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Wednesday 1.31.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

10 Min EMOM:
Min 1) 1 Power Snatch + 2 Overhead Squats (65-75%)
Min 2) 15-25 Second Ring Support Hold S(Support Hold on Box)


“Skyward”
10 Min AMRAP:
27-21- 15-9
Overhead Squats S(75/55) RX(95/65)
Box Jumps S(20/16) RX(24/20)
9-7- 5-3
Ring Muscle Ups S(Ring Rows + Ring Dips/Push Ups)

WOD Tips:
-Today’s workout has a similar feel to last Wednesdays workout, as we want to get more exposure to the overhead squat and continue to improve this movement.
Very few exercises compare to the overhead squat in terms of how it challenges our strength, flexibility, balance, and core stability all at the same time. This is one of
the reasons we love this movement.
-In the strength EMOM, we have the opportunity to work heavier on the power snatch and overhead squat, while also preparing our body for the movement patterns
to come in today’s WOD. We are staying below 75% on this, so the weight should be moderately heavy, but something you can move consistently with near perfect
form.
-“Skyward” is a 10 Min AMRAP with a decreasing rep scheme. While it’s unlikely many people will finish, if you do finish all of the work listed in under 10 minutes,
then you are done for the day. The goal for most athletes is to get well into, or close to finishing the 3 rd round. Choose a weight for the overhead squats that you
could probably do the first round unbroken with if you chose. In order to go for the ring muscle ups today, you should have at least 5+ unbroken reps when fresh. If
not, scale down the reps or go for the ring row/ring dip combo today. Since the ring muscle up consists of a pull and a push, athletes that are scaling this movement
will do both the ring rows and the ring dips/push ups today.

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BeachFit WOD:

“Dukes of Hazzard”

 AMRAP 20 -Teams of 2

70 RKBS

50 DB Front Squats

30 cal ROW

200 meter Sled Push

**The goal for this workout is to complete 2 full rounds.**

Tuesday 1.30.18 Workout of the Day

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CrossFit WOD:

“Foursquare”
22 Min AMRAP:
22 Burpees Over the Bar
22 Deadlifts S(135/95) RX(155/110) RTG(185/125)
4 Rope Climbs S(2 RCs/6 Rope Lowers)
22/18 Cal Bike
22 GHD Sit Ups to Parallel


WOD Tips:
-Today will be a tough endurance workout that will need to be paced right from the beginning. We are looking for each movement to take around a minute and
change, so scale as needed to keep moving through this at a consistent, aerobic pace. The deadlifts are meant to be on the lighter side today. Choose a weight that
you could do unbroken for the first round if you chose to. 3+ rounds is a great goal for today.

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BeachFit WOD:

“Scuba Steve”

3 sets of:

AMRAP 7

20 SA Bent over KB rows 20X0 (10/Side)

30 seconds of FLR on Rings 

40 Flutter kicks 

50 Jump rope singles (Adv: 30 DU)

100 m Dball Carry on shoulder (50m/side)

-Rest 1:00 between sets-

Monday 1.29.18 Workout of the Day

By: 0

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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CrossFit WOD:

Strength/Skill Work:

3 Rounds: (12 Min Cap)
6-8 Double KB Front Rack Squats
6-8 Single Arm DB Push Press (Per Arm)


“Bring the Heat”
4 X 2 Min AMRAPs
18/15/12/9 DB Thrusters S(40/25) RX(50/35) RTG(60/40)
Max Cal Row in Remaining Time
*2 Mins Rest Between AMRAPs


WOD Tips:
-The strength work today is a great opportunity to build strength while imposing an additional challenge on the core and midsection. You will have the first 3-4
minutes to warm up, and then spend the remaining 8-9 minutes on your working sets. Start with a moderate weight for 8 reps, and see if you can build each set
while still getting at least 6 reps. The last set or two should be heavy so choose a weight that barely allows you to get 6 reps by the end. This strength work will lead
nicely into the thrusters of today’s WOD.
-“Bring the Heat” is a sprint-style interval workout performed in 2 minutes intervals, with 2 minutes rest between. This 1:1 work-to- rest ratio means that we can go
very hard, knowing that we will have a good amount of time to recover between sets. Also, the reps are decreasing each round on the thrusters, which is another
incentive for us to go hard from the very beginning. Choose a weight on the thrusters that you can do the first round unbroken. The goal is to do all sets of the
thrusters unbroken, so try to hang on to that 15 and 12 round where things will get spicy.

