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Monday 2.5.18 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:

Back Squats – 18 Minute Cap
Sets 1, 3, and 5: 5 Back Squats @ 75%
Sets 2, 4, and 6: 2 Back Squats @ 80-90%


“Medicine Man”
12 Min AMRAP:
20 Push ups
60’ D-Ball Walking Lunges S(30/20) RX(50/40)
15/12 Cal Row


WOD Tips:
-Today is continuing to build off the back squat work from January. After several weeks of pause squats, we are removing the pause today. Move at a normal tempo
with these, but still work on hitting full depth at the bottom. Spend the first 5 minutes warming up to 75% and then you will spend the remaining 12+ minutes on
your working sets. For the working sets, you will be alternating between a set of 5 and a set of 2. The sets of 5 will serve as your baseline sets, and will always be
performed at the same weight. The sets of 2 will serve as your building sets, and will be a little heavier each time. Aim to end at 90% for the final set of 2.
-“Medicine Man” is a shorter workout to start off the week. We are looking for each movement to take about a minute to complete, so take that into consideration
when scaling this workout. The push ups can be a sticking point for many athletes, so consider decreasing the reps, or scaling down to a band when necessary. In
order to stick with the full 20 push ups each round, you should be able to hit consistent sets of 3-5 push ups with no more than 10 seconds rest between sets. For the
d-ball lunges, choose a weight that you think you can do the whole workout unbroken with. We will let you hold the d-ball any way today, so feel free to throw it on
either shoulder to save your arms and core for the other movements.

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BeachFit WOD:

“A WOD to Remember”

For time:

5 rounds 

150 Jump rope singles (50 DU)

15 Box jump / Step up

12 KB Deadlift 

9 DB Push press 

Time cap: 18 min 

BeachFit Week of WODs 2.5.18

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Monday 2.5.18

“A WOD to Remember”

For time:

5 rounds 

150 Jump rope singles (50 DU)

15 Box jump / Step up

12 KB Deadlift 

9 DB Push press 

Time cap: 18 min 

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Tuesday 2.6.18

“Neature Walk”

4 Rounds 

1:20 on / :20 off

  1. Run 300 meters (Adv: 400 m)
  2. Bear crawl max distance 
  3. Ski erg max cals 
  4. 8 Ring Rows + 8 Sit ups 

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Wednesday 2.7.18

“Shoots and Giggles”

2 sets of:

AMRAP 10

12 Hanging Knee raises 

10 DB Front squats 

8 Ball slams 

6 Shoot Throughs (remove the dip)

—Rest 2:00

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

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Thursday 2.8.18

“The Exterminator”

AMRAP 22

10 meter Sled push 

10 Cockroach crunches (Sc: 30 Bicycle crunches; Adv: add weight)

20 seconds of Crab/Bridge Hold 

20 seconds of D ball Squat Hold 

30 Plate jumps 

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Friday 2.9.18

“I’m Lovin’ It”

EMOM 18

Min 1- 9/6 cal BIKE (Adv: 11/8)

Min 2- 40 seconds of Burpees (Goals – Adv: 12+ Intermediate: 8+)

Min 3- 40 seconds of Alt. DB Muscle Snatch 

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Saturday 2.10.18

“The BeachFit Spartan”

For Time – O’ Course Style 

4 rounds (Adv: 5 rounds)

200 meter SB Run

40’ of Walking lunges 

40’ of Broadjumps 

20 Double DB Deadlift 

15 Wall balls 

10 Ring Rows (20X0)

10 “12 Volts”

Time cap: 22 minutes 

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Sunday 2.11.18

“Lamb and Tunafish”

 For Time – In teams of 2

RUN 1500 Meters (Alt. Every 250m)

ROW 1000 Meters (Alt. Every 250m)

100 Partner MB Sit ups 

50 Partner Burpee hop overs 

400 Farmer’s Carry

Time cap: 24 minutes 

CrossFit Week of WODs 2.5.18

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“I’m not telling you it’s going to be easy. I’m telling you it’s going to be worth it.” -Art Williams

Monday 2.5.18
Strength/Skill Work:

Back Squats – 18 Minute Cap
Sets 1, 3, and 5: 5 Back Squats @ 75%
Sets 2, 4, and 6: 2 Back Squats @ 80-90%


“Medicine Man”
12 Min AMRAP:
20 Push ups
60’ D-Ball Walking Lunges S(30/20) RX(50/40)
15/12 Cal Row


