This is the oldest and most frequently tested BF “benchmark” workout. If you have been coming to class consistently and working hard, you will finish this workout within the time cap. The reps for the push press are low so try to pick a weight that challenges you. Your score today is total time.
On 9:00 clock build to your heaviest: Dball Front Squat x 6-8 (22X1)
*After each set complete:
8 Hanging Knees to Chest (Crossbody)
Ski Erg Cals (Female: 14/12/10/8)
DB Front Rack Reverse Lunges (Alt.)
*200 meter Run After each round
Time cap: 13 min
Today is a good lower body and core strength day in part A. Take your time and stick to the tempos!! Part B should be a hard and fast push at full effort! Your score today is weight of the dball in part A and your time for part B.
“Go The Distance”
1:00 on / :20 off
Bike Erg for max meters
30 Plate Toe Taps + 7 Plate Ground to Overhead
Row for max meters
Butterfly Sit ups
Today is a longer aerobic workout in a format we have not done for a while. Your score today is your round with the furthest distance on the Row and Bike.
8 Plank Rotations (Alt; As slow as possible)
8 Banded Good Mornings (30X1)
8 Half Kneeling Paloff Press / side
30 sec. of Side plank / side
30’ of Broad Jumps
30’ Sled Push
Today is a functional body building day that is meant to be performed at a low intensity, focused on movement quality. There is no score today, but we suggest you take notes.
“Chinese Fire Drill”
AMRAP 21 – In teams of 2
30 SA DB Hang Clean and Press / arm (Plank)
40 Box Jump Overs (100 meter Run)
50 Ring Rows (Wall Sit)
60 Ball Slams (Bar Hang)
Today is going to be a lot of work for both partners! You will never at any time be “resting”. Communication is key! Your score today is rounds + reps.
Dragon Roll” (Compare 9.17.18)
Min 1- 10/7 cal Ski Erg (Adv: 12/9)
Min 2- 45 seconds of Lateral Step ups (Adv: Add SB on shoulder; Alternate legs each round)
Min 1 45 seconds of Sumo KB Deadlift (20X1)
Min 2-45 seconds of DB Bearcrawl
Today we have two shorter workouts for Beachfit but they will get real very quickly. Use the step ups and and Deadlifts to recover in each workout and focus more on the quality of the movements and sticking to the tempos. Record all weights used today.
“2 Live Crew” (Compare: 12.1.18)
2:00 on / 2:00 off
15/12 cal Row
With remaining time:
Max reps of DB Man Makers
Today is another grinder workout that will test you mentally as well as physically. Our score today for Sugar Wod will be total manmakers completed in the 5 sets.
9 Chest to Bar Pull UpsF(9 Jumping Pull Ups) S(6 Bar Muscle Ups)
12/9 Cal Ski Erg
WOD Tips: – Just like the classic film Rocky, we want you to be able to take a punch during each round and come back next round ready to fight again. The focus today is the percentage snatches to start each round. The last couple of weeks we have focused on the snatch, and we want you to use this as an opportunity to dial in your technique. This will not be easy, and will require you to control your breathing, and focus on making good lifts every round as the fatigue adds up. The Burpee Box Jumps today have a smaller rep number, but we have upped the height. We encourage you to shoot for a box a little higher than you typically would use to force yourself to really think about the jump. The gymnastics movement has a few different options that you can choose from to challenge yourself. Whatever you decide to pick between the Chest to Bar, Bar Muscle-ups and Jumping Pull-ups it should be something finished in around :30 seconds, in 1-2 sets. We will finish off the round with a 12/9 cal ski. Be cautious when attacking this knowing that you have more percentage snatches directly after. A good goal for today’s workout would be 5+ rounds.
Strength/Skill Work:3Back Squats Every 2 Minutes for 5 Rounds (Build in Weight)
For Time: (14 Min Cap)
15-12-9 Back SquatsF(95/65) P(135/95) S(155/105)
60-40-20 Double UndersF(Double Taps)
*400m Run After Each Round
WOD Tips: – The focus today is the Back Squat which we will have in the strength, and the metcon. In the strength we are keeping the overall volume of reps a little bit lower, but allowing you to challenge yourself in the weight. We will be giving time before the working sets start to build to a decent starting weight, but each of the 5 working sets will also allow you to build today. – “Ground Level” will continue the squat trend. However, in the metcon you will be taking the barbell from the floor instead of the rack which will add in an extra challenge. Whatever weight you select for the back squats should be unbroken through all sets without a doubt, especially with the reps decreasing. The double unders will also be decreasing each round, and should be quick sets before heading out of the door on your 400 m runs. We encourage everyone to shoot for the entire 400 m run today. We are challenging you to finish this workout in around 11-12 minutes, with faster athletes shooting for sub 10 minutes.
