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Thursday 12.14.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8-10 Minutes to Practice and Accumulate 4 Sets of 2-4 Skin the Cats S(Hang to Inverted/Ring Knees to Chest)


“Co-lateral Damage”
16 Min AMRAP:
16 D-Ball Weighted Lateral Step ups S(40/20) RX(50/30)
100m Farmers Carry S(53/44) RX(70/53)
2 Sled Pushes S(135/90) RX(180/135)
16 Hip Extensions


Core WOD

WOD Tips:
-Over the last couple weeks, we have been mixing in various high level skills on Thursday, and today’s skill is the skin the cat on the rings. This is a great skill for
teaching us coordination and body awareness on the rings. Its also a great way to open up and improve flexibility in the shoulders. Plus, its kinda fun to get upside
down every once in a while.
-In “Co-lateral damage” the focus is on building the core. By adding weight and a lateral variation to the step up, this will provide a unique challenge to the hips and
core. That theme will continue with movements like the farmer’s carry and hip extensions. Aim for quality on these movements rather than moving fast. If you want
to bump up the intensity of this workout, hit the sled pushes hard each round.

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BeachFit WOD:

“Old Faithful”

5 rounds

1:00 on / :20 off

  1. Run 250/200 meters 
  2. Farmer’s Carry 
  3. Side plank (:30 / side)
  4. Wall Sit 

Wednesday 12.13.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 90 Secs for 4 Rounds: (12 Mins)
Set 1) 8-12 Chest to Bar Pull ups S(5-7 Chest to Bar/8-10 Pull Ups/Jumping Pull Ups)
Set 2) 2 Squat Snatches (Start at 65% and build)


“Rope-ah- Dope”
12 Min AMRAP:
400m Run S(250m)
2 Rope Climbs S(1 RC)
12 Russian KB Swings S(53/44) RX(70/53)


WOD Tips:
-Today’s strength/skill work is the focus for today. It will be a different format in that we will be working on both a gymnastics movement and a barbell movement.
The goal for the pull ups is to get a consistent unbroken set every time. If needed, you could do up to 2 sets, but you should scale if you need more than 2 sets to
reach the desired rep ranges for whatever gymnastics movement you choose. For the squat snatches, start at 65% and aim to build throughout the 4 rounds. These
should be performed as 2 singles, dropping between each rep.
-“Rope- ah-Dope” is a short finisher to end the day, continuing the grip and pulling theme for the day. Hit these runs pretty hard today, since this is the meat of this
workout. If you are going above 2:15 or so on the runs, consider scaling to the 250 today. The goal for today is to get close to finishing 4 full rounds. For the KB
Swings, pick a weight that you can do unbroken for the entire workout.

BeachFit WOD:

“8 Crazy Movements”

For Time:

1 Hundred meter ROW / RUN

3 Burpee

5 V up

7 Box jump / step up 

9 KBS

11 Ball slams 

13 Wall balls 

15 Renegade Rows (PU + Row R + Row L)

Time cap: 25 min 

This workout is a “pyramid” format, much like the classic CrossFit wod – “12 Days of Christmas”.

Tuesday 12.12.17 Workout of the Day

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CrossFit WOD:

“Triple Deader”
3 X 5 Min AMRAPs
15/12 Cal Bike S(12/9 Cals)
15/12 Ring Dips S(Push Ups)
15 Deadlifts S(155/105) RX(185/125) RTG(225/155)
*5 Mins Rest Between AMRAPs


WOD Tips:
-Today’s workout is an interval workout, where you will be working for 5 minutes and resting for 5 minutes. Whenever we see this type of 1:1 work to rest ratio, we
can confidently hit this type of workout hard, knowing that we will have a good amount of time to rest and recover between rounds. This doesn’t mean that you can
sprint the bike right off the bat, so aim to find a hard intensity that you can sustain for 8-10 minutes or so.
-For the deadlifts, choose a weight that you could do unbroken for at least 1 or 2 rounds if you chose to. During the workout, aim to break these up in 2-3 sets per
round. A similar approach can be applied to the ring dips/push ups. 2-3 sets should be sufficient for most athletes. If you are going beyond 4 sets for these, scale the
reps or the movement accordingly. We want you to be moving through this fast enough where you get well into the 2 nd round each time. We will restart at the
beginning of each AMRAP, so you can see if you were consistent from effort to effort.

