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Thursday 11.9.17 Workout of the Day

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CrossFit WOD:

“Don’t Poke the Bear”
4 X 5 Min AMRAPs:
50 Double Unders S(25 DU/100 Singles)
100’ Bear Crawl (4 X 25’)
100’ Walking Lunges
*30 Secs Rest Between AMRAPs. Restart at the beginning of each AMRAP.

——————————
WOD Tips:
-Today’s workout looks simple on paper, but will be much tougher than it looks. It’s broken into 4 separate AMRAPs of 5 Minutes, but you only have 30 seconds rest
between AMRAPs. You should approach this workout as a 20 Min AMRAP, that doesn’t have any rest built in. The rest is going to fly by, and is really only there to
allow you to record your number of rounds, and reset back to the double unders each time. By starting each round on the dubs, we will be able to measure whether our pacing is consistent for all 4 sets. Pace this one out early and see if you can hold on in the 3 rd and 4 th AMRAPs when it gets tough. To help with pacing, consider
breaking up your jump ropes from the beginning, and breaking up the bear crawls and lunges into 25’ increments, since you will be turning around anyways.

————————————————–

BeachFit WOD:

AMRAP 24
200 meter ROW
100 meter OH plate carry
40 seconds of Side plank / side
30 seconds Battle rope
20 meter sled push
10 Alt. Side MB tosses

Wednesday 11.8.17 Workout of the Day

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CrossFit WOD:

“Strictly Business”
3 X 6 Min AMRAPs
Buy-In: 400 M Run
2 Strict Pull ups S(1 Strict Pull up/1 Negative) RTG(Strict Ring Pull Ups)
4 Burpees
8 Russian KB Swings S(44/35) RX(53/44) RTG(70/53)
*3 Mins Rest Between AMRAPs

——————————
WOD Tips:
-“Strictly Business” is an opportunity to take the strict pull up work we’ve been doing these last few weeks, and apply it in a WOD setting. Each round will start with a
400 M Buy In, and then you will go through the pull ups, burpees, and swings in the remaining time. Go harder on the runs today, since you will have some time to
settle into a pace once you get to the AMRAP. For the strict pull ups, we want these to be unbroken every round, which is why the RX is only 2 reps. If you ever reach
a point where you can’t do the 2 reps unbroken, just switch to 1 rep, or 1 negative. You will still get plenty of pull up work as long as you are moving well through the
burpees and swings. For the swings, choose a weight you can definitely do unbroken for the entire workout. See if you can match your rounds for each of the 3
AMRAPs.

————————————————–

BeachFit WOD:

2 sets of:
AMRAP 10
Buy in: 20 Burpees (Sc: No PU burpee)
50 meter SA Farmer’s carry / arm
20 Butterfly Sit ups
16 Alt. MB Slams
10 Double DB Deadlift
–Rest 2:00 between sets–

Tuesday 11.7.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

10 Minutes to Build to a Heavy Set of 3 Touch-and- Go Squat Snatches


“Stumpty-Dumpty”
Every 4 Mins for 5 Rounds: (20 Mins)
30 Wall Balls S(14/10) RX(20/14)
5 Squat Snatches (85-90% of Strength)


WOD Tips:
-Today’s workout is focused on improving our ability to cycle moderate to heavy squat snatches. In the strength work, the snatches must be touch-and- go. This will
limit how much weight you can do, but will help develop your grip strength and force you to keep good positions throughout the descent. See if you can get to about
80%+ of your 1 rep max snatch in the 10 minutes.
-“Stumpty- Dumpty” is an interval workout where your rest will be determined by how fast you go each round. The goal with this workout is to work for about 2
minutes, so you have about 2 minutes of rest every round. For the wall balls, try to do this in 1-2 sets per round. If you are taking more than 3 sets, scale to a lighter
weight today. On the snatches, while we wanted you to do touch-and- go before, we highly encourage you to do singles here. The weight should be close to the
weight you did in the strength piece, and you will have some fatigue built up from the wall balls each time. Keep the rest minimal between reps and really focus on
each rep so you don’t have any misses.

