Blog Search

Monday Workout of the Day 3.12.18

By: 0

Daylight savings time feels…

CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

—————————————————————— 

Monday 3.12.18

Strength/Skill Work: 3-Position Power Snatch – 12 Minutes to Build to a Heavy Technical Complex

 “Walk it Out”

2 X 5 Min AMRAP:

8 DB Snatch S(35/20) RX(50/35)

25’ OH Walking Lunges

8 DB Snatch

25’ OH Walking Lunges

8 Toes to Bar S(Knees to Chest)

*5 Mins Rest Between AMRAPs

 WOD Tips:

Today’s strength/skill work is primarily technique focused.  If technique is proficient and you are moving well, then feel free to increase the weight each set and build to a heavy complex for the day.  If technique isn’t as sound, stay lighter and do more sets, with less reps between sets.  Focus on perfecting the snatch from the first position, which should be the hardest one for most athletes. 

In “Walk it Out” you will be repeating the same 5 min AMRAP twice, with 5 minutes rest between efforts.  With this shorter time domain and big rest between AMRAPs, we want to attack each AMRAP at a high intensity.  For the DB Snatch, you will be doing all 8 reps on one arm and then doing the OH Lunges on that same side.  Choose a weight for this that you can do all the snatches and OH lunges unbroken each round. 

BeachFit Week of WODs 3.12.18

By: 0

Monday 3.12.18
“Nine Lives”
Every 2:00 for 18:00
100-meter RUN
9 KB Goblet Squat (Sc: Air Squat)
9 SB Sit ups (Sc: No weight)

————————————————

Tuesday 3.13.18
“Sonny and Cher” (Compare to 12.6.17)
Partner AMRAP 20 (Team of 2)
40 Box Jumps / Step ups
30 DB Push Press
20 Ring Rows (20X0)

This is a fun partner wod which has one partner resting while the other partner is working at all time. Teams should aim to split reps evenly as much as possible throughout the workout.

————————————————

Wednesday 3.14.18
“Slam, Bam, Thank you Ma’am”
EMOM 20
Min 1 – 40 sec. of Row cals
Min 2 – 40 sec. of RKBS
Min 3 – 40 sec. of Ball slams
Min 4 – 40 sec. of “12 Volts”

Core Wod

————————————————

Thursday 3.15.18
“The Governor”
AMRAP 22
Buy In: 800 meter RUN
8 Bicep Curl + Arnold press
8 “T” Push ups
8 Hanging knee raises (Alternating/cross body)
8 MB Rotational side tosses / side
50 Jump rope singles

Today’s workout should be a fun day to get a nice sweat and be ready to attack 18.4! Don’t go bonkers today, we still have two more open workouts left!

————————————————

Friday 3.16.18
BF style “18.4

————————————————

Saturday 3.17.18
“Call of Booty”
AMRAP 22 – O Course Style
200 meter RUN
10 Rope Slams
10 Ring push ups
10 DB Deadlifts
10 meter Sled Push
20 Sit ups

Today’s workout is an obstacle course. The goal is to make it through the course as many times as possible in 22 minutes.

————————————————

Sunday 3.18.18
“Ski Lift”
5 rounds
1:00 on / :20 off
Ski Erg
Box jump / Step up
D Ball Carry
5 Burpees to target + 5 Wall balls

CrossFit Week of WODs 3.12.18

By: 0

Which team will be the victor after 18.3?

Monday 3.12.18
Strength/Skill Work:
3-Position Power Snatch – 12 Minutes to Build to a Heavy Technical Complex

“Walk it Out”
2 X 5 Min AMRAP:
8 DB Snatch S(35/20) RX(50/35)
25’ OH Walking Lunges
8 DB Snatch
25’ OH Walking Lunges
8 Toes to Bar S(Knees to Chest)
*5 Mins Rest Between AMRAPs

WOD Tips:
Today’s strength/skill work is primarily technique focused. If technique is proficient and you are moving well, then feel free to increase the weight each set and build to a heavy complex for the day. If technique isn’t as sound, stay lighter and do more sets, with less reps between sets. Focus on perfecting the snatch from the first position, which should be the hardest one for most athletes.
-In “Walk it Out” you will be repeating the same 5 min AMRAP twice, with 5 minutes rest between efforts. With this shorter time domain and big rest between AMRAPs, we want to attack each AMRAP at a high intensity. For the DB Snatch, you will be doing all 8 reps on one arm and then doing the OH Lunges on that same side. Choose a weight for this that you can do all the snatches and OH lunges unbroken each round.

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.

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.

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.