3 X 4 Min AMRAPs
50’ DB Walking LungesF(35/20) P/S(50/35)
Max Handstand Push Ups in Remaining TimeF(DB Push Press)
*4 Minutes Rest Between AMRAPs
“5 Minute Plank Challenge”
WOD Tips: – “Inception” is a 1:1 work/rest interval today that will push you to complete your work quickly in order to get to your Handstand Push-up reps. You will essentially be “Buying In” each round with a 600/500 m Row and 50’ of DB Walking Lunges. Ideally, we complete both of these movements in around 3 minutes, to save yourself close to a minute to accumulate HSPU reps. The Row itself is a longer distance thatshould take around or just over 2 minutes on it’s own to complete, your goal is to try to get off the rower consistently each interval. The DB Walking Lunges will have two 25’ sections. As the intervals build try to stay unbroken, or keep it to two quick sets. If you have Handstand Push-ups or can do HSPU with one abmat, challenge yourself to practice this movement today. If you don’t have HSPU you will use the same DB’s you used for the lunges to complete max rep DB Push Press. Everyone will be a little bit different today on reps, but a good goal for the day is to have around :45-:60 seconds to spend on the HSPU each interval.
3 Rounds For Time: (24 Min Cap)
40/30 Cal Assault BikeF(35/25)
40 KB Sumo Deadlift High Pulls F(53/35) P(62/44) S(70/53)
40/30 Cal Bike ErgF(35/25)
4 Rope ClimbsF(12 R.A. Pull Ups) S(6 Rope Climbs)
WOD Tips: – “Biker Boyz” is a fun Partner WOD that will focus on the Bikes! You did read this correctly, we will be using both the Assault Bikes and the Bike Ergs in one workout today. For both the Assault Bike and Bike Erg we have the same calorie goal and are wanting these calories to take under 2 minutes. The bike should be a hard effort, but definitely not a sprint. If you think it will take over 2 minutes for you and your partner to complete the 40/30 calories, modify the reps down to 35/25. The KB SDHP is a movement that we don’t do very often, so be more methodical on these and focus on moving well. The weight you choose should allow you to do 15+ reps unbroken when fresh. If you and your teammate are both efficient at rope climbs, go for the sport option of 6 rope climbs per round.
Strength/Skill Work: 15 Minutes to Work to a Heavy Double Power Clean and Push Jerk
“Open WOD 13.4”
7 Min AMRAP:
3, 6, 9, 12, 15, 18, 21,…
Clean and Jerks F(95/65) P/S(135/95)
Toes to Bar F(Knees to Chest)
WOD Tips: – Our focus today is the moving the barbell, as we will have clean and jerks in both the Strength and the Metcon. During the strength we will be building to a heavy double power clean and jerk. These will be performed as two singles. The idea of this strength is to prep you for the metcon, while also giving you the opportunity to go heavy. You will be given and open 15 minutes, so move up slowly in the weight and focus on transitioning efficiently from the clean to the jerk. – We have another Open Retest Friday, this week is Open WOD 13.4. This workout is a very short and intense 7 minute AMRAP with ascending reps. Like the strength, we encourage you to perform all of the clean and jerks as quick singles, similar to what most of us would do in the workout “Grace”. Not only will this help control the heart rate, but it will also save your grip for the other movement in the couplet, Toes to Bar. Although the workout starts off low in reps and easy, the reps do add up quickly as you add 3 reps every round to both movements. Try to come out at a conservative pace to be able to stay moving for the entire 7 minutes.
Saturday 2.9.19– BeachFit Spartan Special Event Class Schedule 7:30 + 9:30 AM Classes Only! No CrossFit Classes today!
For Time: (70 Min Cap)
40 Air Squats
800m Run + 60m Bear Crawl
40 Russian KB Swings
200m D-Ball Carry (any style)
40 Sit Ups
800m Run + 60m Bear Crawl
40 Step Ups Adv.(Box Jumps)
200m Overhead Plate Carry
800m Run + 60m Bear Crawl
Adv.(60 Reps of Each)
WOD Tips: – Today is the day, you become a SPARTAN! This workout is going to be long, and challenging – and we know you wouldn’t want it any other way. Today is a great day to push yourself to try and complete this event and have fun with your CFPB community. The BeachFit Spartan will be 3 miles worth of running, broke into 800 m sections. After each 800 m section you will have a new movement to complete before getting back into the run and heading to your next challenge. None of the movements that we have for you today are going to be complex, but each one will push you in a different way. The goal today is to complete this workout in under 60 minutes, although you will have a70 minute time cap to work with. If you are a strong runner and believe you can do this in 45 minutes or less, go for the advanced option of 60 reps per movement.
“Professionals stick to the schedule; amateurs let life get in the way.” -James Clear, Atomic Habits
Monday 1.21.19 Strength/Skill Work: 10 Min EMOM: 1 Snatch @ 70-80% (Power or Squat)
“Farmhand” 12 Min AMRAP: 100’ DB/KB Farmer’s Carry F(60/35) P(70/45) S(80+/55+) 20/15 Cal Bike Erg F(15/12 Cals) 25 Russian KB Swings F(53/35) P(62/44) S(70/53)
WOD Tips: We will be starting the week of with some percentage Snatch work. During this EMOM we want you to stay between 70-80% of your 1 Rep Max Snatch. If you were here last Monday, you should have a pretty good idea of where you are with this lift. You will have the choice between receiving the weight in the Power or Squat. We will be giving plenty of time to warm-up to your percentages today, so we would like everyone to stay at the same weight throughout, maybe switching once or twice if you made an error. We have been adding the Snatch in more often so the purpose of this strength is to get consistent hitting lifts in higher percentages, not to go as heavy as you can go today. “Farmhand” is a 12 min AMRAP of good old fashioned work. The AMRAP will start with a 100’ DB/KB Farmer’s Carry. This will be the shortest movement of the workout, but we want you to challenge yourself on the weight as long as you are still able to complete the carry unbroken. The Bike Erg Calories should take just over a minute to complete, so adjust the cals if you are approaching 90 seconds or more per round. For the Russian KBS, pick a weight that you could do unbroken, but for the workout you may want to break them into two quick sets. For today’s workout, shoot for 4+ rounds.
