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BeachFit Week of WODs 2.19.18

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Monday 2.19.18
“Jump Start”
EMOM 24 
Min 1- 40 seconds of Row cals 
Min 2- 40 seconds of FLR on rings 
Min 3- 40 seconds of Jump rope (Adv: Double Unders)
Min 4- 40 seconds of Side plank rotations 
 ———————————-
Tuesday 2.20.18
“Snatchtastic”
AMRAP 22
5 SA Ring Row / arm 
10 Alt. DB Muscle Snatch 
15 Hollow rocks (Sc: Hollow snaps)
20 Walking lunges 
100 meter Contralateral Carry (50m/side
 ———————————-
Wednesday 2.21.18
“Flying V” (Compare to 10.12.17)
Every 3:00 for 21:00 complete the following:
200 meter RUN
12 Ball slams 
9 V ups (Sc: Alt. Toe touch)
(Sc reps: 9/6) 
———————————-
Thursday 2.22.18
“Laundry List”
3 sets of:
AMRAP 7
5 Burpees  
7 DB Muscle Clean
9 Jump squats 
11 cal BIKE 
13 Sit ups 
15 Plate jumps 
100 meter Run 
—Rest :45 between sets—
Today you want to keep this intensity lower and just move, breath, and sweat. Have fun with it! The BeachFit Open workout tomorrow will challenge you! The DB clean could very well come up in an open workout so this is a chance to work on that movement.
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Friday 2.23.18
BeachFit Open Workout
“BF Style 18.1”
———————————-
 
Saturday 2.24.18
“Flop Like A Fish”
 5 rounds 
1:00 on / :20 off

250/200 meter RUN
Weighted Step ups (Sandbag)
Plank / Flutter kicks
8 MB squats + 8 Alt. MB Tosses

———————————-
 
Sunday 2.25.18
“Crawling in the Dark” (Compare 11.4.17)
A. For time – In teams of 2
600 meter RUN (together)
40 SA RKBS / arm 
60′ of Bearcrawl (together)
400 meter D ball carry 
60′ of Bearcrawl (together)
40 Ring rows 
60′ of Bearcrawl (together)
200 meter sled push 
600 meter RUN (together)
Time cap: 28 min 
Athletes may partition work in any way EXCEPT FOR the runs and bearcrawl, these movements must be completed by BOTH partners each time.

Saturday Workout of the Day 2.17.18

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Looking forward to the first annual BeachFit Open! Are you ready?!

CrossFit WOD:

Saturday 2.17.18

Strength/Skill Work:  Front Squats (18 Min Cap)

Sets 1, 3, and 5: 5 Front Squats @ 75%
Sets 2, 4, and 6: 2 Front Squats @ 80-90%

WOD:
“Rope Burn”
AMRAP 14: (In teams of 2)

80/60 Cal Bike
40 Front Squats S(115/75) RX(135/95) RTG(155/110)
8/6 Rope Climbs

WOD Tips:

Today’s strength work has the same format as the back squats we did last week.  In this format, the sets of 5 serve as the baseline sets and the sets of 2 serve as the building sets.  Each set of 5 should be moderately heavy and the sets of 2 should be progressively tougher with each set.  Challenge yourself on the last 2 sets of 2 and see if you can get to 90% or more by the final set. 

-“Rope Burn” is a partner AMRAP where the work will be shared between you and another person.  You and your partner can break up the reps however you would like, but we would recommend sticking with shorter working sets, and transitioning more often.  This will allow you to keep the intensity up on the bike, where you get rewarded for that extra intensity you put into it.  Aim for 20-30 second intervals on the bike, sets of 5-10 on the front squats, and alternating reps on the rope climbs.  If you can get through 2 full rounds today, you’re flying. 

——————————————- 

BeachFit WOD:

“Eat Your Veggies”
For Time 
2 hundred meter RUN (Sc: 100)
4 Sit ups 
6 Mountain Climbers / side 
8 Cal Bike
10 Australian Ring rows 
12 DB push press 
14 KB Goblet squats 
16 Alternating V ups 
18 Burpees 
Time cap: 28 min 
Workout format is pyramid style like “12 Days of Christmas”.

