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BeachFit Week of WODs 3.5.18

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Coach Robby giving some cues on technique

Monday 3.5.18

“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.

Tuesday 3.6.18

“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 

Wednesday 3.7.18

“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)

Thursday 3.8.18

“Catch Me If You Can”

5 rounds 

1:00 on / :20 off 

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

Friday 3.9.18

“BF Style 18.3 “

TBA – Thursday Night @ 8PM

 

Saturday 3.10.18

“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-

Each round will begin with a buy in run of 250 meters.

Sunday 3.11.18

“Triple Threat”

AMRAP 22

3 cal BIKE
3 V ups
3 Ball slams
3 Inverted BB rows (Sc: Ring rows / Adv: Feet elevated)

(Reps increase by 3 every round)

*E2MOM = 3 Burpees (Starting at 0:00)

 

Friday Workout of the Day – 18.2 Open WOD

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How did you do with your 18.2 predictions? Find out what lies ahead below.

Friday Workout of the Day – The CrossFit Games Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled and Masters see https://games.crossfit.com/workouts/open/2018/2

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

WOD Tips: PACING is the key once again to giving yourself enough time and energy to hit a solid clean after doing the squats and burpees. Be sure to set up a weight on your bar that you are certain you can hit under stress and build in small jumps with minimal rest. That way you don’t jump too high and take too much rest eating up your time to hit the cleans. 

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~ CFPB BeachFit Games Open WOD 18.2 ~

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB Goblet Squats
Burpees

BUY OUT: 1 mile run (sc: 1200m run)

This is going to be a burner, he first few rounds need to be pretty conservative.

Thursday Workout of the Day 3.1.18

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Thursday 3.1.18

“Banana Bread”

For Time 

25-20-15-10: (22 Min Cap)
Russian Kettlebell Swings S(53/44) RX(70/53)
Box Jumps (Step Down) S(20/16) RX(24/20)
Row for Cals S(Subtract 5 Cals/Round)
Butterfly Sit Ups
Lunges

WOD Tips:

With 18.2 looming tomorrow, today is a great mix of movements to help flush the body and serve as a cardio/active recovery day. Stay lighter on the KB Swings, something that you could do each round unbroken, if you chose to. Start off slower in this workout and see if you can pick up the pace as you get into the 15 and 10 rep rounds.

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~ BeachFit Workout ~

“The Krusty Krab”
AMRAP 20
40 seconds of Side plank / side 
30 feet of Broad jumps 
20 seconds of Bridge/Crab Hold
10 meter Sled push 
7/5 cal Bike SPRINT
Today is an active recovery workout. It should done at a moderate/low intensity in order to flush the body of soreness but also keep from getting stiff leading into tomorrow’s 18.2. The goal is to leave class feeling fresh and ready to give it your all for Friday!

Wednesday Workout of the Day 2.28.18

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Wednesday 2.28.18

“Scotch Bonnet”

3 X 4 Min AMRAPs:
400m Run S(250m)
20 Burpees Over the Bar
Max Overhead Squats in Remaining Time S(75/55) RX(95/65)

*Rest 4 Mins Between AMRAPs

WOD Tips:
Building off the interval workout from the last few weeks, today is a bigger working interval, with longer rest between each one. Each round will start with a “buy-in” of running and burpees, and then you will perform as many overhead squats as possible in the remaining time. We would like for you to have a minimum of 30 seconds on the overhead squats each round. If the run and burpees are slow movements for you, then scale the run first so you have at least 30 seconds on the bar. The goal for today is to go hard while hitting a consistent number of overhead squats each round. Choose a weight for the overhead squats that you could do 20+ unbroken reps of when fresh.

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– BeachFit Workout –

“Fast Break”
Every 2:00 for 10:00
Run 200 meters (Sc: 100 meters)
15 RKBS (Sc: 12 reps)
—Rest 1:30
Every 2:00 for 10:00
Row 12/9 (Sc: 10/7)
10 DB Goblet reverse lunges 

Tuesday Workout of the Day 2.27.18

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Did you have as much fun as these gals at Friday Night Bar Fights?!

