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CrossFit Week of WODs 1.8.18

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“Waiting for perfect is never as smart as making progress.” -Seth Godin

Monday 1.8.18
Strength/Skill Work:

15 Minutes to Accumulate 5 Sets of 3 Back Squats with 3 Second Pause at the Bottom

*1 Set of 3-5 Tough Ring Rows After Every Working Set

“Ropa Vieja”
12 Min AMRAP:
2 Rope Climbs S(3 Rope Lowers)
12 Alternating Pistols (6/Leg) S(Shrimp Squats)
400m Run S(250m)


WOD Tips:
-We’re revisiting the pause back squats that we did a couple weeks ago, with the opportunity to go a little heavier this week. Pause squats are such a great tool for
developing strength, power, and mobility at the bottom of the squat. You will have a full 15 minutes to build, which should allow you to go pretty heavy. Spend the
first 4-6 minutes warming up and the last 9-11 minutes on your 5 working sets. The pause is the most important part of this strength work, so make sure to keep the
full 3 seconds even as the weight gets heavy. Once you get to your first working set of 5, begin performing a set of ring rows after each set. This should be a low
volume set of 3-5 reps but each rep should be tough. To make this movement more difficult, elevate your feet on a box or add an external weight like a sandbag or
vest.
-“Ropa Vieja” is using similar movement patterns (squat/upper pull) to the strength piece, but in a conditioning setting. The goal with this is to get at least 3 rounds,
and better runners should aim to get 4+ rounds. To scale the pistols, you can do them to a box or do the shrimp squats instead. Keep the pace fairly hard on each run
since it is only 12 minutes total. If you are unable to keep these under about 2:15 per 400, then opt for the 250 instead today.

————————————————————
Tuesday 1.9.18
“Count Dracula”
25 Min EMOM:
Min 1) 10 Handstand Push Ups S(Standing KB Push Press w/ 2 Sec Pause at the Top)
Min 2) 12 DB Power Cleans S(40/25) RX(50/35)
Min 3) 14 Burpees
Min 4) 16/14 Cal Row
Min 5) Rest

*If unable to hit the full reps of a movement, subtract 2 reps for the next round for that movement. RTG(Add 2 Reps to Each Movement)


WOD Tips:
-The EMOM format we are using today is a great way to practice pacing for a moderate to long workout. The first round will likely feel somewhat easy, but it should
get significantly more difficult in the later rounds. Pick a weight/reps for each movement that you think you could do at least the first round unbroken, if you chose
to. Try to challenge yourself to do the RX or RTG reps today, and only modify if you get caught by the clock at some point. If you do get caught by the clock, keep
going to the next movement, but remember to subtract at least 2 reps from that movement for the next round. You will have 1 minute rest after each round, but this
will go by fast and be just enough time to reset for the next round.

————————————————————
Wednesday 1.10.18
Strength/Skill Work:

5 Min EMOM: 5,4,3,2,1 Ring Muscle Ups Scaled(2X Ring Dips or Ring Support Hold + 2X Push Ups) RTG(6,5,4,3,2 RMU)
*Goal is to choose a number of reps that you can do unbroken to start and decrease by 1-2 reps each minute.

“Ball Hog”
5 Rounds For Time: (21 Min Cap)
10-8- 6-4- 2 Thruster S(135/95) RX(155/110) RTG(165/125)
50’ Sled Push S(135/90) RX(180/135) RTG(225/180)
5-4- 3-2- 1 D Ball Over Shoulder S(80/60) RX(100/80) RTG(150/100)
200m Ski Erg
*1 Min Rest After Each Round


WOD Tips:
-We are now within 40 days of the 2018 Open, and one movement that shows up every year is the muscle up. Today’s strength/skill work is an opportunity to get
some more exposure to the muscle up, build volume of reps, and learn a little bit about how we may want to tackle these if/when they show up in an Open workout.
If you don’t have muscle ups, we are going to focus on building upper body pushing strength via the ring dip or push up. If you have them, choose a number of reps
that you think you can hit unbroken each set, and then decrease the reps by 1 each minute.
-“Ball Hog” will be a grind of a workout to cap off the day. While the volume of reps is fairly low for this workout, each movement should be very tough. Choose a
weight on the thrusters that is difficult for a set of 10 unbroken. Try to do these unbroken each round, but it’s okay to break them up into 2 sets if needed, especially
on the 8 round. For the sled push, we are shortening up the distance today, so use this as an incentive to go a little heavier. This is true with the D-Ball as well. It’s
only 15 reps total so each rep should be a challenge. The ski erg will be the easiest part of this workout, but keep the intensity up here since it will be the last thing in
each round before your rest.