Friday Workout of the Day 2.16.18

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High fives for making it through this week!

CrossFit WOD:

“CFPB Open Test”
AMRAP 20:

50 Wallballs S(14/10) RX(20/14)
50 Box Jumps S(20/16) RX(24/20)
40 Cal Row
40 Burpees 
30 Toes-to-Bar S(Knees to Chest)
30 Chest-to-Bar Pull Ups S(Pull Ups/Ring Rows)
20 Power Cleans S(95/65) RX(135/95)
20 Shoulder to Overhead
AMRAP Bar Muscle Ups in Remaining Time S(Burpee Pull Ups)

*Scaled (10 less reps for each movement)

WOD Tips:

This is our last Friday workout before the Open starts next week.  This will also build on last week’s Friday workout, which had a similar format, but was only 14 minutes long.  Knowing this is a 20 minute workout, you definitely need to break up your sets and pace well from the beginning.  A good goal for most athletes is to get to, or possibly finish, the shoulder to overhead movement.  Choose a weight on the barbell that you can do 10+ reps unbroken with when fresh.  A big sticking point for a lot of athletes is the toes to bar and chest to bar, because they are back-to-back.  Break up your sets early on these and be ready to scale if needed. 

————————————————–

BeachFit WOD:

“The Winter X Games”
EMOM 18
Min 1- 40 seconds of Ski erg 
Min 2- 40 seconds of RKBS
Min 3- 40 seconds of Walking lunges (Adv: Add D ball on shoulder)

Thursday Workout of the Day 2.15.18

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Everyone’s favorite moment of the CrossFit Games 2017 Open – Haley Johnson’s first bar muscle up!

CrossFit WOD: 

Thursday 2.15.18

“Big Mac”

For Time: (25 Min Cap)

Buy In: 800m Run S(600m)

10 Rounds of:
9 Push Ups
12 Butterfly Sit Ups
15 Air Squats

Buy Out: 800m Run S(600m)

S(Perform 6/9/12 Reps of Each)

WOD Tips:

Today is a longer conditioning-focused workout.  The goal with today is to stay moving at a solid pace for about 20-25 minutes.  If push ups are a sticking point for you, consider scaling the reps or doing banded push ups today.  Each round should take under 90 seconds to complete, so we don’t want you to get stuck on any one movement for too long.  For the runs, hold back a little on the first run and see if you can push that final run to end the day. 

BeachFit WOD:

“Bounce House”
 Tabata :20/:10 x 6 sets/Station 

Bike cals
Ball slams
“12 Volts”
Plate jumps
Wall sit (with foam roller)

-Rest :30 between Tabatas-
Each movement will have its own station and athletes will rotate through the circuit. Complete 6 consecutive sets at one station before moving on to the next. On the BIKE the goal for the men is to keep the watts above 350 / women above 250. 

Wednesday Workout of the Day 2.14.18

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Tonight is the LAST NIGHT to sign up for Team CrossFit Palm Beach in the 2018 CrossFit Games Open – Don’t miss out on all of the fun and excitement.  Go to games.crossfit.com to register

CrossFit WOD:

Wednesday 2.14.18

Strength/Skill Work:  Every 90 Seconds for 5 Rounds: (15 Mins)
Set 1) 5 Strict Press @ 20X1   (From the Ground)
Set 2) 5 Ring Rows @ 20X1  RTG(Feet on Box/Weighted)

“Hangover”

3 Rounds For Time:  (9 Min Cap)
15 Hang Power Cleans S(95/65) RX(115/80)
15 Burpees Over the Bar

WOD Tips:
The strength/skill work is the focus for today, as we will be working on 2 upper body strength movements.  Strict movements are a great way to develop this strength, which translates to so many of the dynamic movements we do in CrossFit.  The strict press and strict ring row complement each other nicely since one is a pushing movement and the other is a pulling movement.  By using opposing muscle groups and alternating sets, we should be able to challenge ourselves pretty good on each movement.  Build with each set on the strict press as long as you are able to.  If you can get at least 5 ring rows with the tempo each round, try elevating the feet and/or adding weight. 

