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Wednesday Workout of the Day 3.21.18

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Levitation!

Wednesday 3.21.18

“Jelly Donut”

20 Min EMOM (4 Rounds):

Min 1) 6 Thrusters S(75/55) RX(95/65) + 6 Chest to Bar Pull Ups S(Pull Ups)

Min 2) 15 Box Jumps S(20/16) RX(24/20)

Min 3) 6 Power Cleans + 6 Front Rack Lunges S(75/55) RX(95/65)

Min 4) 15/12 Cal Ski S(12/9 Cals)

Min 5) Rest

WOD Tips:

Today’s EMOM is not meant to be super taxing, and should primarily serve as skill prep for Friday’s Open workout.  We still have yet to see thrusters, chest to bar pull ups, box jumps, and lunges in this year’s Open, and those have all been staples in previous Open workouts.  The volume of each movement is purposely kept very low today, and the goal is to move as perfectly as possible.  The hardest station by far should be the ski erg, and you will definitely have to ramp up the intensity here to finish the required cals under a minute. 

You also have a minute rest immediately after which allows you to recover well for the next round.  The barbell movements should be on the lighter side today.  Every set should definitely be unbroken. 

~ BeachFit Workout of the Day ~

“Apollo 32”

Tabata x 8 (:20 on / :10 off)

Shuttle Run 

Air Squats 

Sit ups 

Side Rotational MB throws (4 per side)

This workout will keep you moving the entire time, and will sneak up on you in the later rounds. You only have 10 seconds to get to the next station so you need to MOVE!

Tuesday Workout of the Day 3.20.18

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Becca making rope climbs look easy

Tuesday 3.20.18

“Dubble Bubble”

For Time:  (15 Min Cap)

120-90-60-30
Double Unders S(1/2 Reps or Double Taps)

40-30-20-10
Wall Balls S(14/10) RX(20/14)

4-3-2-1
Rope Climbs S(2-2-1-1 or 1:1 Lowers)

Core WOD:             

3 Rounds of: 
3 DB Weighted Jefferson Curls
10 Side Plank Rotations/Side
10 Plank K2E on Sliders/Side

WOD Tips:

Today’s workout follows a descending rep scheme which means we want to start off by pacing, and then try to pick up the intensity as we get into the 3rd and 4th rounds.  For the wall balls, choose a weight that you can do 20+ reps in a row of when fresh.  During the workout you will probably want to break this up into sets of 10.  On the rope climbs, feel free to scale to less reps or even work just part of the way up the rope.  If you aren’t making it halfway up the rope, then you can scale to the rope lowers. 

We will finish the day with a nice Core WOD to help loosen up the low back and get everything feeling good again after the heavy deadlifts of 18.4.

BeachFit WOD

“The Octagon”

EMOM 24

Min 1- 40 sec. of Rowing

Min 2- 40 sec. of Plank Knees to Elbow

Min 3- 40 sec. of Sumo DL (30X1)

Min 4- 40 sec. of Box jump / Step up

Monday Workout of the Day 3.19.18

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Celebrating the last week of the Open!

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CrossFit Week of WODs are posted ——> HERE

BeachFit Week of WODs are posted ——> HERE

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Monday 3.19.18

“Pocket Nines”

9 Min AMRAP:

Buy In: 800m Run
15 Hang Power Snatch S(45/35) RX(75/55)
15 Burpees Over the Bar

-6 Mins Rest-

9 Min AMRAP:

15/12 Cal Bike
15 Push Ups
15 GHD Sit Ups to Parallel

WOD Tips:

As we start the final week of the Open, the cumulative volume and intensity over the last 4 weeks has been pretty significant.  This week is meant to be more of a fun, deload week, with more variety, a lower overall intensity, and little to no strength work.

For today’s 9 minute time domain, the goal is to move at a smooth and consistent pace for 9 minutes.  Choose a weight for the hang power snatches that you could do 20+ reps in a row of when fresh.  You will likely want to break this up into 2 sets each time, and then try to keep a moderate pace on the burpees.  The upstairs AMRAP will force you to pace this via the transitions between movements.  See how long you can keep the sit ups and push ups unbroken for.

**If you are retesting 18.4 today, you must start your workout with the class warm up or workout.  We will be using a 9 min clock for the warm up and both parts of the workout, so it matches up perfectly with the 9 min time domain of 18.4.  This will ensure that the retesting doesn’t conflict with what is going on in class.