-rest 90 seconds-

7 Min AMRAP:

250 M Run
140’ Single Arm Farmer’s Carry S(53/44) RX(70/53)
30 Sec Ring FLR
-rest 90 seconds and repeat both AMRAPs-


WOD Tips:
-Today is our long workout of the week, with 28 minutes of working time. These longer workouts are great for building our aerobic capacity, which will improve our
endurance in short and long workouts, and also improve our recovery time between workouts. The goal with this workout is to stay moving for all 28 minutes and to
keep the rest to a minimum. While this is a longer workout, keep a solid pace on the bike and runs and don’t just coast on these. The other movements should
provide a little break for the bike and run which should allow you to keep the intensity higher on both of these cardio elements. The rest of the workout will be very
core focused, and aim to do all of these movements unbroken. The single arm farmer’s carry is shorter than we normally go, so today would be a good day to try to
go a little heavier.

————————————————————
Friday 1.12.18
Strength/Skill Work:

12 Minutes to Build to a Heavy 2-Rep Overhead Squat @ 2111 Tempo


“Pop Tarts”
16 Min AMRAP: (In teams of 2)
300 Double Unders S(150 Dubs/300 Double Taps)
150 Wall Balls S(14/10) RX(20/14)
75 Burpee Box Jump Overs S(20/16) RX(24/20)


WOD Tips:
-The overhead squat is one of the best ways to simultaneously develop strength and mobility, and this will be our focus for today’s strength work. The tempo will
help make sure we are getting to full depth and feeling as stable as possible at the bottom of the squat. Prioritize full range of motion and the tempo today, and only
increase the weight if both of these are in place.
-“Pop Tarts” is a partner workout with 3 movements that typically show up in the CrossFit Open. For the double unders, try to spend no more than 4-5 minutes here.
If needed, scale the reps or switch to double taps to allow you to keep this under 5 minutes. On the wall balls, the goal is to keep the ball in the air the entire time.
This means either you or your partner or repping this out while the other person is resting. Aim for smaller sets of 10-12 reps with quick transitions. Most teams will
end the workout on the burpee box jump overs, but the goal is to finish these, and get back to the double unders. Try to move a little faster on these than you
normally would since you will have some rest built in as your partner goes.

————————————————————
Saturday 1.13.18
“Soaring”
3 X 4 Min AMRAPs
2 Rounds of:
16 Alternating DB Snatch S(40/25) RX(50/35)
10 Chest to Bar Pull Ups S(Pull Ups) RTG(5 Bar Muscle Ups)
Then Max Cal Bike in Remaining Time
*4 Mins Rest Between AMRAPs


WOD Tips:
-Today’s workout is an interval style workout building off some of the work we have done in past weeks. Each 4 minute interval will start with 2 rounds of the
snatches and pull ups/muscle ups. Once you finish 2 rounds, you will spend the remaining time getting as many cals as possible on the bike. The goal today is to get
at least a minute each round on the bike. This means each round of the snatches and pull ups should take under 90 seconds to complete. For the snatches, try to be
smooth with your transitions and practice transitioning the DB in the air if you feel comfortable with that. For the chest to bar/muscle ups, choose a number of reps
that you can do unbroken for the first round when fresh. Feel free to adjust to less reps on these movements, before scaling down to an easier version of the
movement. With each round on the bike, see if you can pick up the intensity and finish with more total calories.

Saturday 1.6.18 Workout of the Day

By: 0

Condensed Schedule for Mugs and Steve’s Wedding – 7, 8, 9, and 10 AM BeachFit/CrossFit Combo Classes in the North Building Only!!