“Hangover” is a sprint workout to finish off the day.  We are looking for this workout to be completed in under 7 minutes today, which is about a minute per movement.  The hang cleans should be performed in 1-2 sets per round, and the burpees should be fast and unbroken.  Don’t try to pace this one today.  Go hard and see if you can hang on.  If you are on the fence in terms of weight today, go lighter, and move faster through this workout. 

——————————————– 

BeachFit WOD: 

“The Le Roux Ladder of Love” (Compare to 11.13.18)
AMRAP 6,5,4,3,2,1
3 Ring rows (Adv: Rope pulls)
6 No push up Burpees 
12 Air squats 
Rest 60/50/40/30/20 seconds between AMRAPs–
As you complete each AMRAP, subtract 1 minute from working time each set for a total of 6 sets. Also, subtract 10 seconds from rest time between every AMRAP.

Tuesday Workout of the Day 2.13.18

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Check out the newest blog post from Coach Tony & find out what Discipline Equals Freedom really means.

CrossFit WOD:

Tuesday 2.13.18

“Liberty Bell”
4 X 3 Min AMRAPs:
KB Swings S(44/35) RX(53/44) RTG(70/53)

KB Goblet Squats
KB Sumo Deadlift High Pulls
*Max Cal Bike in Remaining Time.  3 Mins Rest Between AMRAPs

RD 1: 21 Reps Each, RD 2: 18 Reps Each, RD 3: 15 Reps Each, RD 4: 12 Reps Each

Core WOD:

3 Rounds:
21 GHD Sit Ups to Parallel
15 MB Russian Twists (per side)
9 MB Side Plank Up-Downs (per side)

WOD Tips:

-“Liberty Bell” is an interval workout rotating through 3 minutes of work, and 3 minutes of rest.  Seeing that it’s a shorter working interval, and that we get to rest the same amount that we are working, we want to attack this workout at a hard pace.  The goal with this workout is to do each set of swings, squats, and high pulls unbroken, and to get to the bike every round.  In the early rounds, the reps will be higher, and just to make it to the bike will be a good goal to shoot for.  In the later rounds as the KB reps decrease, we want to increase the intensity on the bike and see if we can rack up more cals each round.  Choose a weight on the KB that you think you can do all sets unbroken for all 3 rounds, but is challenging to do so. 

————————————

BeachFit WOD:

Tuesday 2.13.18
“The ABominable Swoleman”
3 sets of:
AMRAP 7
10 Rotational MB throws / side 
10 Hanging Knees to chest (cross body)
12-15 Weighted Glute bridges 
30 seconds of Side plank / side 
100 meter Famer’s Carry
—Rest :30 betweens AMRAPS—
The Knees to chest should be performed slowly, reaching the knee across the body towards the opposite side of the body. Glute bridge can be weighted with a sandbag or Dball. Challenge yourself on the weight for the Farmer’s Carry, ideal weight is 1/3 of your body weight / hand. 

CrossFit Week of WODs 2.12.18

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Monday 2.12.18

Strength/Skill Work:  Every 90 Seconds for 6 Rounds: Power Snatch 1.1.1 (Rest 10-15 Seconds Between Singles)

 “Water Power”
AMRAP 15:

90 Double Unders S(45 Dubs/90 Double Taps)
30/24 Calorie Row
10 Power Snatches S(95/65) RX(115/80) RTG(135/95)

WOD Tips:

Today’s strength work is an opportunity to build to a heavy 3 rep set on the power snatch.  Each set of 3 will be performed as 3 singles with about 10-15 seconds rest between singles.  This is a great way to go heavy while still dialing in technique.  The rest between reps is just enough time to reset and refocus to perform each rep as perfectly as possible.  Start on the light to moderate side and try to build with each round.