BeachFit WOD

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

3RFT

20/15 cal BIKE

20 V ups

20 DB Goblet squats

200 meter Farmer’s Carry

Time cap: 20 min

 

This is a retest from a few months back so the goal is to beat your time from January.

BeachFit Week of WODs 3.19.18

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Planking our way into a brand new week!

Monday 3.19.18

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

3RFT

20/15 cal BIKE

20 V ups

20 DB Goblet squats

200 meter Farmer’s Carry

Time cap: 20 min

 This is a retest from a few months back so the goal is to beat your time from January.

 

 Tuesday 3.20.18

“The Octagon”

EMOM 24

Min 1- 40 sec. of Rowing

Min 2- 40 sec. of Plank Knees to Elbow

Min 3- 40 sec. of Sumo DL (30X1)

Min 4- 40 sec. of Box jump / Step up

 

 Wednesday 3.21.18

“Apollo 32”

Tabata x 8 (:20 on / :10 off)

Shuttle Run

Air Squats

Sit ups

Side Rotational MB throws (4xR, 4xL)

 

 Thursday 3.22.18

“Thunder Struck”

AMRAP 20

200/150 meter SKI

30 sec. of FLR on rings

60 Jump Rope singles

12 Ball Slams

10/8 cal BIKE

 Today is an “Around the world” Style, aerobic workout designed to flush the body and prep you to take on the fifth and final open workout! We are so proud of everything that has taken on this challenge for 2018 and we hope to see you take on the actual Crossfit Open next year. Remember there is always a scaled version for you at our Friday Night Bar Fights!

 Friday 3.23.18

BF Style “18.5”

 

 Saturday 3.24.18

“Pogo Stick”

AMRAP 18

300/250 meter ROW (Adv: 350/300m)

30’ of Broad jumps

8 SA Push Press / arm

4 SA Ring rows / arm

 

 Sunday 3.25.18

“Flash”

Every 3:00 for 21:00

200 meter RUN (Adv: 250 meters)

15 RKBS

9-12 OH Plate Sit ups

 This should be a fast and fun interval workout! The goal is to beat the clock and earn yourself more rest. Each set should take approximately 1:45.

CrossFit Week of WODs 3.19.18

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“People claim to want to do something that matters, yet they measure themselves against things that don’t, and track their progress not in years but in microseconds. They want to make something timeless, but they focus instead on immediate payoffs and instant gratification.” –Ryan Holiday

Monday 3.19.18

“Pocket Nines”

9 Min AMRAP:

Buy In: 800m Run

15 Hang Power Snatch S(45/35) RX(75/55)

15 Burpees Over the Bar


-6 Mins Rest-

9 Min AMRAP:

15/12 Cal Bike

15 Push Ups

15 GHD Sit Ups to Parallel

WOD Tips:

As we start the final week of the Open, the cumulative volume and intensity over the last 4 weeks has been pretty significant.  This week is meant to be more of a fun, deload week, with more variety, a lower overall intensity, and little to no strength work. 

For today’s 9 minute time domain, the goal is to move at a smooth and consistent pace for 9 minutes.  Choose a weight for the hang power snatches that you could do 20+ reps in a row of when fresh.  You will likely want to break this up into 2 sets each time, and then try to keep a moderate pace on the burpees.  The upstairs AMRAP will force you to pace this via the transitions between movements.  See how long you can keep the sit ups and push ups unbroken for. 

**If you are retesting 18.4 today, you must start your workout with the class warm up or workout.  We will be using a 9 min clock for the warm up and both parts of the workout, so it matches up perfectly with the 9 min time domain of 18.4.  This will ensure that the retesting doesn’t conflict with what is going on in class. 

 

Tuesday 3.20.18

“Dubble Bubble”

For Time:  (15 Min Cap)

120-90-60-30
Double Unders S(1/2 Reps or Double Taps)

40-30-20-10
Wall Balls S(14/10) RX(20/14)

4-3-2-1
Rope Climbs S(2-2-1-1 or 1:1 Lowers)


Core WOD

3 Rounds of:

3 DB Weighted Jefferson Curls

10 Side Plank Rotations/Side

10 Plank K2E on Sliders/Side

WOD Tips:

Today’s workout follows a descending rep scheme which means we want to start off by pacing, and then try to pick up the intensity as we get into the 3rd and 4th rounds.  For the wall balls, choose a weight that you can do 20+ reps in a row of when fresh.  During the workout you will probably want to break this up into sets of 10.  On the rope climbs, feel free to scale to less reps or even work just part of the way up the rope.  If you aren’t making it halfway up the rope, then you can scale to the rope lowers. 