“Double Daniel”
For Time: (22 Min Cap)
100 Jumping Pull Ups Adv(Kipping Pull ups)
400m Run Together
42 DB Thrusters S(40/25) RX(50/35)
800m Run Together
42 DB Thrusters
400m Run Together
100 Jumping Pull ups


WOD Tips:
-Today’s workout is a partner variation of the hero workout “Daniel” that is in honor of Army Sgt 1 st Class Daniel Crabtree who was killed in Irag in 2015.
-For this workout, you will be performing all the runs together with your partner, and will be able to break up the pull ups and thrusters as needed with one person
working at a time and the other resting. Keep your sets small and consistent on the pull ups and thrusters. 5-10 reps at a time should be good on the pull ups and
about 8-10 reps at a time on the thrusters. If you have kipping pull ups, you can sub these out for the jumping pull ups today. Just be ready to scale if needed since it
will work out to be about 100 pull ups each.

Friday 1.5.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

12 Minutes to Build to a Heavy Single Power Snatch


“Ergonomics”
For Time: (12 Min Cap)
1000m Row S(800)
15 Power Snatches @ 80% of above
25 Burpee Box Jump Overs RX(24/20) S(20 reps, step ups) RTG(30 reps)


WOD Tips:
-Today’s strength/skill work is an opportunity to work to a heavy single power snatch. 12 minutes is a good amount of time, so most athletes should aim to hit about
90% or more of their max. Work on your footwork and dropping under the bar at the lighter weights, so you are prepared to go low when the weights get heavy.
Even though we aren’t squatting today, the ideal power snatch should be caught just above parallel, especially as the weights get heavy.
-We will be using that weight from the heavy single to determine our power snatch weight for today’s WOD. While the row will take a good amount of time today
(about 4 minutes) this is not where the workout will be won today. Pace the row and conserve energy to hit the power snatches and burpee box jump overs hard.
The power snatches will most likely be performed in fast singles. Continue to focus on moving with great technique, even as you become fatigued. Once you get to
the BBJO, try to settle into a pace that will just keep you moving. Once you get to the last 10 reps, try to speed up through the finish.

————————————————–

BeachFit WOD:

“Hollow From the Otherside”

AMRAP 18

60 Jump rope singles (Adv: 30 DU)

12 Alt. Floor press 

9 Australian Ring rows (Adv: 3 Rope lowers)

6 Side plank taps / side 

*Every 3:00 complete: 30 seconds of Hollow/Tucks rocks (Starting at 0:00)

Thursday 1.4.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

10 Minutes of Quality Movement
Max Goblet Wall Sit Hold
Max Bridge Hold
*Every time you break, 2 KB Windmills/Side


“Mr. Plow”
4 Rounds For Time: (25 Min Cap)
12/9 Cal Bike
90’ Plate Push (6 x 15’)
50m/Arm SA Farmer’s Carry S(53/44) RX(70+/53+)
250m Run S(200m)
-Rest 2 Minutes After Each Round-
WOD Tips:
-Today’s strength/skill work is all about quality movement. The goal for this is to help activate the core and lower body for today’s workout, while also improving
flexibility and range of motion through the shoulders and hips. The goal for this is to stay moving for all 10 minutes. Similar to yesterday’s core WOD, you will end
each set of wall sits and bridge holds, once you feel the quality of your positions chance. You will be alternating between the wall sit and bridge hold, always
completing 2 KB windmills per side after each movement.
-“Mr. Plow” is an aerobic interval format, which can help flush the body out after a tough week. Each round should take about 4-5 minutes to complete, and you will
have a mandatory 2 minutes rest between rounds. This will allow you to record your time and to reset back on the bike each round. Even though this is more of an
aerobic workout, hit the bike and plate push a little harder, since they are at the start of each round, and you will be able to recover your heart rate and breathing a
little on the SA farmer’s carry.

————————————————–

BeachFit WOD:

“Contraband”

4 sets of:

AMRAP 5

8 Alt. Hanging Knee to chest 

10/8 cal BIKE

12 OH Contralateral Rev. lunges (6/Side)

100 m SA KB front rack Carry (50/arm)

-Rest :45 between sets-

Committed Club for the Year 2017

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Congratulations to the 27 members that made the Committed Club EVERY month for the entire year of 2017!! You guys have all earned a special edition CFPB Committed Club shirt.

 Allison Waldman
 Anthony Utter
 Brett Noll
 Christi Bartelme
 Hilary Anderson
 Holly Barnhart
 Jeff Anderson
Jen Eisenman
 Jennifer Eppert
 Johanna Rodriguez
 Jonel Isip
 Juan Gonzalez
 Katelyn (Katie) Noll
 Katy Martin
 Laura Spalding
 Lauren King
 Melissa Dixon
 Mike Seminerio
 Mike Anthony
 Nicole McLaurin
 Pamela Li
 Patrick Collins
 Renee Booth
 Shannon Frezza
 Stephen Walker
 Taylor Reeves
 Tracey Stegh

We will be announcing the winners for December, the 4th quarter and the grand prizes for the year winners!!

