today is rounds + reps. 

Wednesday 3.27.19

“Bunny Slope”

 2:00 on / 2:00 off

5 Rounds

9/6 cal Ski Erg 

12/9 cal Row 

With remaining time:

Max reps of Box jumps 

Coaches Notes:

Today is a serious aerobic and plyometric workout. Push the ski and row as hard as you can today, allow yourself to get uncomfortable on the machines!! Your score today is total box jumps over the 5 rounds.

Thursday 3.28.19

“Billy Bob”

AMRAP 10

350/300 meter Bike Erg 

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

7 SL KB Deadlift / leg 

-Rest 1:30-

AMRAP 10

25 Plate Jumps 

15 Ball Slams

10 Alternating DB Reverse Lunges 

Coaches Notes:

Today is we want to work on strict gymnastic strength and unilateral movements. Encourage athletes to push themselves on the simple movements but also take their time and move for quality on the higher skill/technical work. 

Friday 3.29.19

“Flash Flood”

In 10:00 build to your heaviest:

6-8 Rep Dball Front Squat (22X1)

After each set complete:

30 seconds of FLR on DBs (Adv: Rings)

Every 2:30 for 10:00 complete:

3 Rounds (Adv: 4 Rounds)

6 KBS

12 Air Squats 

Coaches Notes:

Part A is all strength work today, respect the tempos! Part B is an evolution of last Tuesday’s part B. Each athlete must complete 3 or 4 rounds of work within the 2:30. Ideal weight for this workout would be 53/35. Record weight for part A and notes for the rest of your work today.

Saturday 3.30.19

“Spark Plug”

For Time 

5 Rounds (Adv: 6 Rounds)

Buy In: 500/400 meter Row 

10 DB Power Cleans 

10 Jumping Pull ups (Adv: 6-8 Strict Pull up)

10 V ups (Adv: Add Plate)

Time cap: 16 min

+

Core Down

Coaches Notes:

Today is a short burner compared to our usual BF workouts, we’ve thrown in a rare movement for us with the DB power Clean to keep you on your toes! Score for today is total time. 

Sunday 3.31.19

“Lopsided”

EMOM 24

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

Min 2: 40 sec. of Half Kneeling DB Strict Press (20X2)/ arm (Alt. Sides each round)

Min 3: 40 sec. of DBall Lateral Step up (Alt. Sides each round)

Min 4: 40 sec. of Side Plank Rotations (Alt. Sides each round)

Coaches Notes:

Today is a longer emom that is focusing on performance care but will also become aerobic challenging due to running and the interval nature of the workout. Let you main focus today Be on honoring the tempos and integrity of the movements. The run is the only part of the workout today you should really hit hard!

Friday Workout of the Day 3.22.19

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CrossFit Open Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

CFPB Minimum Work Requirement – complete the round of 33 rx within the time cap (66 reps)

Variations:

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

BeachFit Open Workout 19.5

25-20-15-10-5 

DB Thrusters 
Jumping Pull Ups
*250m Run after each round

BeachFit Week of Workouts 3.18.19

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BeachFit Week of Workouts

 

Monday 3.18.19

“Jumping Beans”

AMRAP 20 – In teams of 2 (Alt. Rounds)

200 meter Run

10 Sit ups (Adv: 15 reps)

6 Jumping Pull ups (Adv: 9 reps)

*Partner 2 starts when partner 1 finishes the Sit ups 

Coaches Notes:
 Today is another partner workout very similar to last weeks format. The goal is to keep your intensity high by hitting the run hard and choose a rep scheme you believe you can do unbroken each set. Athletes must wait for their partner to complete their sit ups before going on the run to maintain some built in rest. Your score is total completed rounds between both partners. 

Tuesday 3.19.19

“Little Chief”

  1. Take 8:00 to build to a heavy:

6 DB Front Rack Step up / leg

  1. 3 sets:

AMRAP 4

6 Push ups 

9 RKBS 

12 Air Squats 

-Rest 1:00-

Coaches Notes:

 Today we are going to focus solely on unilateral leg strength to begin the day. We will finish off with a burner! Part A record your heaviest dB for each leg. Part B record total reps between all 3 sets.