Tuesday 2.27.18

“Linchpin Special”

AMRAP 15:
15/12 Cal Assault Bike
50 Double Unders S(25 Dubs/50 Double Taps)
3 Rope Climbs S(12 Australian Ring Rows)

—- 

Core Down

AMRAP 5:

5/3 Strict Pull Ups
20 Hollow Rocks S(Hollow/Tuck Hold)
20 Secs/Side Side Plank Hold

WOD Tips:

After doing lots of heavy deadlifts yesterday (or Open retesting for some), today is a chance to ditch the barbell and work on some gymnastics and cardio movements.  A good goal for today is to aim for 3 minutes per round for about 5 rounds total.  If you find yourself getting stuck on the dubs or rope climbs for too long, decrease the number of reps first, before scaling to a new movement. 

The core down is a combination of some upper pulling accessory work with some common core movements.  Aim to get about 3+ rounds on this while keeping your heart rate down and recovering your breathing from the workout. 

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– BeachFit Workout of the Day –

“Wendy Peffercorn” (Compare to 2.13.17)

5 sets of:

AMRAP 3
3 rounds 
4 Ring rows (Adv: Pull ups)
8 Push ups 
12 Air Squats 

*With remaining time:
Accumulate Max time in Hollow Hold (Sc:Plank hold)

—Rest 1:00 between sets—

Monday Workout of the Day 2.26.18

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Athlete of the Month – Tracey Stegh

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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Monday 2.26.18

Strength/Skill Work:   
5 Minutes to Build to 70% of your 1 RM Deadlift, then:

4 Rounds of: (12 Min Cap)
5 Deadlifts
5 Ring Push Ups @ 31X1 Tempo RTG(31X5 Tempo)

“Optimus Prime”

AMRAP 7:
Wallballs S(14/10) RX(20/14)
EMOM Stop and Perform 5 Deadlifts S(155/110) RX(225/155)

*1st set of Deadlifts @ 1:00 mark and last set of Deadlifts @ 6:00 mark

WOD Tips:

Today’s focus is the deadlift, including a repeat workout with “Optimus Prime”.  The strength/skill work is an opportunity to go a little heavier on the deadlift and prime the nervous system for the workout.  For the 4 working sets of the deadlifts, you can choose to build in weight, or just stay around 70%.  For the ring push ups, maintain the tempo and change the angle of the rings in order to make them harder or easier.  If you can easily maintain the tempo for a set of 5 at parallel, add a 5 second hold with ring turn out at the top of each rep. 

For “Optimus Prime”, the goal is to get as many wall balls as possible in 7 minutes.  Starting at the 1 minute mark, you will need to stop and perform 5 deadlifts, and will continue to do that every minute on the minute through the 6 minute mark of the workout.  For the deadlifts, choose a weight that you can do 5 reps unbroken for the entire workout without any issues. 

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 – Monday BeachFit Workout – 

 “Butterfly Effect”

AMRAP 18

Buy in: 800 meter RUN 
10 Alt. MB slams 
14 Alt. DB Push Press 
18 Butterfly Sit ups 60 Jump rope singles 

CrossFit Week of WODs 2.26.18

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Your coaches during intense training last week with USAW OLY Coach Danny Camargo

Monday 2.26.18

Strength/Skill Work:
5 Minutes to Build to 70% of your 1 RM Deadlift, then:
4 Rounds of: (12 Min Cap)
5 Deadlifts
5 Ring Push Ups @ 31X1 Tempo RTG(31X5 Tempo)

“Optimus Prime”

AMRAP 7:
Wallballs S(14/10) RX(20/14)
EMOM Stop and Perform 5 Deadlifts S(155/110) RX(225/155)

*1st set of Deadlifts @ 1:00 mark and last set of Deadlifts @ 6:00 mark

WOD Tips:

Today’s focus is the deadlift, including a repeat workout with “Optimus Prime”.  The strength/skill work is an opportunity to go a little heavier on the deadlift and prime the nervous system for the workout.  For the 4 working sets of the deadlifts, you can choose to build in weight, or just stay around 70%.  For the ring push ups, maintain the tempo and change the angle of the rings in order to make them harder or easier.  If you can easily maintain the tempo for a set of 5 at parallel, add a 5 second hold with ring turn out at the top of each rep.

For “Optimus Prime”, the goal is to get as many wall balls as possible in 7 minutes.  Starting at the 1 minute mark, you will need to stop and perform 5 deadlifts, and will continue to do that every minute on the minute through the 6 minute mark of the workout.  For the deadlifts, choose a weight that you can do 5 reps unbroken for the entire workout without any issues.