Friday 3.16.18
“Open WOD 18.4” – Announced Thursday Night at 8 PM. Join us Friday Night at 6 PM for our Friday Night Bar Fights (No 5 PM Class)

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.

Saturday Workout of the Day 3.10.18

By: 0

Saturday 3.10.18

“Back in Black”

For Time:  (20 Min Cap)

400m Row
21 Back Squats S(95/65) RX(135/95)
21 Burpee Box Jumps S(20/16) RX(24/20)
400m Run S(250m)
15 Back Squats
15 Burpee Box Jumps
400m Row
9 Back Squats
9 Burpee Box Jumps
400m Run S(250m)

WOD Tips:

“Back in Black” features a movement that we usually see more in a strength format, the back squat.  The movement will start from the ground today, so you will have to clean it and then push press it onto your back-rack position.  Once it’s there, you will want to try to perform each set of squats unbroken, so you don’t have to reset the bar back from the ground.  Choose a weight for the squats you think you can do 30+ unbroken reps of when fresh.  For the burpee box jumps, try to stay moving and avoiding any long rest breaks.  Note that these are burpee box jumps and not jump overs, so you must come to full extension at the top of each jump, before coming back down.  Also, you will be alternating between a row and a run, so don’t forget to start and end the workout with one of these.

———————————————————– 

~ BeachFit Workout of the Day ~

“Quad Shot”
4 sets of: AMRAP 4
Buy In: 250 meter RUN 
12 MB Front squat (Adv: Dball)
9 SA RKBS / arm 
6 Box jump / step up
-Rest 1:30 between sets-

Friday Open WOD 18.3

By: 0

For workout standards, scorecards, and other variations to this workout visit https://games.crossfit.com/workouts/open/2018/3

Workout 18.3 -RX

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Rx: Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB Snatches

Time cap: 14 minutes

18.3 Workout – Scaled

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Scaled: Men perform 45-lb. OHS, 35-lb. DB snatches

 WOD TIPS 

For athletes without muscle ups this is a game of getting a great tie break time. After each set of double unders you judge will record your time. This will serve as a tie break time for those who make it up to ring muscle ups, but cannot perform a single rep there. If you know a ring muscle up is completely out of reach you should push yourself hard to complete the first 220 reps as fast as possible.

For athletes with ring and bar muscle ups this is a huge test of stamina. Keep a good balance of pushing yourself for a solid tie break time and not going to failure on the reps so you can maintain pace.

Nicole Carrol’s Tip for 18.3 


~ BeachFit Workout of the Day ~

AMRAP 16
100 Single Unders
20 OH Plate lunges
100 Single Unders
20 Alt. dB Muscle Snatch
100 Single Unders
20 Burpee Jumping PU

Thursday Workout of the Day 3.8.18

By: 0

Coach Steve putting up some solid numbers at Friday Night Bar Fights!

Thursday 3.8.18

“Skee-ball”

20 Min EMOM: (:40 On/:20 Off)

Min 1) Ball Slams S(30/20) RX(40/30)
Min 2) Ring FLR
Min 3) Sled Push S(45/empty) RX(90/45)
Min 4) DB Front Rack Step Ups S(35/20) RX(50/35)
Min 5) Ski Erg

WOD Tips:

As we get further into the Open, it’s important to have days where we are just moving and sweating, and keeping a moderate intensity.  This allows for mental and physical recovery from the stress of the Open workouts.  Today should be one of those days.  The ball slams and sled push should be the more intense stations, and the FLR, step ups, and ski can be used to keep your heart rate down.  Have fun with this workout and don’t worry about your score today – we will not be tracking this one in Zen Planner.

————————————————————– 

~ BeachFit Workout of the Day ~

“Catch Me If You Can”

5 rounds 
1:00 on / :20 off 


Run 250/200 meters
D Ball Carry
Jump rope singles
Sit ups

Wednesday Workout of the Day 3.7.18

By: 0

 New shirts are on order – if you missed out we will be ordering extra for purchase in our retail shop!

Wednesday 3.7.18

“Downpour”                                

3 Rounds For Time: (16 Min Cap)
400m Run S(250m)

12 Power Cleans S(115/75) RX(155/105)
40 Double Unders S(20 Dubs/40 Double Taps)

Core WOD:

2 Rounds: (9 Min Cap)

70’ SA Farmer’s Carry/Arm
70’ SA Front Carry/Arm
14 Dead Bugs (7/side)
14 Side Plank Rotations SLOW (7/side)

WOD Tips:

Another movement that shows up every year in the Open that we have yet to see yet, is the double under.  Today, we will have the opportunity to practice double unders in the warm up, and train them under fatigue in the workout. 