***If you feel that you are supposed to be on this list and you are missing, please let Mugs know  and she will double check your attendance for the year!!***

Wednesday 1.3.18 Workout of the Day

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CrossFit WOD:

“Das Boot”
2 X 8 Min AMRAPs
50’ DB Front Rack Walking Lunges S(35/25) RX(50/35)
15 Toes-to- Bar S(10 TTB/15 K2C)
100 Double Unders S(50 DU/100 Double Taps)
*4 Mins Rest Between AMRAPs


CORE WOD:

2 Rounds:
10 Single Leg Glute Hip Bridge + M/E SL Bridge Hold (Per Side)
10 Side Plank Hip Drops + M/E Side Plank Hold (Per Side)
10 Hollow Rocks + M/E Hollow Hold


WOD Tips:
-“Das Boot” is a great open-style workout to help us work on our pacing and conditioning. Similar to last year’s Open, the DBs on the lunges can be carried in any
position on or above the shoulders. Make sure to relax your grip on the dumbbells since you will need it for the toes to bar and double unders. The goal for today is
to hit both 8 minute sections hard, but to match or beat your score on the 2nd AMRAP. For the lunges, choose a weight that you can do unbroken for at least the first
round. For the toes to bar, choose a number of reps that you could do in 1-2 sets when fresh. During the workout, break these up from the beginning to help
manage your grip and breathing throughout this workout.
-For the Core WOD, you can rest as needed between movements and rounds. Try to keep the rest shorter between movements (<30 seconds) and then you can take
a bigger rest at the end of the first round (1-2 minutes). While each movement finishes with a “max effort” hold, end each set once you feel the quality of your
positions change.

————————————————–

BeachFit WOD:

“How to Survive a Bear Attack”

5 rounds 

3:00 on / 1:30 off 

Buy In: 250 meter RUN (Sc: 200 m)

60′ Bearcrawl 

12 Sumo KB Deadlift  

AMRAP in remaining time:

“12 Volts”

Tuesday 1.2.18 Workout of the Day

By: 0

CrossFit WOD:

“Clean Sweep”
Strength/Skill Work:
20 Min EMOM:
1 Squat Clean and Jerk (Push or Split) Build in Weight


For Time: (4 Min Cap)
15 Squat Cleans (80%-85% of Heaviest Weight Above)


WOD Tips:
-Today is very strength and skill oriented with the squat clean being the main focus for today. The EMOM is the main focus for today, where we will be doing 1 clean
and jerk every minute for 20 minutes. This will start very light and you will have plenty of time to build throughout. Early on, the rest will seem long, but it will begin
to speed up once the weights get heavy. The goal for today is to work to the heaviest possible weight with no misses. You will be building throughout the 20
minutes, but you don’t have to increase every minute. Try to hit as close to a perfect rep as possible at each weight before moving on to the next weight. The clean
must be a squat clean, but the jerk can be either a split jerk or push jerk, whatever is more comfortable for you.
-We will finish the day with a quick sprint of 15 squat cleans for time at 80-85% of the heaviest weight from above. The goal for this is to get under 3 minutes, but we
will have a firm 4 minute cap. Move well and efficiently on each rep, and use your breathing between reps to keep your rest consistent and provide a brief recovery
before the next rep.

————————————————–

BeachFit WOD:

“Magic Man”

EMOM 24

Min 1- :40 of Row for cals 

Min 2- :40 of DB Front squat (20X1)

Min 3- :40 of Sit ups (Adv: Arms crossed)

Min 4- :40 of Box Jump/Step up

Monday 1.1.2018 New Years Day WOD

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Happy New Year! Holiday Hours!