We will finish the day with a nice Core WOD to help loosen up the low back and get everything feeling good again after the heavy deadlifts of 18.4.

Wednesday 3.21.18

“Jelly Donut”

20 Min EMOM (4 Rounds):

Min 1) 6 Thrusters S(75/55) RX(95/65) + 6 Chest to Bar Pull Ups S(Pull Ups)

Min 2) 15 Box Jumps S(20/16) RX(24/20)

Min 3) 6 Power Cleans + 6 Front Rack Lunges S(75/55) RX(95/65)

Min 4) 15/12 Cal Ski S(12/9 Cals)

Min 5) Rest

WOD Tips:

Today’s EMOM is not meant to be super taxing, and should primarily serve as skill prep for Friday’s Open workout.  We still have yet to see thrusters, chest to bar pull ups, box jumps, and lunges in this year’s Open, and those have all been staples in previous Open workouts.  The volume of each movement is purposely kept very low today, and the goal is to move as perfectly as possible.  The hardest station by far should be the ski erg, and you will definitely have to ramp up the intensity here to finish the required cals under a minute. 

You also have a minute rest immediately after which allows you to recover well for the next round.  The barbell movements should be on the lighter side today.  Every set should definitely be unbroken. 

Thursday 3.22.18

“World Series of Poker”

25 Min AMRAP: (In teams of 2)

Hearts – Russian Swings S(53/35) RX(70/44)

Spades – Broad Jumps

Diamonds – Slams RX(30/20)

Clubs – Cal Row

Joker – 100m Sled Push (empty)

*Teams will double the value of the card and then share the reps, with one person working at a time.

WOD Tips:

The “Deck of Cards” format is a fan favorite.  In this format, each card chosen represents an exercise (the suit) and the number of repetitions.  Today’s will be a partner version where each card value will be doubled, and then you and your partner will share those reps between you, with one person working at a time.  Face cards are valued at 10 and Aces have a value of 11.  Each number will be doubled though, so those would actually correspond to 20 or 22 reps that you and your partner would share in order to get credit for that card.  The team with the most cards at the end of the 25 minutes is the winner, regardless of the face value of those cards. 

Go lighter on the swings and slams today, so you still feel good going into tomorrow’s Open workout. 

Friday 3.23.18

“Open WOD 18.5” – Announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our FINAL Friday Night Bar Fights (No 5 PM Class)

Saturday 3.24.18

Surprise WOD!  TBD after Thursday’s Open Announcement.

Saturday Workout of the Day 3.17.18

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crossfit-palm-beach-jeff

Saturday 3.17.18

“Taco Bell”

8 Rounds For Time: (In teams of 2 – 20 Min Cap)

400m Run S(250m)
16 KB Swings S(44/35) RX(53/44) RTG(70/53)
8 Chest to Bar Pull Ups S(Pull Ups)

WOD Tips:

Today will be a partner workout, similar to the benchmark workout “Helen”.  At the start of the workout, one athlete will start on the 400m Run and then go immediately into their kb swings and pull ups.  Once athlete #1 returns from their run, athlete #2, can start their run.  So athlete #1 will have to complete their swings and pull ups while their partner is running and will get to rest with any remaining time that is left until their partner returns from the run.  Ideally, the swings and pull ups will be performed unbroken each round, which should allow each athlete to have at least 30 seconds rest, before they have to head out for their next round. 

 

Open Workout 18.4

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Workout 18.4

RX Standards – Click here to view all of the standards and variations

For time:
21 deadlifts, (225/155)
21 handstand push-ups
15 deadlifts, 
15 handstand push-ups
9 deadlifts, 
9 handstand push-ups
21 deadlifts, (315/205)
50-ft. handstand walk
15 deadlifts, 
50-ft. handstand walk
9 deadlifts, 
50-ft. handstand walk

Time cap: 9 min.