“Water Power” is a moderate length triplet, combining two cardio movements with a complex barbell movement in the snatch.  Break up the dubs and pace the row from the beginning on this one, as 15 minutes can feel a lot longer than it sounds.  The approach on the power snatches should feel similar to the strength work, but with less rest between reps.  Choose a weight for the power snatches that you could do the first round unbroken with if you chose.  During the workout, stick with sets of 3-5 reps at a time or opt for singles to keep you moving at a steady pace for all 15 minutes.

 ———————————

Tuesday 2.13.18

“Liberty Bell”
4 X 3 Min AMRAPs:
KB Swings S(44/35) RX(53/44) RTG(70/53)

KB Goblet Squats
KB Sumo Deadlift High Pulls

*Max Cal Bike in Remaining Time.  3 Mins Rest Between AMRAPs
RD 1: 21 Reps Each, RD 2: 18 Reps Each, RD 3: 15 Reps Each, RD 4: 12 Reps Each

Core WOD:
3 Rounds:

21 GHD Sit Ups to Parallel
15 MB Russian Twists (per side)
9 MB Side Plank Up-Downs (per side)

WOD Tips:
“Liberty Bell” is an interval workout rotating through 3 minutes of work, and 3 minutes of rest.  Seeing that it’s a shorter working interval, and that we get to rest the same amount that we are working, we want to attack this workout at a hard pace.  The goal with this workout is to do each set of swings, squats, and high pulls unbroken, and to get to the bike every round.  In the early rounds, the reps will be higher, and just to make it to the bike will be a good goal to shoot for.  In the later rounds as the KB reps decrease, we want to increase the intensity on the bike and see if we can rack up more cals each round.  Choose a weight on the KB that you think you can do all sets unbroken for all 3 rounds, but is challenging to do so.

———————————

Wednesday 2.14.18

Strength/Skill Work:  Every 90 Seconds for 5 Rounds: (15 Mins)
Set 1) 5 Strict Press @ 20X1   (From the Ground)
Set 2) 5 Ring Rows @ 20X1  RTG(Feet on Box/Weighted)

“Hangover”
3 Rounds For Time:  (9 Min Cap)

15 Hang Power Cleans S(95/65) RX(115/80)
15 Burpees Over the Bar

WOD Tips:
The strength/skill work is the focus for today, as we will be working on 2 upper body strength movements.  Strict movements are a great way to develop this strength, which translates to so many of the dynamic movements we do in CrossFit.  The strict press and strict ring row complement each other nicely since one is a pushing movement and the other is a pulling movement.  By using opposing muscle groups and alternating sets, we should be able to challenge ourselves pretty good on each movement.  Build with each set on the strict press as long as you are able to.  If you can get at least 5 ring rows with the tempo each round, try elevating the feet and/or adding weight.

“Hangover” is a sprint workout to finish off the day.  We are looking for this workout to be completed in under 7 minutes today, which is about a minute per movement.  The hang cleans should be performed in 1-2 sets per round, and the burpees should be fast and unbroken.  Don’t try to pace this one today.  Go hard and see if you can hang on.  If you are on the fence in terms of weight today, go lighter, and move faster through this workout.

———————————

Thursday 2.15.18

“Big Mac”
For Time: (25 Min Cap)

Buy In: 800m Run S(600m)
10 Rounds of:
9 Push Ups
12 Butterfly Sit Ups
15 Air Squats
Buy Out: 800m Run S(600m)

S(Perform 6/9/12 Reps of Each)

WOD Tips:
Today is a longer conditioning-focused workout.  The goal with today is to stay moving at a solid pace for about 20-25 minutes.  If push ups are a sticking point for you, consider scaling the reps or doing banded push ups today.  Each round should take under 90 seconds to complete, so we don’t want you to get stuck on any one movement for too long.  For the runs, hold back a little on the first run and see if you can push that final run to end the day.