Tuesday 1.22.19 Strength/Skill Work: Every 75 Seconds for 4 Rounds – 8 Sets: (For Quality) Set 1) 5/Arm DB Bent Over Rows Set 2) 5-7 Hollow Banded Lat Pull Downs w/ PVC (2 Sec Hold at Thighs)
“Terrible Twos 3.0” 4 X 2 Min AMRAPs 6-12 Chest to Bar Pull Ups F(3-6 Strict Pull Ups) S(3-6 Bar Muscle Ups) 250’ Shuttle Sprint (10 X 25’) AMRAP Wall Balls F(14/10) P/S(20/14) *2 Mins Rest Between AMRAPs
WOD Tips: Today we will be starting the day getting prepped for the workout with a strength piece that will focus on engaging the lats. During these 8 sets we want you to focus on moving for quality over quantity. There will be plenty of rest between the two different movements so don’t rush getting through the reps. The rows will help prep the back and arms for the pull-ups or muscle-ups in today’s WOD. The Hollow Lat Pull-Downs will also prep you for the workout and focus on not only a good body position in the hollow, but feeling the lats engage which will translate to what we are looking for in an active hang or pull. ”Terrible Twos” is a workout that we have completed in a couple of different variations, today being 3.0. The rounds will start with a technical gymnastic component with a movement option and rep range, depending on your current skill level. More advanced athletes will be doing bar muscle ups. The second option is Chest to Bar Pull-ups or Strict Pull-ups. Whichever movement you choose, your goal is to finish your set unbroken, but we will allow up to 2 sets to achieve the desired rep ranges. Move for quality and make your reps look as graceful as they can be. We don’t want “survival reps” here. If you start feeling better throughout the rounds, feel free to increase your reps within that range in the later rounds. Alternatively, if you feel worse, you can always drop your reps lower as you go, but try to be more cautious in the early rounds so that hopefully doesn’t happen. After the gymnastics, you will have 10, 25’ shuttle runs, touching the ground the first 9 reps, then running through the “finish line” toward the flag wall to knock out as many wall balls as possible in the remaining time. You won’t have a lot of time, so try and go for pretty big sets or stay unbroken, knowing there is a 2-minute rest to follow.
Wednesday 1.23.19 Strength/Skill Work: 5-7 DB Bench Press Every 2 Minutes for 6 Rounds (Build in Weight)
“40 Seconds to Mars” 4 Rounds For Reps: 40 Secs of Butterfly Sit Ups 40 Secs of Strict Ring Dips F(RD Negatives/Ring Push Ups) 40 Secs of D-Ball Weighted Step Ups F(30/20) P(40/30) S(50/40) 40 Secs of Ski Erg for Cals *20 Secs Rest Between Movements
WOD Tips: Today will have a strong focus in upper body pushing, which we will hit in both the strength and the metcon. During the strength today we will be building in weight for a 5 rep DB Bench Press for 6 different rounds. You can start higher in reps when the weight is light, and then work towards sets of 5 as the weight gets heavy. If you get to a weight that you don’t think you can go any higher, stay there for the remaining sets. There is no set tempo on the bench press, but we should always think about being a little slower and controlled on the way down, and exploding out of the bottom. “40 Seconds to Mars” is an interval workout with built in rest after each movement. Because of the built in rest we want you to be able to push the pace and stay unbroken on every movement except the ring dips. The Strict Ring Dips will be the most difficult part of the workout, so we encourage you to have a plan to break the reps up inside the :40 seconds. If you are comfortable on the Rings but maybe haven’t developed the pushing strength to get out of the bottom, perform slow controlled negatives for this portion. If you are not comfortable on top of the Rings yet, we will modify the movement to a Ring Push-up. Your score for the day will be the total number of reps you accumulate.
Thursday 1.24.19 “Wolf of Wall Street” 18 Min AMRAP: 400m Run 3 Rope Climbs F(9 R.A. Pull Ups) 120’ Sled Push/Drag F(90/45) P/S(135/90) 9/Side Side Plank Up-Downs @ 20X2 Tempo 60 Sec Wall Sit
WOD Tips: “The Wolf of Wall Street” is a longer 18 minute AMRAP, where each round will take a good chunk of time to get through. Because this is a Thursday workout, this can be completed as a flush, or a tough workout if you push the pace. For the 400m, we encourage everyone to run the entire distance today. The 3 rope climbs can be modified to fit your current capabilities, whether you need to do fewer reps, or practice your clamp on the Rig Assisted Pull-ups. During the Sled Pull/Push base your weight off of what you can Pull as that will most likely be the limiting factor for most. The Side Plank Up-Downs can be an easy movement, or a difficult one if you focus on slowing it down following the tempo and squeezing your butt at the top of each rep. The last movement of the day is a longer Wall-Sit that will push you mentally to hang on. The Wall-Sit will be an accumulation of 60 seconds, so if you need to take a break try to make it a quick one. We are pushing everyone to shoot for 3-4+ rounds today.