CrossFit WOD:

7, 8, 9, 10 AM CrossFit

Strength/Skill Work:

4 Rounds (10 Min Cap)
5 Mixed Grip Pull ups w/ 5 sec hold above bar S(2-4 Reps/Banded)
70’ HEAVY D-Ball/Sandbag Carry
-Rest 2 Minutes After Each Round-


“Swingers”
2 Rounds For Time: (20 Min Cap)
50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
40/30 Cal Row S(30/25 Cals)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)
20/15 Cal Bike


WOD Tips:
-The strength/skill work will be incorporating pull up holds today, which is a great way to get stronger for all kinds of pull ups and hanging movements, and will help
us to learn how to activate and engage our back/lats properly. Pick a number of reps that you believe you can stay consistent with across all 4 rounds, maintaining
the full 5 second hold above the bar. You will be switching your grip every round. For the D-Ball carry, the goal is to go heavier than you have done before. Typically
we carry the d-ball in longer distances with little to no rest, so challenge yourself today, since it is only 70’ at a time. You can start with a moderate weight for round
1, and then try to build with every set.
-“Swingers” is a moderate length conditioning piece that should take about 15 minutes to complete. The KB Swings are the meat of this workout, so be ready to
spend some time here and work methodically through these reps. Choose a weight that you could do 25+ reps unbroken when fresh. During the workout, sets of 10-
15 swings will be a good approach for most. The row will also take a big chunk of time so be ready to pace this out from the beginning. On the wall balls, we want
these to be on the heavier side, so choose a weight that will allow you to do consistent sets of 8-12 reps. Hold back a little on round 1 and then see if you can
maintain that pace or speed up slightly on the 2nd and final round.

————————————————–

BeachFit WOD:

8:15 and 9 AM BeachFit Only!

“ Leroy’s Hangover Cure”

For Time:

600 m RUN

30 Burpees 

Bike 1 mile 

600 Ski erg 

Bike 1 mile 

30 Burpees 

600m RUN

*40 seconds of Plank btwn movements* 

Time cap: 30 min

CrossFit Week of WODs 1.1.2018

By: 0

I used to resent obstacles along the path, thinking, ‘if only that hadn’t

happened, life would be so good.’ Then I suddenly realized, life is the

obstacles. There is no underlying path. -Janna Levin

————————————————–
Monday 1.1.18

– Happy New Year!

Holiday Hours 7, 8, 9, 10 AM CrossFit 

8:15, 9 AM BeachFit Only


Strength/Skill Work:

4 Rounds (10 Min Cap)
5 Mixed Grip Pull ups w/ 5 sec hold above bar S(2-4 Reps/Banded)
70’ HEAVY D-Ball/Sandbag Carry
-Rest 2 Minutes After Each Round-


“Swingers”
2 Rounds For Time: (20 Min Cap)
50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
40/30 Cal Row S(30/25 Cals)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)
20/15 Cal Bike


WOD Tips:
-The strength/skill work will be incorporating pull up holds today, which is a great way to get stronger for all kinds of pull ups and hanging movements, and will help
us to learn how to activate and engage our back/lats properly. Pick a number of reps that you believe you can stay consistent with across all 4 rounds, maintaining
the full 5 second hold above the bar. You will be switching your grip every round. For the D-Ball carry, the goal is to go heavier than you have done before. Typically
we carry the d-ball in longer distances with little to no rest, so challenge yourself today, since it is only 70’ at a time. You can start with a moderate weight for round
1, and then try to build with every set.
-“Swingers” is a moderate length conditioning piece that should take about 15 minutes to complete. The KB Swings are the meat of this workout, so be ready to
spend some time here and work methodically through these reps. Choose a weight that you could do 25+ reps unbroken when fresh. During the workout, sets of 10-
15 swings will be a good approach for most. The row will also take a big chunk of time so be ready to pace this out from the beginning. On the wall balls, we want
these to be on the heavier side, so choose a weight that will allow you to do consistent sets of 8-12 reps. Hold back a little on round 1 and then see if you can
maintain that pace or speed up slightly on the 2nd and final round.

————————————————–
Tuesday 1.2.18
“Clean Sweep”
Strength/Skill Work:
20 Min EMOM:
1 Squat Clean and Jerk (Push or Split) Build in Weight


For Time: (4 Min Cap)
15 Squat Cleans (80%-85% of Heaviest Weight Above)


WOD Tips:
-Today is very strength and skill oriented with the squat clean being the main focus for today. The EMOM is the main focus for today, where we will be doing 1 clean
and jerk every minute for 20 minutes. This will start very light and you will have plenty of time to build throughout. Early on, the rest will seem long, but it will begin
to speed up once the weights get heavy. The goal for today is to work to the heaviest possible weight with no misses. You will be building throughout the 20
minutes, but you don’t have to increase every minute. Try to hit as close to a perfect rep as possible at each weight before moving on to the next weight. The clean
must be a squat clean, but the jerk can be either a split jerk or push jerk, whatever is more comfortable for you.
-We will finish the day with a quick sprint of 15 squat cleans for time at 80-85% of the heaviest weight from above. The goal for this is to get under 3 minutes, but we
will have a firm 4 minute cap. Move well and efficiently on each rep, and use your breathing between reps to keep your rest consistent and provide a brief recovery
before the next rep.