“Downpour” is a 3 round triplet, which means it’s a great opportunity to practice our pacing.  Typically in this format, we see athletes come out fast in round 1, slow dramatically in round 2, and then try to just survive and hold on in round 3.  To have our best performance and get the most out of this type of workout, we want to aim for negative splits.  This means coming out slower in round 1, increasing the intensity in round 2, and emptying the tank in round 3.  For the power cleans, choose a weight that you could do unbroken the first round if you chose to.  Small sets or singles will be the best plan of attack for these today. 

—————————————————————– 

~ BeachFit Workout of the Day

“Red Light + Green Light 2.0”
AMRAP 20
11/9 cal ROW SPRINT
9 SA DB Push press + 50 m OH carry / arm
7 Weighted step ups / leg (slow eccentric)
5 Plank Body saws on sliders (slow)

Tuesday Workout of the Day 3.6.18

By: 0

Congrats to Ben Hudson for his KO performance at the 18.1 Bar Fight… who’ll get the KO this week?

Tuesday 3.6.18

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs S(14/10) RX(20/14) 
27 Chest to Bar Pull-ups S(Pull Ups)

 AMRAP 4: 
21/15 Calorie Row
21 Wallballs
21 Toes to Bar S(Knees to Chest)

 AMRAP 4:
15/10 Calorie Row
15 Wallballs 
15 Pull-ups S(Ring Rows)

*4 Mins Rest Between AMRAPs

WOD Tips:

Same interval format as last week with completely different movements.  The goal with these intervals is to go hard during each 4 minutes of work, knowing you have 4 minutes to rest and recover.   Stay present and work hard during each interval, without thinking about the other intervals.  In order to hit the intended stimulus of this workout, you should be able to complete 10+ unbroken reps of chest to bar pull ups and toes to bar when fresh, otherwise you may want to scale the reps or the movement.  Push each row hard from the beginning, while keeping the stroke cadence low. 

———————————————————– 

~ BeachFit Workout of the Day ~

“The Pump House”

EMOM 24

Min 1- 40 seconds of Bike cals 
Min 2- 40 seconds of Bear crawl 
Min 3- 40 seconds of SA Bent over KB rows (20X0)
Min 4- 40 seconds of Side plank taps 

Monday Workout of the Day 3.5.18

By: 0

——————————————————

CrossFit Week of WODs are HERE 

BeachFit Week of WODs are HERE

—————————————————— 

Monday 3.5.18

Strength/Skill Work:  Handstand Push Ups

Mins 1-3) 15-30 Sec Handstand Hold

Mins 4-6) 1-2 Negative HSPU to Tripod

Mins 7-9) 4-8 Kipping HSPU

“Diane on Wheels”

AMRAP 15:

15/12 Cal Bike
15 Deadlifts S(135/95) RX(165/115)
15 Handstand Push Ups S(DB Push Press)

WOD Tips:

As we get further into the Open, we get a better idea of which movements will likely come in the last few weeks.  One of those movements that has yet to show up, but likely will, is handstand push ups.  Today is a great opportunity to get more comfortable on the wall, and build a volume of quality handstand push ups. 

-“Diane on Wheels” has the classic combo of deadlifts and handstand push ups with a bike thrown in to make it a triplet.  The time domain is much longer compared to “Diane” so pace this one from the beginning and plan to break up your sets of deadlifts and handstand push ups.  For the deadlifts, we want the weight to be light today.  This should be a weight that you could do several rounds unbroken with if you opted to.  During the workout, stick with sets of 5-8 reps at a time, with short rest between sets. 

————————————————————–

~ BeachFit Workout of the Day ~

“Leggo My Eggo” (Compare to 11.27.17)

AMRAP 21 (Teams of 2)

100 Air squats 
80 RKBS
60 D Ball Reverse lunges 
40 cal ROW

One person working at a time. As one partner is working on reps, the other partner is running 100 meters.

CrossFit Weekof WODs 3.5.18

By: 0

Black Rhino Team Spirit… how will you represent your team this Friday?

Monday 3.5.18

Strength/Skill Work:  Handstand Push Ups

Mins 1-3) 15-30 Sec Handstand Hold
Mins 4-6) 1-2 Negative HSPU to Tripod
Mins 7-9) 4-8 Kipping HSPU


“Diane on Wheels”

AMRAP 15:

15/12 Cal Bike
15 Deadlifts S(135/95) RX(165/115)
15 Handstand Push Ups S(DB Push Press)

WOD Tips:

As we get further into the Open, we get a better idea of which movements will likely come in the last few weeks.  One of those movements that has yet to show up, but likely will, is handstand push ups.  Today is a great opportunity to get more comfortable on the wall, and build a volume of quality handstand push ups.