———————————

Friday 2.16.18

“CFPB Open Test”
AMRAP 20:

50 Wallballs S(14/10) RX(20/14)
50 Box Jumps S(20/16) RX(24/20)
40 Cal Row
40 Burpees
30 Toes-to-Bar S(Knees to Chest)
30 Chest-to-Bar Pull Ups S(Pull Ups/Ring Rows)
20 Power Cleans S(95/65) RX(135/95)
20 Shoulder to Overhead
AMRAP Bar Muscle Ups in Remaining Time S(Burpee Pull Ups)

*Scaled (10 less reps for each movement)

WOD Tips:
This is our last Friday workout before the Open starts next week.  This will also build on last week’s Friday workout, which had a similar format, but was only 14 minutes long.  Knowing this is a 20 minute workout, you definitely need to break up your sets and pace well from the beginning.  A good goal for most athletes is to get to, or possibly finish, the shoulder to overhead movement.  Choose a weight on the barbell that you can do 10+ reps unbroken with when fresh.  A big sticking point for a lot of athletes is the toes to bar and chest to bar, because they are back-to-back.  Break up your sets early on these and be ready to scale if needed.

 ———————————

Saturday 2.17.18

Strength/Skill Work Front Squats (18 Min Cap)
Sets 1, 3, and 5: 5 Front Squats @ 75%
Sets 2, 4, and 6: 2 Front Squats @ 80-90%

“Rope Burn”
AMRAP 14: (In teams of 2)

80/60 Cal Bike
40 Front Squats S(115/75) RX(135/95) RTG(155/110)
8/6 Rope Climbs

WOD Tips:
Today’s strength work has the same format as the back squats we did last week.  In this format, the sets of 5 serve as the baseline sets and the sets of 2 serve as the building sets.  Each set of 5 should be moderately heavy and the sets of 2 should be progressively tougher with each set.  Challenge yourself on the last 2 sets of 2 and see if you can get to 90% or more by the final set.

-“Rope Burn” is a partner AMRAP where the work will be shared between you and another person.  You and your partner can break up the reps however you would like, but we would recommend sticking with shorter working sets, and transitioning more often.  This will allow you to keep the intensity up on the bike, where you get rewarded for that extra intensity you put into it.  Aim for 20-30 second intervals on the bike, sets of 5-10 on the front squats, and alternating reps on the rope climbs.  If you can get through 2 full rounds today, you’re flying.

Monday Workout of the Day 2.12.18

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Don’t forget!!!! The deadline for the $75 “LUNCHFIT” special for new members is 2.28 – Sign up now!

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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CrossFit WOD:

Monday 2.12.18
Strength/Skill Work:
Every 90 Seconds for 6 Rounds: Power Snatch 1.1.1 (Rest 10-15 Seconds Between Singles)

 “Water Power”
AMRAP 15:

90 Double Unders S(45 Dubs/90 Double Taps)
30/24 Calorie Row
10 Power Snatches S(95/65) RX(115/80) RTG(135/95)

WOD Tips:
Today’s strength work is an opportunity to build to a heavy 3 rep set on the power snatch.  Each set of 3 will be performed as 3 singles with about 10-15 seconds rest between singles.  This is a great way to go heavy while still dialing in technique.  The rest between reps is just enough time to reset and refocus to perform each rep as perfectly as possible.  Start on the light to moderate side and try to build with each round.

“Water Power” is a moderate length triplet, combining two cardio movements with a complex barbell movement in the snatch.  Break up the dubs and pace the row from the beginning on this one, as 15 minutes can feel a lot longer than it sounds.  The approach on the power snatches should feel similar to the strength work, but with less rest between reps.  Choose a weight for the power snatches that you could do the first round unbroken with if you chose.  During the workout, stick with sets of 3-5 reps at a time or opt for singles to keep you moving at a steady pace for all 15 minutes. 

 ——————————————–

BeachFit WOD:

Monday 2.12.18
“The Blob”
5 rounds 
1:00 on / :20 off

Run 250/200 meters
8 Sumo KBDL + 4 Broadjumps
Alt. Strict DB press
Sit ups 

Last week you got some exposure to a 300 meter run interval, now going back to the 250 meter run try to keep this as close to a sprint as possible.