Tuesday 2.27.18

“Linchpin Special”

AMRAP 15:
15/12 Cal Assault Bike
50 Double Unders S(25 Dubs/50 Double Taps)
3 Rope Climbs S(12 Australian Ring Rows)


Core Down

AMRAP 5:

5/3 Strict Pull Ups
20 Hollow Rocks S(Hollow/Tuck Hold)
20 Secs/Side Side Plank Hold

WOD Tips:

After doing lots of heavy deadlifts yesterday (or Open retesting for some), today is a chance to ditch the barbell and work on some gymnastics and cardio movements.  A good goal for today is to aim for 3 minutes per round for about 5 rounds total.  If you find yourself getting stuck on the dubs or rope climbs for too long, decrease the number of reps first, before scaling to a new movement.

The core down is a combination of some upper pulling accessory work with some common core movements.  Aim to get about 3+ rounds on this while keeping your heart rate down and recovering your breathing from the workout.

Wednesday 2.28.18

“Scotch Bonnet”

3 X 4 Min AMRAPs:
400m Run S(250m)
20 Burpees Over the Bar

Max Overhead Squats in Remaining Time S(75/55) RX(95/65)

*Rest 4 Mins Between AMRAPs

WOD Tips:

Building off the interval workout from the last few weeks, today is a bigger working interval, with longer rest between each one.  Each round will start with a “buy-in” of running and burpees, and then you will perform as many overhead squats as possible in the remaining time.  We would like for you to have a minimum of 30 seconds on the overhead squats each round.  If the run and burpees are slow movements for you, then scale the run first so you have at least 30 seconds on the bar.  The goal for today is to go hard while hitting a consistent number of overhead squats each round.  Choose a weight for the overhead squats that you could do 20+ unbroken reps of when fresh.

Thursday 3.1.18

“Banana Bread”

For Time – 25-20-15-10:  (22 Min Cap)
Russian Kettlebell Swings S(53/44) RX(70/53)
Box Jumps (Step Down) S(20/16) RX(24/20)
Row for Cals S(Subtract 5 Cals/Round)
Butterfly Sit Ups
Lunges

WOD Tips:

With 18.2 looming tomorrow, today is a great mix of movements to help flush the body and serve as a cardio/active recovery day.  Stay lighter on the KB Swings, something that you could do each round unbroken, if you chose to.  Start off slower in this workout and see if you can pick up the pace as you get into the 15 and 10 rep rounds.

Friday 3.2.18

“Open WOD 18.2” – Announced Thursday Night at 8 PM.  Join us Friday Night at 6 PM for our Friday Night Bar Fights (No 5 PM Class)

Saturday 3.3.18

“Spanx”

For Time: (In teams of 2 – 28 Min Cap)

1 Mile Run Together S(1200m)
50 Clean and Jerks S(95/65) RX(135/95)
800m Run Together S(600m)
30 Clean and Jerks S(115/80) RX(155/110)
400m Run Together S(250m)
10 Clean and Jerks S(135/95) RX(185/125)

WOD Tips:

Today is a partner workout combining lots of running and some moderate to heavy barbell work.  You will be completing a total of almost 2 miles of running, so plan accordingly in how you want to attack each run.  In order to go for the full mile run, you should be able to run about a 9-minute mile or below.  Each run must be initiated together with both teammates, but whoever is back first from each run can increase the weight, and begin on the clean and jerks for that round.  For the clean and jerks, pick a weight that you could do 10+ unbroken for the first set, 6+ unbroken for the second set, and 4+ unbroken on the last set, when fresh.  During this workout, you will want to stick with small sets of 3-5 reps at the first weight and then may want to opt for singles on the 2nd and 3rd weights, alternating with your partner.