————————————————–

BeachFit WOD:

“Watts Up”

EMOM 24

Min 1 – 12/9 cal BIKE (Sc: 9/6)

Min 2 – 40 sec. of Walking lunges 

Min 3 – 40 sec. of Jumping pull ups 

Min 4 – 40 sec. of Body saws 

Monday 12.11.17 Workout of the Day

By: 0

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

———-———-———-———-———-

CrossFit WOD:

Strength/Skill Work:

6-8 minutes to work up to 70% of your Front Squat max, then:
6 Min EMOM: 2 Front Squats @ 70-75%
6 Min EMOM: 1 Front Squat @ 80-85%


“Kentucky Derby”
3 Rounds For Time: (14 Min Cap)
21 Wall Balls S(14/10) RX(20/14) RTG(30/20)
18 Butterfly Sit Ups
15/12 Cal Row
12 Toes to Bar S(Knees to Chest)


WOD Tips:
-The front squat strength/skill work will be the focus of today’s workout, and we will be spending close to 20 minutes on this. You will have some time to warm up to
70% and then all your sets for the 12 min EMOM should be at 70% or above. For each 6 min EMOM, the weight should stay the same throughout. If you find that
your weight is too easy, you can add throughout, to reach the right stimulus. It is only 2 reps at a time, so each rep should be very tough. With that said, you will only
have about 40 seconds to recover for the next set, so you shouldn’t be close to failing reps in the early minutes. For the 2 nd EMOM, aim to increase the weight at least
10%, since you are cutting the volume in half.
-“Kentucky Derby” will be a shorter workout to finish out the day. The goal is to finish in 12 minutes or less, which is about a minute per movement. Aim to stay
unbroken as long as possible in this workout, and minimize transition time between movements. For the wall balls, choose a weight that you can definitely do
unbroken for the first round. This may mean going to a heavier ball today for some athletes.

———-———-———-———-———-

BeachFit WOD:

“Military Stud”

AMRAP 8,6,4,2

Run 200 meters 

15 Sit ups 

12 KB Goblet squats 

9/6 Push ups 

—Rest 1:30/1:00/:30 between rounds—

CrossFit Week of WODs 12.11.17

By: 0

“An expert is a person who has made all the mistakes that can be made in a very narrow field.” -Niels Bohr

Monday 12.11.17
Strength/Skill Work:

6-8 minutes to work up to 70% of your Front Squat max, then:
6 Min EMOM: 2 Front Squats @ 70-75%
6 Min EMOM: 1 Front Squat @ 80-85%


“Kentucky Derby”
3 Rounds For Time: (14 Min Cap)
21 Wall Balls S(14/10) RX(20/14) RTG(30/20)
18 Butterfly Sit Ups
15/12 Cal Row
12 Toes to Bar S(Knees to Chest)


WOD Tips:
-The front squat strength/skill work will be the focus of today’s workout, and we will be spending close to 20 minutes on this. You will have some time to warm up to
70% and then all your sets for the 12 min EMOM should be at 70% or above. For each 6 min EMOM, the weight should stay the same throughout. If you find that
your weight is too easy, you can add throughout, to reach the right stimulus. It is only 2 reps at a time, so each rep should be very tough. With that said, you will only
have about 40 seconds to recover for the next set, so you shouldn’t be close to failing reps in the early minutes. For the 2 nd EMOM, aim to increase the weight at least
10%, since you are cutting the volume in half.
-“Kentucky Derby” will be a shorter workout to finish out the day. The goal is to finish in 12 minutes or less, which is about a minute per movement. Aim to stay
unbroken as long as possible in this workout, and minimize transition time between movements. For the wall balls, choose a weight that you can definitely do
unbroken for the first round. This may mean going to a heavier ball today for some athletes.


Tuesday 12.12.17
“Triple Deader”
3 X 5 Min AMRAPs
15/12 Cal Bike S(12/9 Cals)
15/12 Ring Dips S(Push Ups)
15 Deadlifts S(155/105) RX(185/125) RTG(225/155)
*5 Mins Rest Between AMRAPs


WOD Tips:
-Today’s workout is an interval workout, where you will be working for 5 minutes and resting for 5 minutes. Whenever we see this type of 1:1 work to rest ratio, we
can confidently hit this type of workout hard, knowing that we will have a good amount of time to rest and recover between rounds. This doesn’t mean that you can
sprint the bike right off the bat, so aim to find a hard intensity that you can sustain for 8-10 minutes or so.
-For the deadlifts, choose a weight that you could do unbroken for at least 1 or 2 rounds if you chose to. During the workout, aim to break these up in 2-3 sets per
round. A similar approach can be applied to the ring dips/push ups. 2-3 sets should be sufficient for most athletes. If you are going beyond 4 sets for these, scale the
reps or the movement accordingly. We want you to be moving through this fast enough where you get well into the 2 nd round each time. We will restart at the
beginning of each AMRAP, so you can see if you were consistent from effort to effort.