————————————————–

BeachFit WOD:

6 rounds
100 meter Run
18 Wall balls (Sc: Air squats)
12 Ring rows
8/6 cal BIKE
100 meter Run
–Rest 1:00 between rounds–
Time cap: 25 min

Monday 11.6.17 Workout of the Day

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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:

Every 4 Mins for 4 Rounds: (16 Mins)
5 Back Squats @ 41X1 Tempo (Start @ 65% and Build)
*5 Tall Box Jumps After Every Set (Build in Height when possible)


“Better Call Saul”
12 Min AMRAP:
4 Bar Muscle Ups S(Burpee CTB/Pull-up) RTG(6 BMU)
8 Box Jumps S(20/14) RX(24/20) RTG(30/24)
10 DB Hang Power Clean S(40/25) RX(50/35) RTG(60/40)
12/8 Cal Bike S(10/6)


WOD Tips:
-Today’s strength work is combining some slow tempo strength work with some explosive box jumps. The theme is the same for both of these movements. How can
we generate a lot of power from a near static position. For the back squats, start at 65% and try to build for all 4 sets. For the box jumps, start at or above your
normal box jump height and then try to build from there. You may not be able to build with every set, but that is the goal. You will have plenty of rest between sets,
so challenge yourself today.
-“Better Call Saul” is a moderate length workout with a nice mix of movements. The reps are low enough today where you should be able to stay unbroken for most
of this workout. For the bar muscle ups, choose a number of reps that you can do at least your first round unbroken with. For the box jumps, see if you can go taller
than you normally do, but this should still be lower than what you did in the strength piece. The hang power cleans should be tough for a set of 10, but a weight you
believe you can go unbroken with for several rounds. Aim for 3+ rounds today.

————————————————–

BeachFit WOD:

Monday 11.6.17 (Compare to 9.6.17)

“Dude, Where’s My Car?”

 6 sets:
AMRAP 3
12 Reverse lunges
8 RKBS
4 Push ups
–Rest :30 between sets–
+
Core Wod

 

BeachFit Week of WODs 11.6.17

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Monday 11.6.17

 (Compare to 9.6.17)
“Dude, Where’s My Car?”
A. 6 sets:
AMRAP 3
12 Reverse lunges
8 RKBS
4 Push ups
–Rest :30 between sets–
+
Core Wod

Tuesday 11.7.17

“Catch Me If You Can”
A. 6 rounds
100 meter Run
18 Wall balls (Sc: Air squats)
12 Ring rows
8/6 cal BIKE
100 meter Run
–Rest 1:00 between rounds–
Time cap: 25 min

Wednesday 11.8.17

“Behind Enemy Lines”
A. 2 sets of:
AMRAP 10
Buy in: 20 Burpees (Sc: No PU burpee)
50 meter SA Farmer’s carry / arm
20 Butterfly Sit ups
16 Alt. MB Slams
10 Double DB Deadlift
–Rest 2:00 between sets–

Thursday 11.9.17
A. AMRAP 24
200 meter ROW
100 meter OH plate carry
40 seconds of Side plank / side
30 seconds Battle rope
20 meter sled push
10 Alt. Side MB tosses

Friday 11.10.17
A. EMOM 21
Min 1- 12/8 cal BIKE
Min 2- 40 seconds of BF Curtis P’s
Min 3- 40 seconds of SA Ring rows
+
Core wod

Saturday 11.11.17
A. 5 rounds
1:00 on / :20 off
1. Run 250/200/100 meters
2. Bear crawl / crab walk
3. Alt. MB slams
4. “12 Volts”

CrossFit Week of WODs 11.6.17

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“Work like you don’t need the money. Love like you’ve never been hurt. Dance like nobody’s watching.” Satchel Paige

Monday 11.6.17
Strength/Skill Work:

Every 4 Mins for 4 Rounds: (16 Mins)
5 Back Squats @ 41X1 Tempo (Start @ 65% and Build)
*5 Tall Box Jumps After Every Set (Build in Height when possible)