 

Wednesday 3.20.19

“Side Job”

AMRAP 25

10/7 cal Row 

10 Alternating Band Rotations 

10/7 cal Bike Erg

30 seconds of Side Plank / Side 

7 SA DB High Pulls / arm (2010)

100 meter Jog 

Coaches Notes:

 Today is an active recovery day with a mix of aerobic stations and some performance care and core rotational movements. Focus today should be on moving PERFECTLY! No score just notes.

 

Thursday 3.21.19

“Sling Shot”

1:00 On / 1:00 Off

10 Rounds

7 Burpees (Adv: 10 Reps)

With remaining time:

Max reps of Plate Ground to OH

 Coaches Notes:

 Today is a spicy one! Work to complete the burpees as fast possible, but make sure to be smart on the plate Ground to OH in the first few rounds. Ideal weight for men is 45#, women 25#

Friday 3.22.19

“BF Style 19.5”

Saturday 3.23.19

Scrooge” (Compare: 12.13.19)

EMOM 20

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

Min 2: 45 sec. of Alt. Gun Rack Reverse Lunges 

Min 3: 45 sec. of Ball Slams 

Min 4: 45 sec. of Plank (Adv: Hollow Hold)

+

Core down 

Coaches Notes:

 Today is a going to a deceptively tough workout. Work to keep your intensity up throughout each :45 interval and treat the bike as a SPRINT!! Record in Sugar Wod your plate weight for the lunges,  Box height, Advanced attempts.

Sunday 3.24.19

“Fred and Barney” 

 AMRAP 20 – In teams of 2

30 Australian Ring Rows (20X0)

60 D Ball Push press 

90 Dball Squats 

200 meter Farmer’s Carry 

*Pet Rock Style

Coaches Notes:

Today is a pet rock style workout. Once the workout begins, one member of the team must keep their “pet rock”  above their belly button at all times. This includes while doing the push press and squats with your pet rock. If you bring your pet rock down, your penalty is 15 BURPEES EACH!! Score today is rounds + reps between you and our partner.

 

CrossFit Week of Workouts 3.18.19

By: 0

 

“It always seems impossible until its done.” -Nelson Mandela

Monday 3.18.19

Strength/Skill Work:  Front Squats – 6, 5, 4, 3, 6, 5, 4, 3 – Every 2:15 for 8 Rounds

                                           *After Each Set Perform 8 DB Bent Over Rows on 1 Arm

“Simple Addition”

10 Min AMRAP:

5 Strict Knees to Elbows F(Strict K2C) S(Strict T2B)

10 D-Ball Step Ups F(30/20) P(40/30) S(50/40)

15 Russian KB Swings F(44/26) P/S(53/35)

WOD Tips:
– The focus today will be lower body strength which we will have in both the strength and metcon. During the strength we will be starting with a Heavy Front Squat Wave. This wave will be the same format as the Back Squat wave that we used two weeks ago. During these formats we will be using the first wave as a “warm-up” and then by the time we start wave two we should be able to attack the heavier weights. Between each set of Front Squats we will be performing 8 DB Bent Over Rows, alternating sides on each round. You may choose to stay at one weight, or increase weight each round.
– Our metcon today will also have a lower body strength emphasis. Now we will be focusing on a single leg at a time with a D-Ball Step-up. The box should be at a height just above knee level, to allow you to drive off the foot on top of the box as you stand. The weight on this movement should be something that you can do the 10 unbroken without a doubt every round. The Russian Kettlebell swing is set at a lighter weight today, but the volume will add up quickly. Pick a weight that you can try to hang onto unbroken each round while focusing on the hinge movement. Our last movement is the Strict Knees to Elbows, with different variations we can use today. Our focus today is staying locked into the hollow body position, and allowing the core to initiate the movement. Today’s WOD is not for score, so this will allow you to focus on moving as perfect as possible, without worrying about having to move fast.  

Tuesday 3.19.19

Strength/Skill Work: DB Strict Press – 12 Minutes to Build to a Heavy Set of 5 Reps

                                           *After Each Set Perform a 20-30 Sec Weighted Plank

“Buried Treasure”

Every 3 Minutes for 5 Rounds:

250m Run

7 DB Push Press @ 75-85% of Strength

7 Burpee Box Jumps

WOD Tips:
– Our big focus today is shoulder to overhead strength which we will have in both the strength and metcon. During the strength we will be building through 5 sets to find a heavy set of 5 reps on a DB Strict Press. This can get heavy today, but does not need to be a true all effort 5 rep max. If you feel yourself arching to be able to press the weight over your head, it is too heavy.