BeachFit Week of WODs 2.12.18

By: 0

Monday 2.12.18
“The Blob”
5 rounds 
1:00 on / :20 off

Run 250/200 meters
8 Sumo KBDL + 4 Broadjumps
Alt. Strict DB press
Sit ups 

————————————-
 

Tuesday 2.13.18

“The ABominable Swoleman”
3 sets of:
AMRAP 7
10 Rotational MB throws / side 
10 Hanging Knees to chest (cross body)
12-15 Weighted Glute bridges 
30 seconds of Side plank / side 
100 meter Famer’s Carry
—Rest :30 betweens AMRAPS—
 
————————————-
 
Wednesday 2.14.18
“The Le Roux Ladder of Love” (Compare to 11.13.18)
AMRAP 6,5,4,3,2,1
3 Ring rows (Adv: Rope pulls)
6 No push up Burpees 
12 Air squats 
–Rest 60/50/40/30/20 seconds between AMRAPs–
 
————————————-
 
Thursday 2.15.18
“Bounce House”
Tabata :20/:10 x 6 sets/Station 

Bike cals
Ball slams
“12 Volts”
Plate jumps
Wall sit (with foam roller)
-Rest :30 between Tabatas-

————————————-
 
Friday 2.16.18
“The Winter X Games”
EMOM 18
Min 1- 40 seconds of Ski erg 
Min 2- 40 seconds of RKBS
Min 3- 40 seconds of Walking lunges (Adv: Add D ball on shoulder)
 
 
————————————-
 
Saturday 2.17.18
“Eat Your Veggies”
For Time 
2 hundred meter RUN (Sc: 100)
4 Sit ups 
6 Mountain Climbers / side 
8 Cal Bike
10 Australian Ring rows 
12 DB push press 
14 KB Goblet squats 
16 Alternating V ups 
18 Burpees 
Time cap: 28 min 
 
————————————-
 
Sunday 2.18.18
“Battle Wounds” 
4 Sets
1:00 Row
1:00 RKBS
1:00 Plate Pushes
1:00 SA Farmers Carry
1:00 MB Russian Twists 
-rest :20 seconds between movements-

Saturday 2.10.18 Workout of the Day

By: 0

CrossFit WOD:

“Thor’s Hammer”

For Time: (In teams of 2 – 26 Min Cap)

90 DB Alternating Snatch S(35/25) RX(45/30) RTG(50/35)
800m Run Together
70 DB Deadlifts
600m Run Together
50 DB Thrusters
400m Run Together
30 DB Renegade Rows (Push Up, Row, Row = 1 Rep)
200m Run Together   scale(Subtract 200m from each run, 100m on the last run)

WOD Tips:

-Today is a fun partner workout to finish up the week.  This workout will incorporate some of our favorite dumbbell movements, where the movements should get more challenging, as the reps decrease each time.  Every dumbbell movement will be alternated with a run, and all the runs will be performed together.  If running is tougher for you, you can subtract 200m from each run, and 100m from the final run.  Whoever is back first from the run, can start on the next dumbbell movement.  When choosing a weight for the dumbbells, we are roughly looking for you to be able to perform 20+ unbroken reps on the snatch, 15+ UB reps on the deadlift, 10+ UB reps on the thrusters, and 5+ UB reps on the renegade rows, when fresh.  You will be sharing the reps as needed with your partner with one person resting.  Stick with small sets and quick transitions.  As you get towards the end of this workout, pick up your pace on the runs and finish strong. 

—————————————————-

BeachFit WOD:

“The BeachFit Spartan”

4 Rounds For Time – O’ Course Style 

200 meter SB Run
40’ of Walking lunges 
40’ of Broadjumps 
20 Double DB Deadlift 
15 Wall balls 
10 Ring Rows (20X0)
10 “12 Volts”
Time cap: 22 minutes