“Better Call Saul”
12 Min AMRAP:
4 Bar Muscle Ups S(Burpee CTB/Pull-up) RTG(6 BMU)
8 Box Jumps S(20/14) RX(24/20) RTG(30/24)
10 DB Hang Power Clean S(40/25) RX(50/35) RTG(60/40)
12/8 Cal Bike S(10/6)


WOD Tips:
-Today’s strength work is combining some slow tempo strength work with some explosive box jumps. The theme is the same for both of these movements. How can
we generate a lot of power from a near static position. For the back squats, start at 65% and try to build for all 4 sets. For the box jumps, start at or above your
normal box jump height and then try to build from there. You may not be able to build with every set, but that is the goal. You will have plenty of rest between sets,
so challenge yourself today.
-“Better Call Saul” is a moderate length workout with a nice mix of movements. The reps are low enough today where you should be able to stay unbroken for most
of this workout. For the bar muscle ups, choose a number of reps that you can do at least your first round unbroken with. For the box jumps, see if you can go taller
than you normally do, but this should still be lower than what you did in the strength piece. The hang power cleans should be tough for a set of 10, but a weight you
believe you can go unbroken with for several rounds. Aim for 3+ rounds today.

————————————————–
Tuesday 11.7.17
Strength/Skill Work:

10 Minutes to Build to a Heavy Set of 3 Touch-and- Go Squat Snatches


“Stumpty-Dumpty”
Every 4 Mins for 5 Rounds: (20 Mins)
30 Wall Balls S(14/10) RX(20/14)
5 Squat Snatches (85-90% of Strength)


WOD Tips:
-Today’s workout is focused on improving our ability to cycle moderate to heavy squat snatches. In the strength work, the snatches must be touch-and- go. This will
limit how much weight you can do, but will help develop your grip strength and force you to keep good positions throughout the descent. See if you can get to about
80%+ of your 1 rep max snatch in the 10 minutes.
-“Stumpty- Dumpty” is an interval workout where your rest will be determined by how fast you go each round. The goal with this workout is to work for about 2
minutes, so you have about 2 minutes of rest every round. For the wall balls, try to do this in 1-2 sets per round. If you are taking more than 3 sets, scale to a lighter
weight today. On the snatches, while we wanted you to do touch-and- go before, we highly encourage you to do singles here. The weight should be close to the
weight you did in the strength piece, and you will have some fatigue built up from the wall balls each time. Keep the rest minimal between reps and really focus on
each rep so you don’t have any misses.

————————————————–
Wednesday 11.8.17
“Strictly Business”
3 X 6 Min AMRAPs
Buy-In: 400 M Run
2 Strict Pull ups S(1 Strict Pull up/1 Negative) RTG(Strict Ring Pull Ups)
4 Burpees
8 Russian KB Swings S(44/35) RX(53/44) RTG(70/53)
*3 Mins Rest Between AMRAPs


WOD Tips:
-“Strictly Business” is an opportunity to take the strict pull up work we’ve been doing these last few weeks, and apply it in a WOD setting. Each round will start with a
400 M Buy In, and then you will go through the pull ups, burpees, and swings in the remaining time. Go harder on the runs today, since you will have some time to
settle into a pace once you get to the AMRAP. For the strict pull ups, we want these to be unbroken every round, which is why the RX is only 2 reps. If you ever reach
a point where you can’t do the 2 reps unbroken, just switch to 1 rep, or 1 negative. You will still get plenty of pull up work as long as you are moving well through the
burpees and swings. For the swings, choose a weight you can definitely do unbroken for the entire workout. See if you can match your rounds for each of the 3
AMRAPs.

————————————————–
Thursday 11.9.17
“Don’t Poke the Bear”
4 X 5 Min AMRAPs:
50 Double Unders S(25 DU/100 Singles)
100’ Bear Crawl (4 X 25’)
100’ Walking Lunges
*30 Secs Rest Between AMRAPs. Restart at the beginning of each AMRAP.