Friday 1.25.19 Strength/Skill Work: 1 Squat Clean + 2 Front Squats Every 90 Seconds for 8 Sets (Build in weight)
“No Rest For the Weary” 0-3 Minutes: 18 Front Squats F(75/55) P(95/65) S(115/75) 18 Burpees Over the Bar 3-6 Minutes: 16 Front Squats 16 Burpees Over the Bar 6-9 Minutes: 14 Front Squats 14 Burpees Over the Bar 9-12 Minutes: 12 Front Squats 12 Burpees Over the Bar *In each section, complete max double unders in the remaining time after you finish the burpees.
WOD Tips: The focus for today’s WOD is the Front Squat. We will be starting with a Squat Clean + Front Squat complex to prep the body for the front squats to come in the metcon. This strength is very similar to what we did last week, except the cleans will come from the floor and we are removing the tempo. Because of this, we expect you to be able to go heavier during this portion. There will be 8 different rounds to build, so be cautious on how fast you climb in weight. – “No Rest For the Weary” will continue with the Front Squats. Each 3 minute interval will include Front Squats and Burpees, but each 3 minutes the reps will decrease slightly. Once you finish the Front Squats and Burpees, you will accumulate max Double Unders in remaining time as these reps will be your score for the day. The Front Squats should be at a weight that we can stay unbroken each and every set. Ideally, after the squats and burpees we have around 1 minute to accumulated double unders, and maybe a little extra time each round as the reps decrease. One thing to note is there is no rest between sections, so pace this more like a 12 minute AMRAP, not a 3 minute workout.
Saturday 1.26.19 “Team 18.1” 25 Min AMRAP: 8 Toes to Bar F(Knees to Chest) 10 DB Hang Clean and Jerks F(35/20) P/S(50/35) 14/12 Cal Row *Alternate movements with your partner
WOD Tips: “Team 18.1” is a Partner WOD that will require quick transitions and good communication between your group. The movements and reps will be the exact same as last year’s Open workout, however today you will be alternating each movement with your partner. Because of the built in rest after each movement, the workout will naturally have a more intense feel to it. The Toes to Bar in today’s WOD should be unbroken for at least the majority of the time, breaking maybe by the end because of sheer volume. Today would be a good day to cut down the reps slightly to stay unbroken, or modify the movement to a Knee to Chest, so you don’t keep your partner waiting. The DB Hang Clean and Jerks are going to be 5 per arm, and should be unbroken throughout the entire workout. Practice a quick transition with the DB in the air to move through these reps quickly. The Calorie Row will not be a full sprint, but you should be able to keep a quick pace know you get a quick rest right after. Your goal as a team today is to keep every round between :60-:90 seconds.
*Must Complete 100 meter D Ball Carry After each round.
Time cap: 20 min
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.
“Grip and Rip”
A. On a 9:00 clock build to your heaviest:
7 SA Suitcase Deadlift / arm
*After each set complete:
300/250 meter Bike Erg (Increase pace each set
B. AMRAP 12
8 Strict Hanging Knees to Chest (Adv: Strict Knees to Elbow)
8 Alt. DB Snatch
8 Box Jump Over
Today is a heavy focus on hinging and hamstrings. We also want to incorporate some plyometrics and jumping today for all athletes in some way. Part B is meant to be a good push for intensity! Score today is heaviest kB used in part A and rounds + reps for part B.
“The Long Game”
Min 1- 200 meter Run (Adv: 250 m)
Min 2- 40 sec. of Alternating Weighted Step ups
Min 3- 40 sec. of Plank / Hollow Hold
Min 4- 40 sec. of Jump Rope (Adv: DU)
Today as a longer workout with the focus on a less intense cardio session and some core and leg strength. Choose a Run you can finish 50 seconds or less. No score today just keep detailed notes of your work.
“BF Style 18.2”
KB Goblet Squats
Buy Out: 1 Mile Run (Sc: 1200 m)
Today is a repeat of last year’s second open Test. Get out of your comfort zone and challenge yourself to break through some mental barriers with this one! Today’s score is total time.
“Gizzard” (Compare: 11.22.18)
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: 35 min
Today is a fun little cardio session to end the week and a retest from around Thanksgiving. Try to hold a nice sustainable pace and you should be able to finish under the cap. You can push the pace on this one if you choose but be ready to get uncomfortable! Score is total time.
12/9 cal Bike Erg
4-6 Shoot Throughs (3 sec. Pauses)
12 Alt. V ups (Adv: 8-12 V ups)
24 Plate Toe Taps
100 meter Run
Today is another day where we are learning to make mixed modalities aerobic. The goal is to find a pace that you can work without ever stopping during the 8 minutes!
A. EMOM 12
Min 1: 10/7 cal Row (Adv: 14/10)
Min 2: 12 Ball Slams
Min 3: 9 Ring Rows (20X0; Adv: 5-8 SPU)
Min 4: 15 Wall Balls
B. For Time (Min 12-24)
10/7 cal Row (Adv: 14/10)
12 Ball Slams
9 Ring Rows (20X0; Adv: 5-8 SPU)
15 Wall Balls
Time cap: 24 min cap
Today is the second edition of Coach Robby’s BF Workout. This one will be just as nasty! Score today is your time for part B.