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BeachFit WOD:

“Gym Class Remix”
EMOM 24
Min 1- 40 seconds of Shuttle Sprints 
Min 2- 40 seconds of Sumo KBDL (30X0)
Min 3- 40 seconds of Wall Sit (Adv: MB)
Min 4- 40 seconds of Side Plank Rotations (Alt. Each round)

BeachFit Week of WODs 1.29.18

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Monday 1.29.18
“Gym Class Remix”
EMOM 24
Min 1- 40 seconds of Shuttle Sprints 
Min 2- 40 seconds of Sumo KBDL (30X0)
Min 3- 40 seconds of Wall Sit (Adv: MB)
Min 4- 40 seconds of Side Plank Rotations (Alt. Each round)
Tuesday 1.30.18
“Scuba Steve”
3 sets of:
AMRAP 7
20 SA Bent over KB rows 20X0 (10/Side)
30 seconds of FLR on Rings 
40 Flutter kicks 
50 Jump rope singles (Adv: 30 DU)
100 m Dball Carry on shoulder (50m/side)
-Rest 1:00 between sets-
Wednesday 1.31.18
“Dukes of Hazzard”
AMRAP 20 – Teams of 2
70 RKBS
50 DB Front Squats 
30 cal Row
200 meter Sled Push 
The goal for this workout is to complete 2 full rounds.
Thursday 2.1.18
“Wack-A-Mole”
Tabata :20/:10 x 8
  1. Jumping Jacks 
  2. Alt. MB Slams 
  3. Sit ups 
  4. Air squats 
-Rest :30 between Tabatas-
Friday 2.2.18
“Talk Burpee to Me”
(compare to: 10.11.17)
3RFT
15 Burpee Box jump/Step up
12 BF Curtis P’s 
9 Cal BIKE
*250 meter RUN after every round 
Time cap: 20 min 
Saturday 2.3.18
“Old McDonald Had a Bear E-I-E-I-O”
A. 5 rounds 
1:00 on / :20 off
  1. Run 250/ 200 meters 
  2. Bearcrawl
  3. “12 Volts”
  4. Farmer’s Carry 100 meters 
Sunday 2.4.18
“Pat The Eagle”
For Time 
Complete in ANY order:
  1. 800 meter RUN
  2. 50/40 cal ROW
  3. 40/30 cal SKI 
  4. 30/20 cal BIKE
  5. D Ball Carry 200 meters 
  6. Walking lunges 100 meters 
Time cap: 25 min 

CrossFit Week of WODs 1.29.18

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“We do not rise to the level of our expectations. We fall to the level of our training.” —Archilochus” 

Monday 1.29.18
Strength/Skill Work:

3 Rounds: (12 Min Cap)
6-8 Double KB Front Rack Squats
6-8 Single Arm DB Push Press (Per Arm)


“Bring the Heat”
4 X 2 Min AMRAPs
18/15/12/9 DB Thrusters S(40/25) RX(50/35) RTG(60/40)
Max Cal Row in Remaining Time
*2 Mins Rest Between AMRAPs


WOD Tips:
-The strength work today is a great opportunity to build strength while imposing an additional challenge on the core and midsection. You will have the first 3-4
minutes to warm up, and then spend the remaining 8-9 minutes on your working sets. Start with a moderate weight for 8 reps, and see if you can build each set
while still getting at least 6 reps. The last set or two should be heavy so choose a weight that barely allows you to get 6 reps by the end. This strength work will lead
nicely into the thrusters of today’s WOD.
-“Bring the Heat” is a sprint-style interval workout performed in 2 minutes intervals, with 2 minutes rest between. This 1:1 work-to- rest ratio means that we can go
very hard, knowing that we will have a good amount of time to recover between sets. Also, the reps are decreasing each round on the thrusters, which is another
incentive for us to go hard from the very beginning. Choose a weight on the thrusters that you can do the first round unbroken. The goal is to do all sets of the
thrusters unbroken, so try to hang on to that 15 and 12 round where things will get spicy.