WOD Tips:
-Today’s workout looks simple on paper, but will be much tougher than it looks. It’s broken into 4 separate AMRAPs of 5 Minutes, but you only have 30 seconds rest
between AMRAPs. You should approach this workout as a 20 Min AMRAP, that doesn’t have any rest built in. The rest is going to fly by, and is really only there to
allow you to record your number of rounds, and reset back to the double unders each time. By starting each round on the dubs, we will be able to measure whether

our pacing is consistent for all 4 sets. Pace this one out early and see if you can hold on in the 3 rd and 4 th AMRAPs when it gets tough. To help with pacing, consider
breaking up your jump ropes from the beginning, and breaking up the bear crawls and lunges into 25’ increments, since you will be turning around anyways.

————————————————–
Friday 11.10.17
Strength/Skill Work:

6 Rounds For Reps: (20 Secs On/20 Secs Off)
Set 1) Max Ring Push Ups S(FLR on Rings)
Set 2) Max 15’ Lateral Shuffles


“Happy Middle”
For Time:
15 Double KB Deadlifts S(44/35) RX(53/44) RTG(70/53)
75’ KB Farmer’s Carry S(44/35) RX(53/44) RTG(70/53)
30 Butterfly Sit Ups
30 Toes-to- bar S(15 T2B/30 Knees to Chest)
30 Butterfly Sit Ups
75’ KB Farmer’s Carry
15 Double KB Deadlifts


WOD Tips:
-Today’s strength work is a different format than usual, similar to a Tabata interval, but with more rest built in. You will be doing 6 rounds each of the push ups and
shuffles, so pace this out a little so you can maintain for all 6 rounds. For the ring push ups, focus more on quality than quantity here. We would rather you get 6-8
reps each set at a controlled tempo with full range of motion, than to get 15 reps where you are moving too fast or shorting your ROM. If needed, you can walk up
the rings at an angle to make them easier, or simply hold an FLR once you have maxed out your push ups for that set.
-The lateral shuffles is a movement we don’t do often, but is a great way to work the body through a different plane, and to work different muscle groups than we
normally do in CrossFit. The key to making these effective is to keep your butt low and your chest up through the whole movement. Your position should look similar
to what you look like when you catch a moderate weight power clean. These should get pretty challenging by the later rounds.
-“Happy Middle” is a fun little chipper to finish out the week. The goal with this workout is to go as close to unbroken as you possibly can. The deadlifts should be
light and do-able for 15 reps at the beginning and end of this workout. Challenge yourself to see if you can do the deadlifts and farmers carries without setting the
KBs down. The sit ups will give your grip a break, but pre-fatigue your midline going into the toes to bar. The good news is, it is only 30 toes to bar total, so this
should be a manageable number for many athletes today. If you can’t do at least 8+ unbroken toes to bar when fresh, scale to 15 T2B or 30 Knees to Chest today.
We want this workout to be fairly fast, and don’t want you to get stuck on the toes to bar for too long. Once you get through the T2B, see if you can sprint through
unbroken sets through the end.

Bring A Friend Saturday 11.4.17

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Bring-A- Friend Saturday! (1 st Saturday of Every Month)


“Pullin’ Aint a Thang”
18 Min AMRAP: (In teams of 2)
60/50 Cal Row
50 Wall Balls S(14/10) RX/RTG(20/14)
40 DB Snatches S(30/20) RX(40/30) RTG(50/35)
30 Toes to bar S(20 T2B/K2C)
200 M Run Together


WOD Tips:
-Today will be a fun partner chipper workout for our Bring-A- Friend Saturday, which we host on the 1 st Saturday of every month. Throughout this workout, you and your partner can share
the reps and break them up as much as you would like. One person will be working and one person will be resting, except for the run which will be performed together. For the row and
toes to bar especially, keep the sets small. On the row, this will allow you to keep a high intensity and get those calories turning over faster. For the toes to bar, this will allow you to
maintain quality as you become fatigued. A great goal for today is to finish 2 full rounds. Choose a weight for the wall balls and DB snatches that you can do at least 20+ reps unbroken with
when fresh.