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Beach Fit WOD
Open Style 18.4

21 – 15 – 9

Kettlebell Deadlifts
Push Ups

— 

400m Med Ball Run

— 

21 – 15 – 9 

Kettlebell Deadlifts
50ft Bear Crawl (after each set)

+ Core WOD

 

Thursday Workout of the Day 3.15.18

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Thursday 3.15.18

“This is Sparta”

For Time:  (25 Min Cap)

30 GHD Hip Extensions
30 Box Jumps RX(24/20)
30/22 Cal Ski
30 Ball Slams RX(30/20)
30/22 Cal Row
30 Push Ups
30 Overhead Squats RX(45/35)
30 Ring Rows
30 Push Press RX(45/35)
30 Lunges (1=1)

WOD Tips:

This is a similar, but easier version of the benchmark workout, the “Filthy Fifty” that should be far less difficult in practice than it looks on paper.  The goal with this workout is to get you moving and sweating, just as we have the last few Thursdays leading up to tomorrow’s Open workout.  We are also hitting on a bunch of different movement patterns which should allow you to feel good going into tomorrow, without being too sore in any particular area.  The barbell movements will just be performed with an empty bar today, so should be super light.  We didn’t designate any scales for today’s movements, but feel free to scale any of these movements so you feel good going into tomorrow.  None of these movement should take you more than about 2 to 2 ½ minutes to complete. 

 

Wednesday Workout of the Day 3.14.18

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crossfit-palm-beach-andrew

Wednesday 3.14.18

Strength/Skill Work:  Banded Deadlifts – 8 Mins to Build to your working weight for the day

“8-Pack”

8 Min AMRAP:

200m Run
5-10-15-20-25-30 Deadlifts S(155/105) RX(185/125)

-4 Mins Rest-

8 Min AMRAP:

.3 Assault Bike
5-10-15-20-25-30 Butterfly Sit Ups

WOD Tips:

Today’s banded deadlift strength work will help us to work on keeping tension through the entire range of motion in the lift, as well as being explosive at the top of the lift.  While we aren’t going super heavy with this, the added band tension will help prime the nervous system so the weight without the band should feel light in the workout.

“8-pack” is 2 different couplets, that are both 8 minutes long.  Traditionally in workouts like these where there is a cardio element, we might treat that element as the “rest” portion of the workout.  Today, we don’t want that to be the case.  We want you to keep a good intensity on both the run and the bike and stay consistent with it for all 8 minutes.  This is especially true for the bike where you should be able to recover your legs and breathing on the sit ups.  Choose a weight for the deadlifts that you can do 20+ unbroken reps of when fresh.

Tuesday Workout of the Day 3.13.18

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Check out the full podcast at Episode 43 on YouTube 
https://www.youtube.com/watch?v=Rd0VPMelxZk 

Tuesday 3.13.18

Strength/Skill Work:  Handstand Push Ups – For Time: 20, 40, or 60 Reps (4 Min Cap)
 “Highball”

4 Rounds For Reps:
1 Min Max Cal Row
-30 Seconds Rest-
1 Min Max Target Burpees 6”
-30 Seconds Rest-
1 Min Max Wall Balls S(14/10) RX(20/14)
-30 Seconds Rest-

WOD Tips:

Today’s handstand push up skill work is to help you gauge how much volume of handstand push ups you can handle in a short period of time, and to see how well you can pace vs push.  This is a very useful skill to have when it comes to the Open, and we will likely see handstand push ups in the next 2 weeks.  Athletes will have the choice of going for 20, 40 or 60 reps for time, based on their ability level.  The goal is to pick a number that is challenging to finish in 3-4 minutes for you.  Once you decide on a number, your goal is to finish that number as fast as possible.  This section will have a 4 minute cap to provide a sense of urgency while also limiting the total amount of volume and failed reps. 

“Highball” is an interval based workout, with 1 minute of work and 30 seconds of rest, for a total of 18 minutes.  Because you have rest built into this workout, you can go at a harder intensity than you normally would in a traditional AMRAP.  With that said, you are working twice as long as you are resting, and some of that rest will be spent on transition time, so you will also need a good sense of your pacing as well.  For the wall balls, choose a weight that will keep you working for most of the minute.  You should be able to stick with sets of 10 reps or more on these.