“When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” ― James Clear, Atomic Habits
WOD Tips: – “Encore” is an open-styled workout, that is similar to one we did a couple weeks ago with heavy cleans. Like that workout, you will be starting today with a metcon and ending with a short time period to build to a heavy weight. During the metcon today, the snatch reps will go down, but the weight will increase. Although you may not use the exact weights we have listed, we want each weight to be more challenging than the last, going from the first weight where you can tap and go reps, to the last weight where you will likely have to do all singles. Today you have the choice to use a Power Snatch or a Squat Snatch for both parts. For the burpees because they are decreasing in reps, we want you to increase speed as the number lessens. If you finish this workout before 10 minutes, you will rest to the 10 minute mark before starting your 7 minute clock to build to a heavy Snatch (squat or power). Push to finish this workout in 7-8 minutes, and prepare to make 4-5 good lifts on the Snatch.
Strength/Skill Work: 10 Min EMOM: (For Quality)
Min 1) 1 Set of Strict Chin Ups F(Negatives) S(Strict C2B)
Min 2) 10-20 Sec L-Sit F(Tuck Hold)
15 Min AMRAP:
15/12 Cal Assault Bike
50 Double Unders F(100 Singles)
7 Ring Rows @ 21X1 Tempo
WOD Tips: – Today’s focus is pulling, in both the vertical and horizontal fashion. During the strength portion of today’s WOD you will start with one set of Chin Ups. This will be with a supinated (palms facing you) grip, a slight variation to how we typically do pull-ups. Challenge yourself in your one set, but try to stay consistent each set. If you want and extra push, try to go for strict chest to bar chin ups. During the other minute we will be holding a :10-:20 second L-Sit. Although this isn’t a long time, there is little rest between attempts so it will start to add up quickly. Focus on quality and consistency on the L-Sits. – Going into today’s WOD your biceps should be prepared from the pull-ups to go into our second pull, the Ring Row. Today we will be using a tempo, and want to stress the quality of movement while holding this slow controlled rep. If you need to walk your feet back to be able to use this tempo, we encourage you to. Double Unders should not be something that eats up a lot of your time today, so modify the reps to 2:1 singles if needed, or even cut some of the total reps down if you are still working on double unders. For the Bike, this will be a big chunk on the WOD if you allow it to be. The goal on the bike should be a consistent pace that you can hold each round. Try not to fall into the hole of the bike by coming out too fast and then getting slower each round. A good goal for today’s WOD is 4-5 Rounds.
Strength/Skill Work: Every 90 Seconds for 8 Rounds Perform 2 Hang Power Cleans + 2 Tempo Front Squats @ 31X1 Tempo
“Hang in There”
4 Rounds For Time: (14 Min Cap)
9 Hang Power Cleans F(75/55) P(95/65) S(115/80)
12 Front Rack Lunges F(Back Rack)
21/18 Cal Row F(18/15 Cals)
WOD Tips: – Today is going to be barbell heavy as we will be focusing on the Hang Clean in both the Strength and the Metcon. During the strength we will be building in a Hang Power Clean + Front Squat complex. We will have minimal time to build up prior to starting the clock because you will have 8 different rounds to make attempts and build in weight. Build up slow because 8 sets is a lot, try to avoid being at a max weight in 5 rounds, instead make small jumps and even hit some weights twice as needed. Prioritize the tempo on the front squats as this will likely be the most difficult part of the complex. – “Hang in There” is a For Time workout that will also include the Hang Power Clean. For the barbell in the WOD we want you to choose a weight that you can hold onto unbroken for all 9 reps. Once you are in your front rack position on your last rep, try to hold onto your barbell for 12 unbroken front rack lunges (6 per leg). When you are warming up for the workout weight, make sure you practice the lunges too, because it may be the harder movement for some of us. The row is a moderate amount of calories that will add up quickly during the 4 rounds. We want the rows to be just over a minute, but they shouldn’t take more than 90 seconds to complete. If you think the row will take you longer than 90 seconds, modify the reps to our fitness option. A good goal for today’s WOD is to finish around 12 minutes or less – that gives you on average 1 minute per movement.
SA Russian KB Swings (Alt Rounds) F(35/17) P(44/26) S(53/35)
Ski Erg for Cals
*30 Secs Rest Between Stations
WOD Tips: – “Twist and Shout” is a Tabata workout that will have us moving throughout the floor. Today we want to stress quality of movement over quantity, and to do so the only movements that will be scored today are the calories you get on the row and ski. Slow the reps down on the MB Rotational Throws and Single Arm Russian KB Swings and focus on improving your movement patterns to get the most out of both. On both of those movements, you will be spending one entire tabata round on one side, switching arms or sides every round. We will be staying at each station for each of the 8 rounds (4 minutes), before taking a :30 rest and rotate.