Wednesday 12.13.17
Strength/Skill Work:

Every 90 Secs for 4 Rounds: (12 Mins)
Set 1) 8-12 Chest to Bar Pull ups S(5-7 Chest to Bar/8-10 Pull Ups/Jumping Pull Ups)
Set 2) 2 Squat Snatches (Start at 65% and build)


“Rope-ah- Dope”
12 Min AMRAP:
400m Run S(250m)
2 Rope Climbs S(1 RC)
12 Russian KB Swings S(53/44) RX(70/53)


WOD Tips:
-Today’s strength/skill work is the focus for today. It will be a different format in that we will be working on both a gymnastics movement and a barbell movement.
The goal for the pull ups is to get a consistent unbroken set every time. If needed, you could do up to 2 sets, but you should scale if you need more than 2 sets to
reach the desired rep ranges for whatever gymnastics movement you choose. For the squat snatches, start at 65% and aim to build throughout the 4 rounds. These
should be performed as 2 singles, dropping between each rep.
-“Rope- ah-Dope” is a short finisher to end the day, continuing the grip and pulling theme for the day. Hit these runs pretty hard today, since this is the meat of this
workout. If you are going above 2:15 or so on the runs, consider scaling to the 250 today. The goal for today is to get close to finishing 4 full rounds. For the KB
Swings, pick a weight that you can do unbroken for the entire workout.


Thursday 12.14.17
Strength/Skill Work:

8-10 Minutes to Practice and Accumulate 4 Sets of 2-4 Skin the Cats S(Hang to Inverted/Ring Knees to Chest)


“Co-lateral Damage”
16 Min AMRAP:
16 D-Ball Weighted Lateral Step ups S(40/20) RX(50/30)
100m Farmers Carry S(53/44) RX(70/53)
2 Sled Pushes S(135/90) RX(180/135)
16 Hip Extensions


Core WOD

WOD Tips:
-Over the last couple weeks, we have been mixing in various high level skills on Thursday, and today’s skill is the skin the cat on the rings. This is a great skill for
teaching us coordination and body awareness on the rings. Its also a great way to open up and improve flexibility in the shoulders. Plus, its kinda fun to get upside
down every once in a while.
-In “Co-lateral damage” the focus is on building the core. By adding weight and a lateral variation to the step up, this will provide a unique challenge to the hips and
core. That theme will continue with movements like the farmer’s carry and hip extensions. Aim for quality on these movements rather than moving fast. If you want
to bump up the intensity of this workout, hit the sled pushes hard each round.


Friday 12.15.17
“Don’t Quit”
10 Min EMOM:
Min 1) 7 Thrusters S(95/65) RX(115/80) RTG(135/95)
Min 2) 40 Secs of Bar-Facing Burpees
-rest 5 minutes-
10 Min EMOM:
Min 1) 15/12 Cal Row S(12/9 Cals) RTG(18/14)
Min 2) 40 Secs of Double Unders


WOD Tips:
-Today’s workout will be a longer conditioning workout, but in an EMOM format. While we typically use EMOM’s in more of a strength setting, they can be even
more beneficial in a conditioning setting, because they serve as forced pacing. By forcing us to “pace” and rest more early on when we are fresh, we are able to
sustain a moderate to high intensity for a long time, rather than going out too hard and hitting a wall. The thrusters and row will stay the same during this workout,
and the burpees and double unders is your opportunity to push or back off the intensity. For the thrusters, choose a heavy weight that you can do unbroken for all 5
rounds of 7. This should be heavier than the typical weight you would use in most thruster-based workouts. For the bar-facing burpees, aim to move efficiently and
utilize the full 40 seconds. You don’t have to move fast, but keep your rest to a minimum.
-For the 2 nd EMOM, the row should take about 35-45 seconds of every round and no more than 50 seconds each time. This will be a hard effort, but not an all out
sprint. You want to leave yourself enough time to transition to the jump rope at the top of the minute. Most of our athletes should be going for double unders
today, since there is no set number that needs to be hit. If you still need work on your singles, then you can do those instead if needed.