WOD Tips:
-Today is continuing to build off the back squat work from January. After several weeks of pause squats, we are removing the pause today. Move at a normal tempo
with these, but still work on hitting full depth at the bottom. Spend the first 5 minutes warming up to 75% and then you will spend the remaining 12+ minutes on
your working sets. For the working sets, you will be alternating between a set of 5 and a set of 2. The sets of 5 will serve as your baseline sets, and will always be
performed at the same weight. The sets of 2 will serve as your building sets, and will be a little heavier each time. Aim to end at 90% for the final set of 2.
-“Medicine Man” is a shorter workout to start off the week. We are looking for each movement to take about a minute to complete, so take that into consideration
when scaling this workout. The push ups can be a sticking point for many athletes, so consider decreasing the reps, or scaling down to a band when necessary. In
order to stick with the full 20 push ups each round, you should be able to hit consistent sets of 3-5 push ups with no more than 10 seconds rest between sets. For the
d-ball lunges, choose a weight that you think you can do the whole workout unbroken with. We will let you hold the d-ball any way today, so feel free to throw it on
either shoulder to save your arms and core for the other movements.


Tuesday 2.6.18
Strength/Skill Work:

3 Rounds of: (12 Min Cap)
6-8 DB Bent Over Rows
3-4 Dragon Flags (SLOW)


“Turkey Jerky”
4 Rounds For Time: (18 Min Cap)
400m Run S(250m)
15 Chest to Bar S(9 C2B/15 PU)
7 DB Clean and Jerks S(35/25) RX(45/30) RTG(50/35)


WOD Tips:
-Today’s focus is on building upper body pulling strength with the db bent over rows and the pull ups in the WOD. For the strength work, spend the first 3-4 minutes
warming up and then go into your working sets. All 3 working sets on the rows should be pretty heavy. Start with a heavy set for 8 reps and increase the weight each
set as long as you can still get 6 reps. Make sure to keep this movement strict while maintaining a flat back.
-“Turkey Jerky” is a 4 round triplet that we would like to see done in around 15 minutes or less. For the runs, we want each 400 to take around 2 minutes or less to
complete today. That gives you about a minute each on the pull ups and the clean and jerks, which should be plenty of time. If you start to take more than a minute
each time on the pull ups, scale to less chest to bar reps or to pull ups/ring rows. For the clean and jerks, choose a weight that you believe you can do unbroken for
the entire workout. Pace the first couple rounds, hold strong through that 3 rd round, and then see if you can speed up on that 4th and final round.


Wednesday 2.7.18
“Slap Happy”
5 Min AMRAP:
12 Front Squats S(75/55) RX(95/65) RTG(115/80)
4 Burpee Box Jump Overs S(20/16) RX/RTG(24/20)
rest 5 Minutes
5 Min AMRAP:
8 Front Squats S(95/65) RX(115/80) RTG(135/95)
4 Burpee Box Jump Overs
rest 5 Minutes
5 Min AMRAP:
4 Front Squats S(115/75) RX(135/95) RTG(155/110)
4 Burpee Box Jump Overs
*Every round will start with a 100 double under buy-in S(50 Dubs/100 Double Taps)


WOD Tips:
-Today is a challenging interval workout performed in 5 minutes of work and 5 minutes of rest. Each interval will start with a 100 double under buy-in. The buy-in
should take less than 90 seconds to complete, and cap yourself at 2 minutes if you’re struggling with double unders today. In the remaining time, you will be working
on the front squats and burpee box jumps to get as many rounds as possible. The front squat weight will increase every AMRAP as the reps decrease. This should be
a weight that you can keep unbroken for all sets of all 3 AMRAPs. If you’re on the fence between weights, you will likely get a better workout today by going with a
lighter weight, staying unbroken, and minimizing the rest between sets.


Thursday 2.8.18
“Lung Butter”
20 Min AMRAP: (In teams of 3)
5 X 25’ Shuttle Sprints
15 Russian KB Swings S(53/44) RX(70/53)
5 X 25’ Shuttle Sprints
7/5 Cal Bike
*Alternating full rounds. Next teammate will start once teammate 1 BEGINS their bike.