“Diane on Wheels” has the classic combo of deadlifts and handstand push ups with a bike thrown in to make it a triplet.  The time domain is much longer compared to “Diane” so pace this one from the beginning and plan to break up your sets of deadlifts and handstand push ups.  For the deadlifts, we want the weight to be light today.  This should be a weight that you could do several rounds unbroken with if you opted to.  During the workout, stick with sets of 5-8 reps at a time, with short rest between sets.

 

Tuesday 3.6.18

“Iron Lung”

AMRAP 4:
27/20 Calorie Row
27 Wallballs S(14/10) RX(20/14)
27 Chest to Bar Pull-ups S(Pull Ups)

AMRAP 4:
21/15 Calorie Row
21 Wallballs
21 Toes to Bar S(Knees to Chest)

AMRAP 4:

15/10 Calorie Row
15 Wallballs
15 Pull-ups S(Ring Rows)

*4 Mins Rest Between AMRAPs

WOD Tips:

Same interval format as last week with completely different movements.  The goal with these intervals is to go hard during each 4 minutes of work, knowing you have 4 minutes to rest and recover.   Stay present and work hard during each interval, without thinking about the other intervals.  In order to hit the intended stimulus of this workout, you should be able to complete 10+ unbroken reps of chest to bar pull ups and toes to bar when fresh, otherwise you may want to scale the reps or the movement.  Push each row hard from the beginning, while keeping the stroke cadence low.

Wednesday 3.7.18

“Downpour”

3 Rounds For Time: (16 Min Cap)

400m Run S(250m)
12 Power Cleans S(115/75) RX(155/105)
40 Double Unders S(20 Dubs/40 Double Taps)

Core WOD:

2 Rounds: (9 Min Cap)

70’ SA Farmer’s Carry/Arm
70’ SA Front Carry/Arm
14 Dead Bugs (7/side)
14 Side Plank Rotations SLOW (7/side)

WOD Tips:

Another movement that shows up every year in the Open that we have yet to see yet, is the double under.  Today, we will have the opportunity to practice double unders in the warm up, and train them under fatigue in the workout.

“Downpour” is a 3 round triplet, which means it’s a great opportunity to practice our pacing.  Typically in this format, we see athletes come out fast in round 1, slow dramatically in round 2, and then try to just survive and hold on in round 3.  To have our best performance and get the most out of this type of workout, we want to aim for negative splits.  This means coming out slower in round 1, increasing the intensity in round 2, and emptying the tank in round 3.  For the power cleans, choose a weight that you could do unbroken the first round if you chose to.  Small sets or singles will be the best plan of attack for these today.

 

Thursday 3.8.18

“Skee-ball”

20 Min EMOM: (:40 On/:20 Off)

Min 1) Ball Slams S(30/20) RX(40/30)
Min 2) Ring FLR
Min 3) Sled Push S(45/empty) RX(90/45)
Min 4) DB Front Rack Step Ups S(35/20) RX(50/35)
Min 5) Ski Erg

WOD Tips:

As we get further into the Open, it’s important to have days where we are just moving and sweating, and keeping a moderate intensity.  This allows for mental and physical recovery from the stress of the Open workouts.  Today should be one of those days.  The ball slams and sled push should be the more intense stations, and the FLR, step ups, and ski can be used to keep your heart rate down.  Have fun with this workout and don’t worry about your score today.

 

Friday 3.9.18

“Open WOD 18.3” – Announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Friday Night Bar Fights (No 5 PM Class)

Saturday 3.10.18

“Back in Black”

For Time:  (20 Min Cap)

400m Row
21 Back Squats S(95/65) RX(135/95)
21 Burpee Box Jumps S(20/16) RX(24/20)
400m Run S(250m)
15 Back Squats
15 Burpee Box Jumps
400m Row
9 Back Squats
9 Burpee Box Jumps
400m Run S(250m)

WOD Tips:

“Back in Black” features a movement that we usually see more in a strength format, the back squat.  The movement will start from the ground today, so you will have to clean it and then push press it onto your back-rack position.  Once it’s there, you will want to try to perform each set of squats unbroken, so you don’t have to reset the bar back from the ground.  Choose a weight for the squats you think you can do 30+ unbroken reps of when fresh.  For the burpee box jumps, try to stay moving and avoiding any long rest breaks.  Note that these are burpee box jumps and not jump overs, so you must come to full extension at the top of each jump, before coming back down.  Also, you will be alternating between a row and a run, so don’t forget to start and end the workout with one of these.