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Tuesday 12.5.17 Workout of the Day

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CrossFit WOD:

“Johnny Bravo”
In 2 Minutes, Complete:
15/12 Cal Bike S(12/9 Cals)
AMRAP Overhead Squats in remaining time S(75/55) RX(95/65) RTG(115/75)


*Rest 2 minutes and repeat until you hit 75 total overhead squats. 24 Min Cap (6 Rounds)


WOD Tips:
“Johnny Bravo” is an interval style workout, where you will have a bike “buy in” at the start of every round. Once you complete the bike, you will be doing as many
overhead squats as you can do in the remaining time of the 2 minute interval. The workout will consist of 6 working rounds, but once you hit 75 total overhead
squats, you are done. At the minimum, you will need to average 13 overhead squats in every round in order to get this done in under the cap.
-For the overhead squats, choose a weight that you can do 20+ unbroken reps of when fresh.
-Athletes will need to be really smart about how they approach this workout. If you go out too hard the first couple rounds on the bike, you can hit a wall, that can be
difficult to recover from. Aim to do each round on the bike in about a minute, so you have about a minute to work on the overhead squats. This should allow you to
get 2 moderate sized sets on the overhead squats each round. Once you get close to the 75 OHS, push the bike a little harder and try to hang on to the bar until the
finish.

————————————————–

BeachFit WOD:

“Commando”

3 sets of:

AMRAP 7

10 Half Kneeling SA Arnold Press / side 

15 Sand bag Glute bridges 

30 seconds of Side plank / side 

45 seconds of Wall Sit 

100 meter Dball Carry 

—Rest :45 between sets—

BeachFit Week of WODs 12.4.17

By: 0

Monday 12.4.17

“Burp the Baby 2.0”

Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups 

7 Burpees to 6″ target 

+

Core Wod

————————————————–

Tuesday 12.5.17

“Commando”

3 sets of:

AMRAP 7

10 Half Kneeling SA Arnold Press / side 

15 Sand bag Glute bridges 

30 seconds of Side plank / side 

45 seconds of Wall Sit 

100 meter Dball Carry 

—Rest :45 between sets—

————————————————–

Wednesday 12.6.17

“Sonny and Cher”

Partner AMRAP 20 (Team of 2)

40 Box Jumps / Step ups 

30 DB Push Press 

20 Ring Rows (20X0)

Core wod

————————————————–

Thursday 12.7.17

“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 

————————————————–

Friday 12.8.17

“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 

————————————————–

Saturday 12.9.17

“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 

 

CrossFit Week of WODs 12.4.17

By: 0

“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” -Ralph Waldo Emerson

Monday 12.4.17
Strength/Skill Work:

Every 4 Minutes for 3 Rounds (12 Mins):
10 Barbell SL RDL (Per Leg)
10 KB Weighted Dead Bugs (Per Side)
5 Hips-to- Bar Kip Swings


“BlackJack”
For Time: (15 Min Cap)
21 DB Power Cleans S(40/25) RX(50/35) RTG(60/40)
21 Burpees to Plate
21 Box Jumps S(20/14) RX/RTG(24/20)
12 Bar Muscle ups S(21 Toes to Bar/Knees to Chest) RTG(21 BMU)
21 Box Jumps
21 Burpees to Plate
21 DB Power Cleans


WOD Tips:
-Today’s strength/skill work should provide a nice warm up and activation for today’s workout. These movements are newer for most of our athletes, so focus on
moving well and doing each movement as perfectly as possible, rather than worrying about the weight. You will have 4 minutes to complete a set of each movement,
and we will be repeating it 3 times. You can build on the RDLs and Deadbugs if you’d like, but form is definitely the priority here. Single leg movements like the RDL
and dead bugs are a great way to target imbalances that many athletes have from right to left.
-“BlackJack” is a chipper style workout where you will be doing each movement twice, except the muscle ups/T2B, which will only be performed once. For the power
cleans, choose a weight that you could do 12+ unbroken reps of when fresh. During the workout, you will probably want to break this up into 2-3 sets. For the bar
muscle ups/toes to bar, choose a number of reps that you could do in 2-3 sets when fresh. This will probably be the longest station for most, but still shouldn’t take
more than around 2 minutes to complete. As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than
you started.


Tuesday 12.5.17
“Johnny Bravo”
In 2 Minutes, Complete:
15/12 Cal Bike S(12/9 Cals)
AMRAP Overhead Squats in remaining time S(75/55) RX(95/65) RTG(115/75)


*Rest 2 minutes and repeat until you hit 75 total overhead squats. 24 Min Cap (6 Rounds)


WOD Tips:
“Johnny Bravo” is an interval style workout, where you will have a bike “buy in” at the start of every round. Once you complete the bike, you will be doing as many
overhead squats as you can do in the remaining time of the 2 minute interval. The workout will consist of 6 working rounds, but once you hit 75 total overhead
squats, you are done. At the minimum, you will need to average 13 overhead squats in every round in order to get this done in under the cap.
-For the overhead squats, choose a weight that you can do 20+ unbroken reps of when fresh.
-Athletes will need to be really smart about how they approach this workout. If you go out too hard the first couple rounds on the bike, you can hit a wall, that can be
difficult to recover from. Aim to do each round on the bike in about a minute, so you have about a minute to work on the overhead squats. This should allow you to
get 2 moderate sized sets on the overhead squats each round. Once you get close to the 75 OHS, push the bike a little harder and try to hang on to the bar until the
finish.


Wednesday 12.6.17
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.


Thursday 12.7.17
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.


Friday 12.8.17
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.


Saturday 12.9.17
“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.