————————————————–
Wednesday 1.3.18
“Das Boot”
2 X 8 Min AMRAPs
50’ DB Front Rack Walking Lunges S(35/25) RX(50/35)
15 Toes-to- Bar S(10 TTB/15 K2C)
100 Double Unders S(50 DU/100 Double Taps)
*4 Mins Rest Between AMRAPs


CORE WOD

2 Rounds:
10 Single Leg Glute Hip Bridge + M/E SL Bridge Hold (Per Side)
10 Side Plank Hip Drops + M/E Side Plank Hold (Per Side)
10 Hollow Rocks + M/E Hollow Hold


WOD Tips:
-“Das Boot” is a great open-style workout to help us work on our pacing and conditioning. Similar to last year’s Open, the DBs on the lunges can be carried in any
position on or above the shoulders. Make sure to relax your grip on the dumbbells since you will need it for the toes to bar and double unders. The goal for today is
to hit both 8 minute sections hard, but to match or beat your score on the 2 nd AMRAP. For the lunges, choose a weight that you can do unbroken for at least the first
round. For the toes to bar, choose a number of reps that you could do in 1-2 sets when fresh. During the workout, break these up from the beginning to help
manage your grip and breathing throughout this workout.
-For the Core WOD, you can rest as needed between movements and rounds. Try to keep the rest shorter between movements (<30 seconds) and then you can take
a bigger rest at the end of the first round (1-2 minutes). While each movement finishes with a “max effort” hold, end each set once you feel the quality of your
positions change.

————————————————–
Thursday 1.4.18

Strength/Skill Work:

10 Minutes of Quality Movement
Max Goblet Wall Sit Hold
Max Bridge Hold
*Every time you break, 2 KB Windmills/Side


“Mr. Plow”
4 Rounds For Time: (25 Min Cap)
12/9 Cal Bike
90’ Plate Push (6 x 15’)
50m/Arm SA Farmer’s Carry S(53/44) RX(70+/53+)
250m Run S(200m)
-Rest 2 Minutes After Each Round-


WOD Tips;
-Today’s strength/skill work is all about quality movement. The goal for this is to help activate the core and lower body for today’s workout, while also improving
flexibility and range of motion through the shoulders and hips. The goal for this is to stay moving for all 10 minutes. Similar to yesterday’s core WOD, you will end
each set of wall sits and bridge holds, once you feel the quality of your positions chance. You will be alternating between the wall sit and bridge hold, always
completing 2 KB windmills per side after each movement.
-“Mr. Plow” is an aerobic interval format, which can help flush the body out after a tough week. Each round should take about 4-5 minutes to complete, and you will
have a mandatory 2 minutes rest between rounds. This will allow you to record your time and to reset back on the bike each round. Even though this is more of an
aerobic workout, hit the bike and plate push a little harder, since they are at the start of each round, and you will be able to recover your heart rate and breathing a
little on the SA farmer’s carry.

————————————————–
Friday 1.5.18
Strength/Skill Work:

12 Minutes to Build to a Heavy Single Power Snatch


“Ergonomics”
For Time: (12 Min Cap)
1000m Row S(800)
15 Power Snatches @ 80% of above
25 Burpee Box Jump Overs RX(24/20) S(20 reps, step ups) RTG(30 reps)


WOD Tips:
-Today’s strength/skill work is an opportunity to work to a heavy single power snatch. 12 minutes is a good amount of time, so most athletes should aim to hit about
90% or more of their max. Work on your footwork and dropping under the bar at the lighter weights, so you are prepared to go low when the weights get heavy.
Even though we aren’t squatting today, the ideal power snatch should be caught just above parallel, especially as the weights get heavy.
-We will be using that weight from the heavy single to determine our power snatch weight for today’s WOD. While the row will take a good amount of time today
(about 4 minutes) this is not where the workout will be won today. Pace the row and conserve energy to hit the power snatches and burpee box jump overs hard.
The power snatches will most likely be performed in fast singles. Continue to focus on moving with great technique, even as you become fatigued. Once you get to
the BBJO, try to settle into a pace that will just keep you moving. Once you get to the last 10 reps, try to speed up through the finish.