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Tuesday 1.30.18
“Foursquare”
22 Min AMRAP:
22 Burpees Over the Bar
22 Deadlifts S(135/95) RX(155/110) RTG(185/125)
4 Rope Climbs S(2 RCs/6 Rope Lowers)
22/18 Cal Bike
22 GHD Sit Ups to Parallel


WOD Tips:
-Today will be a tough endurance workout that will need to be paced right from the beginning. We are looking for each movement to take around a minute and
change, so scale as needed to keep moving through this at a consistent, aerobic pace. The deadlifts are meant to be on the lighter side today. Choose a weight that
you could do unbroken for the first round if you chose to. 3+ rounds is a great goal for today.

————————————————–
Wednesday 1.31.18
Strength/Skill Work:

10 Min EMOM:
Min 1) 1 Power Snatch + 2 Overhead Squats (65-75%)
Min 2) 15-25 Second Ring Support Hold S(Support Hold on Box)


“Skyward”
10 Min AMRAP:
27-21- 15-9
Overhead Squats S(75/55) RX(95/65)
Box Jumps S(20/16) RX(24/20)
9-7- 5-3
Ring Muscle Ups S(Ring Rows + Ring Dips/Push Ups)


WOD Tips:
-Today’s workout has a similar feel to last Wednesdays workout, as we want to get more exposure to the overhead squat and continue to improve this movement.
Very few exercises compare to the overhead squat in terms of how it challenges our strength, flexibility, balance, and core stability all at the same time. This is one of
the reasons we love this movement.
-In the strength EMOM, we have the opportunity to work heavier on the power snatch and overhead squat, while also preparing our body for the movement patterns
to come in today’s WOD. We are staying below 75% on this, so the weight should be moderately heavy, but something you can move consistently with near perfect
form.
-“Skyward” is a 10 Min AMRAP with a decreasing rep scheme. While it’s unlikely many people will finish, if you do finish all of the work listed in under 10 minutes,
then you are done for the day. The goal for most athletes is to get well into, or close to finishing the 3 rd round. Choose a weight for the overhead squats that you
could probably do the first round unbroken with if you chose. In order to go for the ring muscle ups today, you should have at least 5+ unbroken reps when fresh. If
not, scale down the reps or go for the ring row/ring dip combo today. Since the ring muscle up consists of a pull and a push, athletes that are scaling this movement
will do both the ring rows and the ring dips/push ups today.

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Thursday 2.1.18
“Earth, Wind, and Fire”
For Time:
800m Run S(600m)
30 Butterfly Sit ups
30 Slams S(30/20) RX(40/30)
30 Sec Ring FLR
600m Row S(500m)
30 Butterfly Sit ups

30 Step Ups
30 Sec Ring FLR
400m Ski S(300m)
30 Butterfly Sit ups
30 Russian KB Swings S(53/44) RX(70/53)
30 Sec Ring FLR


WOD Tips:
-As we typically like to do on Thursdays, today is very core and aerobic focused. Today’s workout is essentially 3 rounds for time, where each round consists of a
cardio movement, butterfly sit ups, a ring FLR hold, and then one other movement that will switch each round. The combo of the butterfly sit ups with the ring FLR,
should get progressively tougher with each round. On the slams and swings, choose a weight that you can do in about 2 sets. Go a little harder on the run, row, and
ski knowing that you only have to hit each one once, and can recover your heart rate some on the sit ups.

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Friday 2.2.18
“Holleyman”
30 Rounds For Time: (30 Min Cap)
5 Wall Balls S(14/10) RX/RTG(20/14)
3 Handstand Push Ups S(DB Push Press)
1 Power Clean S(135/95) RX(185/125) RTG(225/155)


WOD Tips:
-Today’s workout is a Hero WOD in honor of US Army Staff Sergeant Aaron N. Holleyman, who was killed in Iraq in 2004. These workouts always have a special
meaning because of the sacrifices those like Aaron have made. Remember that when your grinding through the later rounds of this workout, and use that as
motivation to continue to push through when the pain shows up.
-While this workout seems very daunting on paper, (30 rounds!!!), the rep scheme is low enough that you should be able to move through unbroken sets for the
entirety of this workout. Take your time on the transitions and use the transition time to recover. We are giving you 30 minutes to complete this workout, which is 1
minute per round. Most athletes will go out way too fast in the beginning and then hit a wall in the later rounds. Pace this one out early and then make any
necessary adjustments once you get into the meat of this workout (rounds 10-20). For the handstand push ups and wall balls, choose a weight/standard that you can
stay unbroken the whole workout. If you can’t do handstand push ups to 1 mat or less, lets scale to db push press today to keep things moving. The power cleans
should be very heavy today, since it is only 1 rep per round.