– “Buried Treasure” will be similar to last weeks interval workout with the goal being round consistency. These type of workouts are great at helping find your “CrossFit gears” and finding what levels of intensity you can hang onto for certain time domains. The interval will start with a 250 m run, which was taking around 1:00 for most people last week – this is a good goal. We will continue with the shoulder to overhead work, this time using a percentage of the weight you hit in the strength for a DB Push Press. Although this could get heavy as the rounds add up, the goal is to stay unbroken. Burpee Box Jump is the final movement. Try to find a pace on this that you can get through quickly knowing that you get rest as soon as you are done. For this workout, your rest will come with any remaining time you have in the 3 minutes before we restart the next round.  Ideally you will have about a minute to recover each time. 

 

Wednesday 3.20.19

“Triple A”

2 Rounds for Max Reps (In Teams of 3):

3 Mins Max Power Cleans F(115/75) P(155/110) S(185/125)

3 Mins Max Sled Push (30’) F(90/45) P/S(135/90)

3 Mins Max Cal Row (2 Athletes Rowing at a Time)

*1 Min Rest Between Stations

WOD Tips:
– “Triple A” is a fun team workout that will require you to have quick communication on how to break up the reps. Each team will be on a station for 3 minutes at a time, accumulating max reps. During the Power Cleans these are supposed to be a moderately heavy weight, but something that you can consistently hit singles at. Because you get to break up the sleds with three people, try to move with some urgency, before getting a chunk of rest while your partners go. The row will require TWO athletes to work at a time, meaning that you must have great communication on how and when you sub in your third person. Between each movement you will have a 1 minute break, use this time to mark down how many reps you complete.

Thursday 3.21.19  –  No 5 PM CrossFit Class Tonight – Yoga Class Tonight at 5 PM

“Minutes on the Clock”

4 Rounds:

1 Min Assault Bike

1 Min Sorenson Hold

1 Min Ski Erg

1 Min Alternating Turkish Get Ups

1 Min Side Plank (30 Secs/Side)

1 Min SA KB Front Rack Carry (30 Secs/Side)

*20 Secs Rest Between Stations

WOD Tips:
– “Minutes on the Clock” will take you around the gym during our six different movements. This is meant to be a flush day before 19.5, the last week of the Open. All of today’s movements will be at “choose your own intensity”. The Turkish Get-up and SA KB Front Rack Carry will allow you to pick your own weights, depending on what you want to get out of the workout. If you want to slow the pace down, you may choose to go a little heavier and focus on movement quality throughout. There will be a quick :20 second rest and transition between stations. There is no score for the day, but track any weights or notes that you wish on SugarWOD.

Friday 3.22.19

“Open WOD 19.5” – Announced Thursday Night at 8 PM. Join us Tonight at 6 PM for our Bar Fights Event (No 5PM and 6PM Classes)

 

Saturday 3.23.19

“Fio” – Tribute Workout to Matthew Fiorello who passed on March 8, 2019

19 Min AMRAP:

3 Bar Muscle Ups F(10 Pull Ups)

10 Deadlifts F(155/105) P(185/125) S(205/145)

18 PVC Overhead Squats

36 Double Unders F(100 Singles)

WOD Tips:

-Today’s workout is a tribute to Matthew Fiorello, a former member of CFPB, who passed away on March 8, 2019.  This workout was designed in partnership with some of Matt’s closest friends and each movement and number has a meaning.   Please join us for any of our normal CrossFit classes this Saturday to perform this workout and remember and honor the life Matt lived to the tune of Soundgarden, Audioslave, and Alterbridge.  