“Open WOD 12.3”
18 Min AMRAP:
15 Box Jumps F(20/16) P/S(24/20)
12 Push Press F(75/55) P/S(115/75)
9 Toes to Bar F(Knees to Chest)
WOD Tips: – The Open is coming, and we will be ready! Today we will be repeating an oldie, 12.3. This long 18 minute AMRAP has pretty basic movements, that combine for a pretty intense workout. The meat of the workout comes from the 12 Push Press in the middle. Pick a weight on the Push Press that you can at least do 4-5 complete rounds unbroken. Hopefully we can try to stay unbroken longer than that, but if we need to take a break in the later rounds we should still be completing the reps in 2 quick sets. The toes to bar should also be finished in 1-2 quick sets, and only going to 3 sets in the later rounds. If we are not able to do this, today we will be modifying the movement to Knees to Chest, the typical modification used in the Open. The box jumps are the highest rep number, and need to be chipped through each round. A good goal to shoot for today is 6-7 rounds, with our stronger athletes shooting for 9 – finishing a round every 2 minutes.
For Time: (22 Min Cap)
800m Run Together
100 Alternating DB Snatch F(35/25) P(45/30) S(50/35)
600m Run Together
100 DBL DB Deadlifts
400m Run Together
100 DBL DB Front Squats
200m Run Together
WOD Tips: – “Portion Control” is a fun partner WOD to end a tough week. Starting and separating each movement today will be a run, that will decrease in distance each time you head out the door. Let that motivate you to try to increase your pace slightly each run. Although you have to leave together, if one partner is faster than the other, they may come back inside and start chipping away at the dumbbell movements. Each DB movement is 100 reps, and they can be split however you wish. The limiting movement today for the weight will probably be the front squats, since you will be using 2 dumbbells for this. This workout has a lot of reps so make sure you and your partner come up with a game plan before the WOD starts on how you plan to best split up the reps to get through the work, and be ready to adjust as fatigue sets in.
“When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” ― James Clear, Atomic Habits
“Wild Wild West”
9/6 Cal Ski Erg
10 Burpees to Target (Adv: 12 reps)
Today we are trying to get a feel for our different gears. Ideally we will build in intensity each round. Think: 80%,85%,90%,95+%. Score today is Rounds + Reps.
AMRAP 17 – Teams of 2
80 Ball Slams
55 Australian Ring Rows
30 BF Curtis P’s
*Partner must complete 200/150 meter Row before switching*
Today is a fast and intense partner workout that will keep your moving the entire time. Push the row so you don’t leave your partner stranded! Score today is Rounds + Reps.
“Puff the Magic Dragon”
50 meter Farmer’s Carry
8-10 MB Rotational Throws / Side
30-40 sec. of FLR on Rings
8-10 Lying Leg lifts (Adv: 6-8 Dragon Flags)
8-10 Box Jumps
Today is meant to a be a fun day with an active recovery feel. Think outside the box and challenge yourself on some different ways! No score today just take specific notes on how your do the different movements.
“Rump Roast” (Compare: 11.26.18)
On an 10 min clock build to your heaviest:
7 Double DB Front Squat (1 sec. pause @ the bottom)
*After each set complete:
100 meter jog
27 Plate Jumps
21 Air Squats (Adv: Jump Squat)
15 Sit ups (Adv: Straight Leg; arms crossed)
Time cap: 10 min
Today is a nice mix of strength and conditioning to start the week. Your score for Sugar Wod will be your heaviest DBs lifted and your time to complete part B.
“Pearl Harbor” (Compare: 12.7.18)
10 Burpee Box Jump
20 Dball Cleans
30/22 cal Bike Erg
40 Plate Ground to OH
30/22 cal Bike Erg
20 Dball Cleans
10 Burpee Box Jump
Time cap: 15 min
Today is a really fun format with some more skill based movements that we have been implementing for a while now. Score is total time.
EMOM 21 (Adv: 24 min)
Min 1: 200 meter Run (Adv: 250 meters)
Min 2: 40 sec. of Devil Press
Min 3: 40 sec. of Walking Lunges (Adv: Sandbag)
You will excel at “Haley” if you are light on your feet, as fast as a jack rabbit, and have some monster quads! If not, hold on to your hats it’s going to a wild one! Score today is survival and your DB weight.
12/8 cal Assault Bike
12-15 GHD Sit ups to Parallel
12 Half kneeling SA Press (6/arm;20X1)
60’ Sled Push
3 Rope Lowers (Adv: 5 reps)
12 Wall Balls (Adv: 20+/14+)
Today is a great day to learn how to pace a longer workout with many mixed modalities. You can go slower and use this as an active recovery day or you can push the envelope and use this as a great day for open prep!
Coaches Notes: Today is a longer workout to start the week that will definitely provide a deep burn to the lower body. Try to start off with a sustainable pace and get faster as you move into the single digit rounds of reps.
Min 1: 15 Wall Balls (Adv. 20)
Min 2: 10 Burpees to Target (Adv. 12)
Min 3: Max Calorie Row
Min 4: Rest
Coaches Notes: Today we get to experience a taste of Coach Austin on the BeachFit side. This is our “full send” workout of the week so leave it all on the dance floor! Your score today is total Row calories.
100 meter SA KB Front Rack Carry (50m/arm)
30’ DB Drag Bearcrawl
25 MB Russian Twists / side
20 Plate Ground to OH
15 sec. of SA Ring Row Hold / arm
Coaches Notes: Today is a long grinder with many different stimuli. Take your time and focus on movement quality. No score today except for tracking weights and notes on skills completed.