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Saturday 2.3.18 – Bring-A- Friend Saturday!
“Peanut Butter and Jelly Legs”
18 Min AMRAP: (In teams of 3)
100 Pull ups [Wall Sit] S(Jumping Pull ups) RTG(Chest to Bar)
150/120 Cal Bike [High Plank Hold]
300 Double Unders S(300 Double Taps) [D Ball Hold] S(60/50) RX(80/60) RTG(100/80)
*1 person works, 1 person holds, 1 person rests


WOD Tips:
-Today is Bring-A- Friend Day to our 4 CrossFit classes at 7, 8, 9, and 10 AM. BeachFit is always Bring-A- Friend Day, as long as it is someone trying their first class.
-“Peanut Butter and Jelly Legs” is a fun team workout where you will be working together to complete each movement as a team. The catch is that one person must
be performing a hold in order for any reps to count. The goal today is to get through at least one full round. Keep your sets small so you can keep the intensity high
and rack up reps of each movement faster, especially on the bike.

Saturday 1.27.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Every 2 Minutes for 10 Minutes (5 Sets)
2 Power Cleans + 1 Hang Power Clean (Aim to use 70% across all sets)


“Kettle Corn”
14 Min AMRAP: (In teams of 2)
10 Double KB Deadlift S(44/35) RX(53/44) RTG(70/53)
25’ Farmer’s Carry
10 Double KB Deadlift
25’ Farmer’s Carry

*One partner will complete a full round while the other partner runs 250m. Alternate when both partners are finished.


WOD Tips:
-Today’s power clean complex is a great way to improve our weightlifting technique and work on our footwork. All sets should be performed at
around 70% of your 1 rep max power clean. If you don’t know your 1 rep max, this should be a moderate to heavy weight that still allows you to
move with great technique. It won’t be heavy enough where you are potentially missing reps, but it will be enough to feel challenging. Aim to do all 3 reps unbroken each time.
-“Kettle Corn” is a fun partner workout to wrap up the week. Each partner will need to finish the designated work before switching with the other
partner. The partner who is inside will complete a full round while the other person is running. On the KBs, the goal is to do each set of deadlifts
and farmers carry unbroken. That means you should be going right from the 10 th deadlift into the farmers carry. You can set the KBs down briefly
on the other end, turn around, and then try to go right into the next set with minimal rest. We’d like for our athletes to push themselves hard each
time they are doing the work inside, and take the run a little easier to recover for the next round.

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BeachFit WOD:

“Triple 7’s”

5 sets of:
AMRAP 3
Complete 3 rounds of:
7 Mountain Climbers (2=1)
7 KB Deadlift 
7 Air squats 
*With remaining time:
Accumulate Max time in Hollow Hold (Sc:Plank hold)
–Rest 1:00 between sets–

Friday 16.26.18 Workout of the Day

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CrossFit WOD:

“Death by 17.5”
EMOM Until Failure: (12 Min Cap)
7 Thrusters S(65/45) RX(95/65) RTG(9 Reps)
30 Double Unders S(15 DU/30 Double Taps) RTG(35 Dubs)

Core WOD


WOD Tips:
-Today is a variation on the final Open workout from 2017, performed as an EMOM. If at any point you don’t complete the work in the minute,
your workout is done. This should start off on the easier side, and get progressively challenging with each round. We want all of our athletes to
make at least 7 rounds, so scale the weight/reps in order to get through that 7th minute. If you aren’t a double under ninja, consider scaling to less reps or double taps today. The minute will go by really fast, and we don’t want you to miss out on the next round, due to a technical issue with the
jump rope. There will be a 12 minute cap on the workout today, so push those final rounds to see if you can make it successfully through all 12
minutes.