Friday Workout of the Day 3.15.19

By: 0

CrossFit Workout 19.4

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees
Time cap: 12 minutes

[CFPB In House Minimum Work Req:
Complete the first 3 rounds within the time cap]

Rx’d: (Ages 16-54)
Men snatch 95 lb.
Women snatch 65 lb.
Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, may
step over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,
may step over bar on the burpees
Masters 55+:
Men snatch 65 lb., perform chest-to-bar pull-ups
Women snatch 45 lb., perform chest-to-bar pull-ups
Scaled Masters 55+:
Men snatch 45 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar
pull-ups, may step over bar on the burpees

 


BeachFit Open Workout 19.4 

For Time (14 min)

3 Rounds of:

9 DBall Cleans
12Ring Rows (20×0)Adv: 9 Strict Pullups

Rest 3:00

3 Rounds of:

12 Alt DB Snatches
12 Burpees over DB

BeachFit Week of Workouts 3.11.19

By: 0

Monday 3.11.19 

“Chum Bucket” (Compare: 6.29.18)

A. AMRAP 18 – (Teams of 2/Alternate Rds.)

200/150 meter Row 

8 Box Jump/Step up 

8 DB Thrusters 

Coaches Notes:

This should be a fun but challenging partner workout! Each partner must start their round when the the other partner completes the box Jumps.

Tuesday 3.12.19

“Pulled Pork”

A. In 10:00 Build to a heavy 6-8 KB Sumo Deadlift (30X1)

*After every set complete:

6-8 SA Ring Rows / arm

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

12/9 cal Bike Erg (Adv: 15/12)

8 Bar Facing Burpees (Adv: 12 reps)

Coaches Notes:

Today is a pulling day in multiple forms! Part A focused on controlled strength and part B on aerobic power. Your score in Sugar wod is heaviest weight on partA and your notes on part B. 

Wednesday 3.13.19

“Wind Tunnel” (Compare: 12.19.18)

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)

Coaches Notes:

Today is a really fun tester that will involve the group pushing each other to finish! This is definitely one we will see again so mark your total reps for each amrap. Also, put your 800 meter time in the benchmarks section. 

Thursday 3.14.19

“High Five”

A. EMOM 25

Min 1- 40 sec. of Ski Erg 

Min 2- 40 sec. of Alternating DB Arnold Press (20X0)

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

Min 4- 40 sec. of Row (blind)

Min 5- 40 sec. of “12 Volts”

Coaches Notes:
Today is all about recovery with a few body building elements mixed with some aerobic work. Keep everything light and sustainable and focus on quality! No score to just add notes.

Friday 3.15.19

“BF Style 19.4”

Saturday 3.16.19

“Saturday Is For The Girls 2.0”(Compare: 6.30.18)

A. “BF Eva”

For Time 

2 Rounds 

Run 800 meters (Alt. Every 200 m)

30 KBS 

30 Australian Ring Rows 

Immediately into..

B. For Time 

120.100.80.60.40.20

Jump rope singles (Each)

60.50.40.30.20

Sit ups (Shared reps)

Coaches Notes:
Ladies day at Beachfit never disappoints. Ladies: Dress to impress and leave it all on the dance floor. 


Sunday 3.17.19

“Tag Team”

A. AMRAP 18 – In teams of 2 

Buy In: 600 meter Run

10/8 Cal Bike Erg

20 Push ups 

30 Air Squats 

*Buy out @ the 18:00 mark:

600 meter Run 

Coaches Notes:

Today is a Aerobic play on Cindy with a partner. Teams can choose to split up the reps in any way. Score today is rounds + reps.

CrossFit Week of Workouts 3.11.19

By: 0

“The successful warrior is the average man, with laser-like focus.” -Bruce Lee

Monday 3.11.19

Strength/Skill Work:  10 Min EMOM:  2 Deadlifts at 70-80% of 1 Rep Max with a 20X1 Tempo

“X Marks the Spot”

Every 3 Minutes for 12 Minutes:

250m Run

15 KB Swings F(44/26) P(53/35) S(62/44)

10 Box Jumps F(20/16) P/S(24/20)

*Score today is the difference in seconds between your fastest and slowest rounds