“BF Iron Triathlon” (Compare: 11.1.18)
A. AMRAP 18 (Ladder 2,4,6,8,10)
DB Floor Press
Coaches Notes: Today we are doing an all strength workout! This is is a BF version of a famous variation of “Linda”-called “The Iron Triathlon”. Even though there is no traditional cardio exercises in this workout, your heart rate is still going to be super high throughout. If this is second or more time you have done the MB Cleans, try to stick with that movement the entire workout. Your score is total time.
“Rotten to The Core”
3 Rounds (Adv: 4 Rounds)
300/250 meter Ski Erg
20 Ball slams
20 Sit ups (Adv: Arms Crossed)
120 Jump Rope Singles (Adv: 60 DU)
Time cap: 16 min
Coaches Notes: Today will be a challenging workout to finish the week! We’ve been working on adding some distances the ski Erg over the last few weeks, try to maintain a good push pace for all 3 rounds! Your score today is total time.
“The Walking Dead” (Compare: 10.19.18)
For Time – Teams of 2
40/30 cal Row
50 Walking Lunges (Adv: DBs)
100 meter Empty Sled Push (Adv: Add plate)
Time cap: 25 min
Coaches Notes: For this partner workout you will break up the reps in any way. Start early with breaking things up into small sets so that it doesn’t catch up to you by round 4. Your score is total time.
“BF Style 18.1” (Compare: 2.23.18)
A. AMRAP 20
8 Hanging Knees to Chest (Adv: K2E)
10 DB Hang Clean and Press
200 meter Run
Coaches Notes: It’s time to re test some old open workouts and get ready for this upcoming season. This was a very new experience for everyone last year so for those that were with us, they should feel like they much more comfortable! Score today is total reps.
“You should be far more concerned with your current trajectory, than with your current results.” – James Clear, Atomic Habits
Strength/Skill Work: Tempo Overhead Squats – Every 2:30 for 5 Sets, Complete 3-5 Tempo OHS @ 31X1 Tempo (From the Rack)
“Minute to Win It”
5 Rounds for Max Reps:
30 Secs of Thrusters F(75/55) P/S(95/65)
30 Secs of Double Unders F(Double Taps)
30 Secs Rest
WOD Tips: Our focus for today is a mixture of overhead strength and squatting which we will be doing with two separate movements today. During the strength portion we will be starting with a Tempo Overhead Squat. The tempo today will challenge you to control the bar overhead as you descend in the rep instead of rushing through the movement. You may choose to take these reps from the rack, or from the floor if you would like. Keep the weight light enough to control the tempo throughout the 3-5 reps. During our Metcon today we will be switching movements from the Overhead Squat to the Thruster. Although they are different movements, they have a similar movement pattern with the squat and ending with the bar overhead. You should pick a weight on the thrusters that allows you to try to stay unbroken during the entire :30 seconds of work, at least for the first couple of rounds. The WOD today is meant to be a nonstop sprint during your minute of work so select a Double Under modification that allows you to do so – don’t get hung up on reps today. Today would be a great day to do the double taps and aim to stay unbroken for the full 30 seconds. During your 30 seconds break, make sure to write down your rep numbers and get ready for the next round quickly.
Strength/Skill Work: 8 Min EMOM: (For Quality)
Min 1) 5-12 Chest to Bar Pull Ups F(Pull Ups/Negatives)
Min 2) 30 Secs/Side Side Plank Hold
“Views From Above”
12 Min AMRAP:
21 Deadlifts F(135/95) P(155/110) S(175/125)
3 Rope Climbs F(9 R.A. Pull Ups)
21 GHD Sit Ups to Parallel F(Butterfly Sit Ups)
15/12 Cal Assault Bike
WOD Tips: Our focus today is upper body pulling. During the strength portion today we will have an alternating EMOM. During the first minute you will work towards a set of Chest to Bar Pull-ups. Depending on your current skills on this movement you may choose between a rep range of 5-12 reps, but pick something you can sustain for all 4 rounds. This doesn’t have to be unbroken, but aim for no more than 2 sets. If you don’t have Chest to Bar yet, you can choose a standard chin over the bar pull-up or a negative. The second minute you will split the minute in half spending :30 seconds on each side of a side plank. “Views From Above” will continue with the pulling strength but this time using Rope Climbs. This will be the highest skill movement of the day, so you may choose to cut that number down to suit you. The deadlifts should be at a lighter weight that you could do 21 reps at least unbroken with if we made you. Our final two movements will be upstairs with the Assault Bike and the GHDs. If you are newer to the GHD Sit-ups, you can modify to Butterfly sit-ups. The Assault Bike doesn’t need to be a sprint but we should be able to hold a steady pace to keep the workout moving. A good goal for today’s workout is 2 ½ Rounds.
“Walk in My Shoes”
18 Min AMRAP: (Teams of 2 – Alternating Full Rounds)
10/8 Cal Ski Erg
25’ DB FR Walking Lunges F(35/20) P(45/30) S(50/35)
10 DB Hang Snatch (5/Arm)
25’ DB FR Walking Lunges
WOD Tips: “Walk in My Shoes” will be a fun Partner WOD alternating full rounds through the AMRAP. Because we will be alternating full rounds, this will be very close to a 1:1 work/rest ratio, meaning when it is your time to go, move fast! We will be starting off with a 10/8 Cal Ski Sprint, this should take between :30-:45 seconds to complete. Because the next two movements share the same DB, base the weight you choose off of your Hang Snatch as this will be the limiting movement. For the Hang Snatches, you will perform 5 per arm and these should be unbroken each round. The amount of lunges will start to add up, but fight to stay unbroken knowing that you get a big rest while your partner is completing their round.