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BeachFit WOD:

“Starsky and Hutch”

AMRAP 18 – In teams of 2:
15 BF Curtis P’s
30 Ring rows (20X0)
45 Burpees 
*While partner A is working, Partner B must complete 100 meter RUN

Thursday 1.25.18 Workout of the Day

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CrossFit WOD:

“Snowmobile”
2 Rounds For Time:
30/24 Cal Ski S(24/20)
30 Russian KB Swings S(53/44) RX(70/53)
60 Second Ring FLR
30/24 Cal Row S(24/20)
30 GHD Sit Ups to Parallel
*After every movement perform a 30’ Sled Push S(90/45) RX(135/90)


WOD Tips:
-Today’s workout is very core and aerobic focused, which should balance out the intensity of the last few days. Each of the movements in today’s
workout should either be performed unbroken or in 2 sets. Choose a weight for the KB you could do unbroken if you chose to. You will be doing a sled push after every movement, but it is short enough that it should allow you to hit it hard each time, and move right into the next movement.
Pacing on the row and ski will be key today. We’re looking for today’s workout to take around 16-20 minutes, so factor this in to how you want to attack these 2 cardio movements.

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BeachFit WOD:

“Tour De Moscow”

7 sets:
2:30 on / :30 off
AMRAP
7/5 cal Bike SPRINT 
7 Ball slams 
9 RKBS

Wednesday 1.24.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:
6 Min EMOM

2 Power Snatch + 1 Overhead Squat (65-75%)


“Mad Max”
18 Min AMRAP:
15/12 Cal Bike
15 Overhead Squats S(65/45) RX(75/55) RTG(95/65)
15 Chest to Bar Pull Ups S(8 C2B/15 PU)


WOD Tips:
-Today’s strength/skill work is a good way to get more practice with the snatch and overhead squats, which will lead nicely into today’s workout.
For the strength complex, this should be a moderate weight that allows you to move with near perfect form. You can stay at the same weight for
all 6 sets, or you can build slightly when appropriate, but technique is the priority today, so keep it under 75%. One goal for today is to land your
power snatch with the exact foot placement you would like to use for your overhead squat.
-“Mad Max” is a longer AMRAP after 2 shorter effort/interval days. Pacing becomes even more important on a day like today, especially on the
bike. Athletes should be aiming to stay around 55-65 RPMs on the bike, and breaking up the pull ups from the beginning. On the overhead squats,
choose a weight that you could do 25+ unbroken reps of when fresh. This should be light initially and be significantly less than what you used in
today’s strength work. If you have flexibility issues related to the overhead squat, choose a light enough weight that you can maintain full depth.
Moving safely through the full range of motion is most important. To go for the chest to bar pull ups, you should be able to do close to 15
unbroken chest to bar when fresh. Some athletes may want to opt for a combination of chest to bar/chin over bar to practice the harder variation,
while keeping the intensity of the workout.

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BeachFit WOD:

“Huggy Bear”
A. 5 rounds 
1:00 on / :20 off
  1. Run 250/200 meters 
  2. Walking lunges 
  3. Sit ups 
  4. Dball Bear hug hold 

Monday 1.22.18 Workout of the Day

By: 0

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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CrossFit WOD:

Strength/Skill Work:

3 Rounds of: (15 Min Cap – Spend the 1 st 5 Minutes Warming Up)
5 Back Squats with 1 Sec Pause at the Bottom
8-10 Alternating DB Floor Press/Arm


“30/20 Vision”
For Time: (9 Min Cap)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)
20 Toes-to- bar S(12 TTB/K2C)
30 Box Jump Overs S(20/16) RX(24/20)
20 Toes-to- bar
30 Wall Balls


WOD Tips:
-The strength/skill work will take up a majority of today’s class and is the focus for today. We have hit pause back squats a couple times over the
last few weeks, and today is an opportunity to build off of that work, while decreasing the pause to 1 second instead of 3. With the shorter pause,
we can be even more explosive coming out of the squat, and should allow us to go a little heavier than we have in previous weeks.
-The DB floor press is a great alternative to the bench press and will help develop strength in the chest and arms. This strength will translate well
to movements like push ups, dips, and other pressing movements.
-“30/20 vision” is a short, sprint chipper to start the week. The overall volume is low today, so hit this one hard and see if you can finish as fast as
you started. The wall balls should be heavier today, but we are still trying to stay with big sets. Try to stay as close to unbroken as possible with all
3 movements, especially that last round of wall balls as you near the finish.

BeachFit WOD:

“Fried Frog Legs”

(Compare to 11.3.17)

5RFT

12 Wall balls 

12 Double KB Deadlift 

12 Box Jump or weighted Step up 

12/8 Cal Row 

Time cap: 18 min