WOD Tips:
– We will be starting the day with a Deadlift EMOM similar to what we did a couple weeks ago. We will be practicing the same tempo throughout the lift, this time however we are decreasing the reps and increasing the percentage of your 1 RM. These reps will have less rest between them compared to our typical strength formats, which is the reason for the bigger range in percentage. All reps should be doable for all 10 rounds, while still controlling the Tempo.  The goal is consistency across the sets, rather than maxing out the weight. 
– “X Marks the Spot” is essentially a 12 minute AMRAP, but broken into four 3 minute intervals. With anytime you have left over from finishing the work in the 3 minutes you will rest. Typically we would score this workout as your slowest round, however today is about consistency. Your score today will be the DIFFERENCE in seconds between your fastest and slowest rounds. With this change, it means that it will pay off to hold back slightly the first couple of rounds to avoid blowing up in the later rounds. Ideally we will be finishing the work in around 2 minutes, and will have around 1 minute to rest.

                           

Tuesday 3.12.19

“Lead Foot” – Compare to 5.16.17 and 7.16.18

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 5.16.17 and 7.16.18. This is a great title for a workout that will require you to push the pedal to the medal in a short 4 minute interval of work. You will also need to know how to use the breaks, after every 4 minutes of work, you will be given a 4:30 pitstop to refuel (rest) before the next 4 minutes of all-out effort. During each 4 minute AMRAP the reps decrease, and we are expecting athletes to get further through each time. For example – 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 3.13.19

Strength/Skill Work:  Thrusters – 15 Minutes to Build to a Heavy 5 Reps for the Day

“Plate Tectonics”

8 Min AMRAP:

5 Burpees to Plate

10 Plate Ground to Overhead F(35/25) P/S(45/35)

25’ Plate OH Walking Lunges

25 Plate Jumps

WOD Tips:
– We are bound to see thrusters in the Open, so this will be our big focus for the day. The strength today will give you an open 15 minute window to build to a heavy 5 reps for the day. Again, as we are building to a heavy 5 reps for the day, we do NOT need to feel obligated to find a 5 rep max. Find a weight that feels challenging, but that you can complete with great technique.
– “Plate Tectonics” will be a quick finisher for the day. This “Pet Rock” styled workout will have you lugging around your plate everywhere you go. When selecting a weight for the plate, it should be something that you can do unbroken for 15+ reps unbroken on the G2OH and lunges when fresh.  Both the Burpees to a Plate and Plate jumps will move quickly so avoid making them your rest station. A good goal for everyone is to keep the rounds close to or under :90 seconds with faster athletes trying to stay closer to 1 minute per round. 

Thursday 3.14.19  –  No 5 PM CrossFit Class Tonight – Yoga Class Tonight at 5 PM

“Bike and Belay”

20 Min AMRAP: (Teams of 2)

Max Distance Bike Erg (Alternate every 500m)

*Every 1K Stop and Perform 1 Rope Climb Each (or 3 R.A. Pull Ups)

Core WOD

 

WOD Tips:
– With the Open bringing the Unknown and Unknowable tomorrow, today’s workout will be a great flush with a chance to work on a skill with the rope climbs!  On the Bike we will be going for Max Meters, but you will be switching every 500m with your partner. After each turn on the bike (1000m) you will both stop and perform 2 rope climbs (1 per person). This pattern will continue for 20 minutes. A good goal for the day is to get around 10,000 meters and to stay consistent with your paces on the bike.

Friday 3.15.19

“Open WOD 19.4” – Announced Thursday Night at 8 PM. Join us Tonight at 6 PM for our Bar Fights Event (No 5PM and 6PM Classes)

 

Saturday 3.16.19

“Pushing the Envelope”

5 Rounds For Time: (Teams of 2 – 22 Min Cap)

20 Hang Power Cleans F(115/75) P(135/90) S(155/105)

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

40/30 Push Ups

WOD Tips:
“Pushing the Envelope” is a partner workout, and today you will be able to decide how the reps are split. When selecting weights for the barbell, it should be something that you can at least do 15 unbroken reps with when fresh, but will likely want to do sets of 5-10 at a time. The Wall-Balls are meant be a little heavier today, but should still be at a weight that you can do 10-15 reps consistently unbroken.  The movement that will get the most taxing for most teams will be the Push-ups. We have a male/female total, but even with that added avoid hitting HUGE sets in the first few rounds, anything more than 5-10 reps at a time is a lot of reps. A good goal for today’s workout is finish between 15-18 minutes.