Saturday 12.16.17
“Hanging with a Friend”
3 Rounds For Time: (25 Min Cap)
30 Hang Power Cleans S(75/55) RX(95/65) RTG(115/75)
50/40 Cal Bike S(40/30)
70 Alternating Air Squats


Core WOD


WOD Tips:
-Today’s partner workout is a longer one to finish up the week. The power cleans and bike cals can be broken up however you want, but the air squats must be
performed alternating with your partner. For the hang power cleans, choose a weight that you could do 15+ unbroken reps of when fresh. For the bike, aim for small
sets of 20-30 seconds at a time to keep the intensity high and the calories turning over at a fast rate. The bike will be the sticking point for most people in this
workout, so be mentally ready to push through those 2 nd and 3 rd rounds.

BeachFit Week of WODs 12.11.17

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Monday 12.11.17

“Military Stud”

AMRAP 8,6,4,2

Run 200 meters 

15 Sit ups 

12 KB Goblet squats 

9/6 Push ups 

—Rest 1:30/1:00/:30 between rounds—

Tuesday 12.12.17

 “Watts Up”

EMOM 24

Min 1 – 12/9 cal BIKE (Sc: 9/6)

Min 2 – 40 sec. of Walking lunges 

Min 3 – 40 sec. of Jumping pull ups 

Min 4 – 40 sec. of Body saws 

Wednesday 12.13.17

“8 Crazy Movements”

 For Time 

1 Hundred meter ROW / RUN

3 Burpee

5 V up

7 Box jump / step up 

9 KBS

11 Ball slams 

13 Wall balls 

15 Renegade Rows (PU + Row R + Row L)

Time cap: 25 min 

This workout is a “pyramid” format, much like the classic CrossFit wod – “12 Days of Christmas”.

Thursday 12.14.17

“Old Faithful”

5 rounds

1:00 on / :20 off

  1. Run 250/200 meters 
  2. Farmer’s Carry 
  3. Side plank (:30 / side)
  4. Wall Sit 

Friday 12.15.17

“Go For Broke”

Max reps at each movement:

4 total rounds:

1:00,:45,:30,:15 Jumping jacks 

1:00,:45,:30,:15 “12 Volts”

1:00,:45,:30,:15 DB Strict press 

1:00,:45,:30,:15 KB Deadlift 

1:00,:45,:30,:15 Plank 

—:15 Rest between movements—

Saturday 12.16.17

“Batman and Robin”

 For Time – In teams of 2

1000 meter ROW

800 meter Run (together)

200 meter Sled push 

100 Sit ups (Partner must be in plank while other partner is working)

80/60 cal BIKE (Adv: 100/80)

Time cap: 24 min 

This workout can be done in any order, but once you start a movement you must finish it. One partner working at a time, except for the RUN(must be done together) Teams can partition reps as needed.

Saturday 12.9.17 Workout of the Day

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CrossFit WOD:

“Tri-Crew”
8 Rounds For Time: (Teams of 2 – Alternating Full Rounds)
400/350 M Row S(300/250)
12 Shoulder to Overhead S(115/75) RX(135/95) RTG(155/105)
12 Burpees Over the Bar


WOD Tips:
-Today’s workout is a partner workout, where you will be alternating full rounds. Each round should take about 3 to 3 ½ minutes to complete, so just factor that in to
how you want to attack each round. Since we are doing meters and not calories on the row, you definitely want to pace this part of each round. You won’t be
rewarded for crushing the row, so make your money on the shoulder to overhead and the burpees today. Aim to do the shoulder to overhead unbroken and hit a
fast cycle time on the burpees. Most athletes should be doing a push jerk today. Choose a weight for this that you may have to break up into 2 sets in the later
rounds, but you believe you can go unbroken with. You will have a good amount of rest to recover for the next round so you can push it hard today.