Friday 11.3.17 WOrkout of the Day

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Strength/Skill Work:

Squat Clean + Push Jerk – Complete 4-6 Working Sets of 1.1.1 – Rest 10 Secs Between Singles and 2 Mins Between Sets (15 Min Cap)


“Don’t Be A Jerk”
10 Rounds For Time: (In teams of 2 – Alternating Full Rounds – 12 Min Cap)
5 Power Cleans S(95/65) RX(135/95) RTG(155/105)
5 Push Jerks
25’ Broad Jumps


WOD Tips:
-Today is a strength and power focused day, and an opportunity to lift heavy. In the strength/skill work, all reps of the clean and jerk will be performed as singles. This will give you an
opportunity to give 100% focus and effort to each and every rep, which is great when working with complex movements like the clean and jerk.
-For the WOD, we are continuing the theme of high power output for today. Each round should be unbroken today, with the broad jumps being fast and explosive. As soon as one partner
reaches the end of their broad jumps, the next partner should be picking up the bar. Each round should take less than 45 seconds to complete. The rest will feel short in the later rounds,
but try to hang on to the bar since it is only 5 rounds per person. It will be over before you know it.

Thursday 11.2.17 Workout of the Day

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“Counting Calories”
3 Min AMRAP:
20/15 Cal Bike
*AMRAP Sit ups


3 Min AMRAP:
25/20 Cal Row
*AMRAP Standing Med Ball chops S(14/10) RX(20/14)


3 Min AMRAP:
20/15 Cal Bike
*AMRAP GHD Hip Extensions

3 Min AMRAP:
25/20 Cal Row
*AMRAP Reverse Sled Drag S(45/25) RX(90/45)


3 Min AMRAP:
30 Sec Hollow Hold
10 Side Plank Up-Downs (Per Side)


*Rest 1 minute between AMRAPs


WOD Tips:
-Today’s workout is 5, 3 Min Intervals with a 1 Minute Rest Between Each Interval. Each interval will start with a buy-in on the row or bike. Because you will only have 1 minute of rest
between AMRAPs, this is not an all out effort each time. With that said, the movements that follow the row and bike each round aren’t super intense, so go a little harder on the row and
bike, knowing that the next movement won’t kill you. After everybody finishes the first 4 AMRAPs with the row/bike buy-in, we will all finish with a 3 min AMRAP Core WOD to end the day.
The Core WOD is all about quality, so aim to move slowly on the side plank up-downs. Between the sit ups, med ball chops, hip extensions, hollow hold, and side plank up-downs, we are
going to get a ton of different core movements today. Each of these movements has a different purpose and will be working different muscle groups that support the abs, back, and spine.

Wednesday 11.1.17 Workout of the Day

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Strength/Skill Work:

5-4- 3-2- 1 Bench Press – Build in weight (15 Min Cap)
*After every set, complete a 70’ Plate Push Sprint (AFAP)


“Lock ‘Em Out”
For Time: (16 Min Cap)
600 M Run S(400m)
30 Push Ups
10 OH Plate Lunges S(35/25) RX/RTG(45/35)
400 M Run S(200m)
20 Push ups
20 OH Plate Lunges
200 M Run S(100m)
10 Push ups
30 OH Plate Lunges


WOD Tips:
-Today is an upper body pushing focused day, with the bench press in the strength work and the push ups in the WOD. For the bench press, the goal is to build in weight on every set, since
the reps are decreasing. Each set should be difficult along the way, but the 3, 2, and 1 rep sets should be the toughest. Use a spotter here and challenge yourself. After each set of bench
press, we are doing a plate push sprint the length of the turf. This is an all out sprint each set. The goal is 10 seconds or less.
-“Lock Em Out” is essentially 3 rounds for time, with the runs and push ups decreasing each round, but the OH lunges increasing each round. This workout is shorter than it looks on paper,
and the goal is to finish in under 12 minutes today. The push ups will be a sticking point for many athletes, but the good news is you get to do the biggest set when you are fresh. If you can
do at least 12+ perfect push ups when fresh, than go for the RX push ups today. If not, then be ready to scale with a band. For the OH Lunges, the goal is to go unbroken every set. The last
set is the biggest, and you will be the most tired, but it is the last thing you have to do before you are done.