————————————————–
Saturday 1.6.18

– Condensed Schedule for Mugs and Steve’s Wedding –

7, 8, 9, and 10AM BeachFit/CrossFit Combo Classes in the North Building Only.


“Double Daniel”
For Time: (22 Min Cap)
100 Jumping Pull Ups Adv(Kipping Pull ups)
400m Run Together
42 DB Thrusters S(40/25) RX(50/35)
800m Run Together
42 DB Thrusters
400m Run Together
100 Jumping Pull ups


WOD Tips:
-Today’s workout is a partner variation of the hero workout “Daniel” that is in honor of Army Sgt 1 st Class Daniel Crabtree who was killed in Irag in 2015.
-For this workout, you will be performing all the runs together with your partner, and will be able to break up the pull ups and thrusters as needed with one person
working at a time and the other resting. Keep your sets small and consistent on the pull ups and thrusters. 5-10 reps at a time should be good on the pull ups and
about 8-10 reps at a time on the thrusters. If you have kipping pull ups, you can sub these out for the jumping pull ups today. Just be ready to scale if needed since it
will work out to be about 100 pull ups each.

BeachFit Week of WODs 1.1.2018

By: 0

Monday 1.1.18

Happy New Year!!

Holiday hours – 8:15 and 9:00 am

“ Leroy’s Hangover Cure”

For Time:

600 m RUN

30 Burpees 

Bike 1 mile 

600 Ski erg 

Bike 1 mile 

30 Burpees 

600m RUN

*40 seconds of Plank btwn movements* 

Time cap: 30 min

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Tuesday 1.2.18

“Magic Man”

EMOM 24

Min 1- :40 of Row for cals 

Min 2- :40 of DB Front squat (20X1)

Min 3- :40 of Sit ups (Adv: Arms crossed)

Min 4- :40 of Box Jump/Step up

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Wednesday 1.3.18

“How to Survive a Bear Attack”

5 rounds 

3:00 on / 1:30 off 

Buy In: 250 meter RUN (Sc: 200 m)

60′ Bearcrawl 

12 Sumo KB Deadlift  

AMRAP in remaining time:

“12 Volts”

———-———-———-———-———-

Thursday 1.4.18

“Contraband”

4 sets of:

AMRAP 5

8 Alt. Hanging Knee to chest 

10/8 cal BIKE

12 OH Contralateral Rev. lunges (6/Side)

100 m SA KB front rack Carry (50/arm)

-Rest :45 between sets-

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Friday 1.5.18

“Hollow From the Otherside”

AMRAP 18

60 Jump rope singles (Adv: 30 DU)

12 Alt. Floor press 

9 Australian Ring rows (Adv: 3 Rope lowers)

6 Side plank taps / side 

*Every 3:00 complete: 30 seconds of Hollow/Tucks rocks (Starting at 0:00)

———-———-———-———-———-

Saturday 1.6.18

– Condensed Schedule for Mugs and Steve’s Wedding –

7, 8, 9, and 10AM BeachFit/CrossFit Combo Classes in the

North Building Only!!!


“Double Daniel”
For Time: (22 Min Cap)
100 Jumping Pull Ups Adv(Kipping Pull ups)
400m Run Together
42 DB Thrusters S(40/25) RX(50/35)
800m Run Together
42 DB Thrusters
400m Run Together
100 Jumping Pull ups


WOD Tips:
-Today’s workout is a partner variation of the hero workout “Daniel” that is in honor of Army Sgt 1 st Class Daniel Crabtree who was killed in Irag in 2015.
-For this workout, you will be performing all the runs together with your partner, and will be able to break up the pull ups and thrusters as needed with one person
working at a time and the other resting. Keep your sets small and consistent on the pull ups and thrusters. 5-10 reps at a time should be good on the pull ups and
about 8-10 reps at a time on the thrusters. If you have kipping pull ups, you can sub these out for the jumping pull ups today. Just be ready to scale if needed since it
will work out to be about 100 pull ups each.