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BeachFit WOD:

“Hulk Smash”

AMRAP 22 – O Course Style 

200 meter RUN

10 Rope Slams 

10 cal BIKE

10/8 DB Deadlifts 

10 meter Sled Push 

20 Sit ups 

Friday 12.8.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 3 minutes for 4 Rounds (12 Mins):
Squat Cleans 1.1.1.1.1 (5 Singles AFAP) – Start at 70% and increase 5% each round (70, 75, 80, 85%)


“Crash Bandicoot”
3 X 4 Min AMRAPs
1 Squat Clean (75-80%)
6 Chest to Bar Pull Ups S(Pull Ups/Jumping Pull Ups)
24 Double Unders S(12 Dubs/50 Singles)
*2 Minutes Rest Between AMRAPs


WOD Tips:
-Today’s focus is the squat clean and being able to repeat reps at moderate to heavy weights. Every squat clean will be performed as a single today, so each rep can
be performed as perfectly as possible from the ground. For the strength piece, you will be starting at a moderately heavy weight (70%) and ending at a very heavy
weight (85%). Each weight will be performed “for time” as 5 singles. This will give you an idea of what weights cause you to slow down, and where you may need to
work more on. If you are able to do all the weights in about the same time, then you may need to work on increasing your 1 rep max, or top end strength. If you are
fast at the early rounds, but significantly slower in the later rounds, then you may need to work more on your battery/engine.
-We will continue the heavy squat clean theme in today’s WOD. This workout should be attacked at about 80-85% intensity. We have purposely programmed low
rep schemes that should allow you to perform each movement unbroken for most of this workout, and to use your transition times as rest and recovery. Aim to hit
the exact number of rounds for all 3 AMRAPs. We would rather you speed up today for each AMRAP, then to go out too hot and slow down in the later rounds.
There is no designated squat clean RX weight for today, we want you to use the same weight that you used for your 2 nd or 3 rd set of the strength piece.

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BeachFit WOD:

“Paradise City”

5RFT

60 Jump rope singles (Adv: 30 Double Unders)

18 KB Goblet squats (Sc: Air squats)

15 V ups (Adv: weighted)

12 Ball slams 

Time cap : 18 min 

Thursday 12.7.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8-10 Minutes of Turkish Get Up Practice


“Turkish Delight”

20 Min AMRAP:
200 M Run
3 Wall Walks
4 Turkish Get Ups (2/Side) S(35/26) RX(44/35) RTG(53/44)
5 Tire Flips


Core WOD


WOD Tips:
-The Turkish get up is our focus for today as we have it incorporated in both the skill work and the WOD. This is one of the best full body movements out there, and
will challenge your strength, mobility, and stability in ways we don’t normally do in CrossFit. Work towards mastering this movement before adding much weight.
For the workout, we’d like you to be able to perform 2 reps unbroken on each side without much issue. As a whole, the goal for the workout is to move through this
at a sustainable pace, with little to no rest breaks throughout. If you find yourself resting on movements like the wall walks or TGU, decrease the reps or weight so
you can keep this workout aerobic.

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BeachFit WOD:

“Blood, Sweat, and Broad jumps”

 EMOM 24

Min 1- 40 seconds of BIKE

Min 2- 40 seconds of FLR on rings 

Min 3- 40 seconds of ROW

Min 4- 40 seconds of Broad jumps 

Wednesday 12.6.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

Every 90 seconds for 4 Sets:
5-7 L-Pull Ups S(3-4 Tuck Pull ups/1 Negative + Tuck Hang) RTG(8-10 reps)


“De-Escalate Quickly”
2 Rounds For Time: (16 Min Cap)
30/25 Cal Row S(25/20)
25/20 Push Ups
2 Rope Climbs S(1 RC) RTG(3 RCs)
15 KB Front Rack Lunges S(35/26) RX(44/35) RTG(53/44)


WOD Tips:
-Today’s strength work is a great way to build our upper body pulling strength and core strength simultaneously. The strength work does not have to be unbroken,
but you shouldn’t work for more than 45 secs of each 90 sec interval, so you have some time to recover. This is a very difficult gymnastics movement, so try to
challenge yourself today, but don’t be discouraged if you need to scale this in some way today. If you can master this movement, you will have a great base for doing
more advanced movements like legless rope climbs or l-sit rope climbs.
-“De- escalate quickly” is a moderate length conditioning piece to wrap up the day. This is a nice mix of movements that should allow you to keep the intensity high,
and not get stuck on any movement for too long. For the push ups, aim to do these in 2-4 sets per round. If you have to go down to singles and doubles, scale the
reps here or use a band assist. On the front rack lunges, choose a weight that you could do unbroken when fresh, but may opt to break it up for pacing purposes.
Under 12 minutes is the goal for today.

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BeachFit WOD:

“Sonny and Cher”

Partner AMRAP 20 (Team of 2)

40 Box Jumps / Step ups 

30 DB Push Press 

20 Ring Rows (20X0)

Core wod