BeachFit Week of WODs 2.26.18

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Get your week started off right…

Monday 2.26.18

 “Butterfly Effect”

AMRAP 18

Buy in: 800 meter RUN
10 Alt. MB slams
14 Alt. DB Push Press
18 Butterfly Sit ups 60 Jump rope singles 

 

Tuesday 2.27.18

“Wendy Peffercorn” (Compare to 2.13.17)

5 sets of:

AMRAP 3
3 rounds
4 Ring rows (Adv: Pull ups)
8 Push ups
12 Air Squats 

*With remaining time:
Accumulate Max time in Hollow Hold (Sc:Plank hold)

—Rest 1:00 between sets—

Wednesday 2.28.18

 “Fast Break”

Every 2:00 for 10:00

Run 200 meters (Sc: 100 meters)
15 RKBS (Sc: 12 reps)

—Rest 1:30—

Every 2:00 for 10:00

Row 12/9 (Sc: 10/7)
10 DB Goblet reverse lunges 

Complete the work for each interval as fast possible and rest the remainder of the 2:00 window. All athletes MUST rest at 1:30 mark of each round if they have not finished. The Run should take no longer than 50 seconds and the Row 40 seconds to complete; scale accordingly. 

Thursday 3.1.18

 “The Krusty Krab”

AMRAP 20

40 seconds of Side plank / side
30 feet of Broad jumps
20 seconds of Bridge/Crab Hold
10 meter Sled push
7/5 cal Bike SPRINT

Today is an active recovery workout. It should be done at a moderate/low intensity in order to flush the body of soreness but also keep from getting stiff leading into tomorrow’s 18.2. The goal is to leave class feeling fresh and ready to give it your all for Friday!

Friday 3.2.18

 BeachFit Open Workout

“BF Style 18.2.”

 

Saturday 3.3.18

“Shock Therapy”

5 rounds
1:00 on / :20 off
Shuttle sprints
No push up burpees to target
“12 Volts”
Dual KB Deadlift to Bicep Curl  

Sunday 3.4.18

 “Kilimanjaro” (Compare to 1.9.18)

2 sets of:

AMRAP 10
50 Jump rope singles
10 OH Plate Sit ups
10 Ring Rows
10 Mountain Climbers (2=1)
10/8 cal BIKE

—Rest 2:00—

The goal is to match or beat your score from the first AMRAP.

Saturday Workout of the Day 2.24.18

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crossfit-palm-beach-mike

Saturday 2.24.18

Strength/Skill Work:  Every 2 Minutes for 5 Rounds (10 Mins)  1.1.1 Squat Cleans (Rest 5-10 Seconds Between Singles)

“Clean Up Crew”

15 Min AMRAP: (In teams of 2)

5-10-15-20-25-30
Ring Dips S(Push Ups)
Squat Cleans S(95/65) RX(115/80) RTG(135/95)

10-20-30-40-50-60
Cal Row

WOD Tips:

Today’s focus is the squat clean, with the opportunity to go heavy in the strength work and build volume in the workout.  For the strength work, start around 50-60% of your max and try to build with each set.  Because we are doing these as singles and encouraging a short rest between reps, this should allow you to go pretty heavy for rounds 4 and 5.  This is also a great opportunity to dial in technique. 

“Clean Up Crew” is a partner format where you and another person will be sharing reps.  In the first round, you may just want to alternate movements since the reps are so low.  As the reps increase each round, start breaking up the reps into smaller sets.  On the cleans, singles will be a great approach for most teams.  You can face your partner and go rep for rep with them.  On the row, aim for 8-12 cals at a time.  This will keep the intensity high while also minimizing the transition time between partners.  For the dips/push ups, choose a standard that you could do at least 7+ unbroken reps of when fresh. 

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BeachFit WOD:
“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

Friday Workout of the Day 2.23.18

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Open Workout 18.1

Rx:
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell – Masters Men use 35-lb. dumbbell
Women use 35-lb. dumbbell – Masters Women use 20-lb dumbbell

Scaled:
Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

WOD Tips: 

We hope you attended coach Whitney’s pacing seminar – this workout is all about pacing your rounds and maintaining a consistent speed throughout. There are other variations of this workout depending on your age group so be sure to watch the videos and look over all of the standards for the movements, especially the dumbbell hang clean and jerk. Movement standards can be found HERE 

Join us Tonight at 6 PM for our Friday Night Bar Fights in the south gym (No 5 PM Class)

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

BeachFit Open Workout
“BF Style 18.1”

AMRAP 20

8 Hanging Knees to Chest 
10 Hang Clean and Press
200m Run

Pacing will be key in this workout so start off at a manageable effort – one that you can hold on to for the full 20 minutes. Be sure to record your score for all of the open style workouts.