Every 4 Minutes for 5 Rounds:
15/12 Cal Bike Erg
15 Ball Slams F(25/20) P/S(30/25)
S(Add 3 Reps to Each Movement)
WOD Tips: “Rabbit Race” is an Interval WOD with the main focus being consistency. Every 4 minutes you will start a new round, with your slowest round being your score today. With this being said – instead of coming out as hard as possible, hold some back in the beginning rounds so that you can sustain the pace over the 5 rounds. Ideally, we will be getting around 1:30 of rest after each round. If we are not able to complete the work in around 3:00, you may need to modify the reps on one or two of the movements. The sport option today will be adding 3 reps to each of the movements. The Ball slams should be at a weight that you can complete the reps unbroken without walking away from the ball and resting. Find a steady pace during the burpees and try to stay moving knowing that you have rest right after.
Strength/Skill Work: 10 Min EMOM:
Min 1) 1.1 Power Cleans
Min 2) 1 Set of Strict Ring Dips/Push Ups S(1 RMU + Strict Ring Dips)
“Without a Paddle”
14 Min AMRAP:
20/15 Cal Row
15 Toes to Bar F(Knees to Chest)
10 Power Cleans F(95/65) P/S(135/95)
5 Ring Muscle Ups F(10/7 Ring Dips or Push Ups)
WOD Tips: Our two big focuses today are the Power Clean and Ring Dips, which we will be using in both the Strength and Metcon. During the Strength we will be alternating between a Power Clean Double and a Set of Ring Dips. For the Power Cleans, although it is a double we would like you to treat this as two singles with 5-10 full seconds of rest between reps. You can build over the course of the 5 rounds, ending a good amount higher than your weight for the workout. For the Ring Dips, a good number for this would be around 40-50% of your Max Unbroken set. For the sport option, you will perform 1 Ring Muscle-up and then perform your dips from the top. “Without a Paddle” will continue with the same movements in a 14 min AMRAP. The Power Cleans in the WOD should be substantially lighter than what you found in the strength. This should be a weight that you could do 10 reps unbroken touch and go if we asked you to do so. We will also continue with the Ring Dips, or Muscle-ups for the performance, and sport option. If we do not currently have Dips, like the strength we will modify this movement to standard push-ups. We should be able to complete the Toes to Bar in 2 sets, maybe 3 sets during the later rounds of the WOD. A good goal on today’s WOD is between 3-4 rounds.
“Kelly” – Compare to 7.14.18 5 Rounds For Time: (35 Min Cap)
30 Box Jumps F(20 Reps @ 20/16) P/S(24/20)
30 Wall Balls F(20 Reps @ 14/10) P/S(20/14)
Your WOD today is “Kelly” an original CrossFit Benchmark workout. This workout is a long (35 min time cap) workout with few movements, but a lot of reps – regardless if you choose Fitness or the Performance/Sport version. If you love wall-balls and can move through box jumps efficiently, we encourage you to go for “Kelly” as is, even if you scale down the box height or medball weight. If those two movements give you nightmares, today we encourage you to change the reps from 30 each movement down to 20 reps. With the weight of medball you choose, you should be able to do all 30 reps unbroken if we made you (you don’t have to). The box height should not be an all out effort each jump, so flip the boxes to a height that allows you to stay moving, if you need to scale to step-ups we encourage you to do so. For the 400 m runs – find a smooth pace in the first two rounds that you can hang on to as you fatigue from the other movements. Even moving quickly, this workout will be close to 30 minutes long.
Strength/Skill Work: 15 Minutes to Build to a Heavy 5 Deadlift
*20-30 Sec HS Hold After Each Set
13 Min AMRAP:
15 Deadlifts F(155/105) P/S(225/155)
15 Wall Balls F(14/10) P/S(20/14)
15 Cal Row
15 Handstand Push Ups F(Hand-Release Push Ups)
WOD Tips: Today’s focus will be the deadlift, which we have in both the Strength and Metcon. In the strength we will be spending 15 minutes working up to a heavy 5 reps. Although we are wanting to get heavy, this does not need to be a 5 rep max. If your technique starts to break down, stop at that weight. After each set, we will be prepping for the HSPU later with a :20-:30 second HS Hold. As the weights get super heavy, you may stop doing the HS after every single set. “16.4 Remix” is a twist on a familiar Open workout. The original workout is 55 reps of every movement. Today we are cutting those down to 15 reps, expecting us to get 3 rounds with the faster athletes pushing to get 4 rounds (which would be more than one round of the original workout). The deadlifts should be a weight that you could do all 15 unbroken if we made you, and these should be substantially lighter than what you found in today’s strength. There are only 15 wall-balls per round, so pick a weight that you can go unbroken every time you get to the wall. There are not a lot of calories so you should be able to push the pace on this movement. The handstand push-up will be the highest skilled movement of the day. You may choose to modify the reps down slightly, or change the movement to Hand Release Push-ups which are usually used as the substitute in the Open.