Core WOD:
2 Rounds (Not For Time)
60 Sec Sorenson Hold Adv(Weighted)
10 SL Glute Bridges on Wall (Per Side)
30 Hollow Rocks S(Hollow/Tuck Hold)
10 Side Plank Rotations (Per Side, SLOW)


WOD Tips:
-Today is a fun team workout where one person will be completing a full round on their own each time. Each round of this workout should be a hard effort, since you
will have rest built in when your teammates go. Go hard on the shuttle sprints and aim to do the Russian KB Swings unbroken every round. Once you finish the 2 nd
set of shuttle sprints, you will be tagging your teammate to start the next round. While they start their round, you will finish your bike cals. The bike can be a slower
pace compared to the rest of the workout, but make sure you finish your calories before your next teammate gets to the bike. Each round should take about 90
seconds to complete, and you will have about 45-60 seconds to rest before your next set. Keep this work to rest ratio in mind, when deciding how hard to attack this
workout.


Friday 2.9.18
Strength/Skill Work:
8 Min EMOM:
Min 1) 1.1.1 Power Cleans (Start at 50-60% and Build)
Min 2) 1 Set Strict Ring Dips (about 50% of a Max Set) S(1 Ring Dip Negative + 10-20 Sec Bottom Hold or 1 Negative Push Up + 10-20 Sec Bottom Hold)


“CrossFit Games Open 14.4”
14 Min AMRAP:
60 Calorie Row S(45 Cals)
50 Toes to Bar S(Knees to Chest)
40 Wall Balls S(14/10) RX(20/14)
30 Power Cleans S(95/65) RX(135/95)
20 Ring Muscle Ups S(Burpees Pull Ups)


WOD Tips:
-Today’s focus is retesting one of the CrossFit Games Open workouts from 2014, “14.4”. This is a fan-favorite from the past because of the nice mix of movements
and the chipper style, where the reps decrease as you get further into this workout. While many of the top athletes worldwide finished this workout and made it
back to the row, a great goal for most of our athletes is to finish the power cleans or get close to it. Be smart on the row and toes to bar today. You can easily come
out too hot and fall apart for the rest of this workout. Conserve your energy on the first 30 cals of the row so you can settle into a sustainable pace. For the toes to
bar, aim for small and consistent sets from the beginning, and stick with this as long as you can. 3-5 reps at a time is a great approach for most athletes. If you have
to resort to singles or lose your rhythm early, consider scaling the number of toes to bar reps or switching to knees to chest.
-To help prep for this workout, and also get some strength work in, we will be starting the day with some power clean singles and strict ring dips. You will most likely
be performing the power cleans as singles in the WOD, so this is a chance to practice them at a heavier weight, and get the nervous system geared up for the
workout. For the dips, we’re looking to accumulate some good volume today, but not fatigue you to the point where it would noticeably affect the workout. Keep
your sets manageable and aim for quality over quantity on these.


Saturday 2.10.18
“Thor’s Hammer”
For Time: (In teams of 2, 26 Min Cap)
90 DB Alternating Snatch S(35/25) RX(45/30) RTG(50/35)
800m Run Together
70 DB Deadlifts
600m Run Together
50 DB Thrusters
400m Run Together
30 DB Renegade Rows (Push Up, Row, Row = 1 Rep)
200m Run Together
S(Subtract 200m from each run, 100m on the last run)


WOD Tips:
-Today is a fun partner workout to finish up the week. This workout will incorporate some of our favorite dumbbell movements, where the movements should get
more challenging, as the reps decrease each time. Every dumbbell movement will be alternated with a run, and all the runs will be performed together. If running is
tougher for you, you can subtract 200m from each run, and 100m from the final run. Whoever is back first from the run, can start on the next dumbbell movement.
When choosing a weight for the dumbbells, we are roughly looking for you to be able to perform 20+ unbroken reps on the snatch, 15+ UB reps on the deadlift, 10+
UB reps on the thrusters, and 5+ UB reps on the renegade rows, when fresh. You will be sharing the reps as needed with your partner with one person resting. Stick
with small sets and quick transitions. As you get towards the end of this workout, pick up your pace on the runs and finish strong.

Bring A Friend Saturday 2.3.18

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Bring-A- Friend Saturday!

CrossFit WOD:

“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.

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BeachFit WOD:

“Old McDonald Had a Bear E-I-E-I-O”

5 rounds 

1:00 on / :20 off

  1. Run 250/ 200 meters 
  2. Bearcrawl
  3. “12 Volts”
  4. Farmer’s Carry 100 meters 

Friday 2.2.18 Workout of the Day

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CrossFit WOD:

“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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BeachFit WOD:

“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 

Thursday 2.1.18 Workout of the Day

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CrossFit WOD:

“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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BeachFit WOD:

“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-

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

By: 0

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