Monday 12.4.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

Every 4 Minutes for 3 Rounds (12 Mins):
10 Barbell SL RDL (Per Leg)
10 KB Weighted Dead Bugs (Per Side)
5 Hips-to- Bar Kip Swings


“BlackJack”
For Time: (15 Min Cap)
21 DB Power Cleans S(40/25) RX(50/35) RTG(60/40)
21 Burpees to Plate
21 Box Jumps S(20/14) RX/RTG(24/20)
12 Bar Muscle ups S(21 Toes to Bar/Knees to Chest) RTG(21 BMU)
21 Box Jumps
21 Burpees to Plate
21 DB Power Cleans


WOD Tips:
-Today’s strength/skill work should provide a nice warm up and activation for today’s workout. These movements are newer for most of our athletes, so focus on
moving well and doing each movement as perfectly as possible, rather than worrying about the weight. You will have 4 minutes to complete a set of each movement,
and we will be repeating it 3 times. You can build on the RDLs and Deadbugs if you’d like, but form is definitely the priority here. Single leg movements like the RDL
and dead bugs are a great way to target imbalances that many athletes have from right to left.
-“BlackJack” is a chipper style workout where you will be doing each movement twice, except the muscle ups/T2B, which will only be performed once. For the power
cleans, choose a weight that you could do 12+ unbroken reps of when fresh. During the workout, you will probably want to break this up into 2-3 sets. For the bar
muscle ups/toes to bar, choose a number of reps that you could do in 2-3 sets when fresh. This will probably be the longest station for most, but still shouldn’t take
more than around 2 minutes to complete. As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than
you started.

————————————————–

BeachFit WOD:

“Burp the Baby 2.0”

Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups 

7 Burpees to 6″ target 

+

Core Wod

Monday 12.4.17 Workout of the Day

By: 0

BeachFit Workout

“Burp the Baby 2.0”

A. Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups

7 Burpees to 6″ target

+

Core Wod

——————————————————————-

CrossFit Workout

Strength/Skill Work:  Every 4 Minutes for 3 Rounds (12 Mins):

10 Barbell SL RDL (Per Leg)

10 KB Weighted Dead Bugs (Per Side)

5 Hips-to-Bar Kip Swings

“BlackJack”

For Time:  (15 Min Cap)

21 DB Power Cleans S(40/25) RX(50/35) RTG(60/40)

21 Burpees to Plate

21 Box Jumps S(20/14) RX/RTG(24/20)

12 Bar Muscle ups S(21 Toes to Bar/Knees to Chest) RTG(21 BMU)

21 Box Jumps

21 Burpees to Plate

21 DB Power Cleans

WOD Tips:

-Today’s strength/skill work should provide a nice warm up and activation for today’s workout.  These movements are newer for most of our athletes, so focus on moving well and doing each movement as perfectly as possible, rather than worrying about the weight.  You will have 4 minutes to complete a set of each movement, and we will be repeating it 3 times.  You can build on the RDLs and Deadbugs if you’d like, but form is definitely the priority here.  Single leg movements like the RDL and dead bugs are a great way to target imbalances that many athletes have from right to left.

-“BlackJack” is a chipper style workout where you will be doing each movement twice, except the muscle ups/T2B, which will only be performed once.  For the power cleans, choose a weight that you could do 12+ unbroken reps of when fresh.  During the workout, you will probably want to break this up into 2-3 sets.  For the bar muscle ups/toes to bar, choose a number of reps that you could do in 2-3 sets when fresh.  This will probably be the longest station for most, but still shouldn’t take more than around 2 minutes to complete.  As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than you started.

BeachFit Week of Workouts 12.4.17

By: 0

Monday 12.4.17

“Burp the Baby 2.0”

A. Every 3:00 for 18:00, complete the following:

250 meter RUN (Sc: 200 meters)

14 Step ups

7 Burpees to 6″ target

+

Core Wod

Tuesday 12.5.17

“Commando”

A. 3 sets of:

AMRAP 7

10 Half Kneeling SA Arnold Press / side

15 Sand bag Glute bridges

30 seconds of Side plank / side

45 seconds of Wall Sit

100 meter Dball Carry

—Rest :45 between sets—

Wednesday 12.6.17

“Sonny and Cher”

A. Partner AMRAP 20 (Team of 2)

40 Box Jumps / Step ups

30 DB Push Press

20 Ring Rows (20X0)

Coach’s Notes: Athletes can partition work in any way. One partner working at a time.

+

Core wod

Thursday 12.7.17

“Blood, Sweat, and Broad jumps”

A. 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

Friday 12.8.17

“Paradise City”

A. 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

Saturday 12.9.17

“Hulk Smash”

A. 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

CrossFit Week of Workouts 12.4.17

By: 0

“As to methods, there may be a million and then some, but principles are few.  The man who grasps principles can successfully select his own methods.  The man who tries methods, ignoring principles, is sure to have trouble.”  -Ralph Waldo Emerson

 

Monday 12.4.17

Strength/Skill Work:  Every 4 Minutes for 3 Rounds (12 Mins):

10 Barbell SL RDL (Per Leg)

10 KB Weighted Dead Bugs (Per Side)

5 Hips-to-Bar Kip Swings

“BlackJack”

For Time:  (15 Min Cap)

21 DB Power Cleans S(40/25) RX(50/35) RTG(60/40)

21 Burpees to Plate

21 Box Jumps S(20/14) RX/RTG(24/20)

12 Bar Muscle ups S(21 Toes to Bar/Knees to Chest) RTG(21 BMU)

21 Box Jumps

21 Burpees to Plate

21 DB Power Cleans

WOD Tips:

-Today’s strength/skill work should provide a nice warm up and activation for today’s workout.  These movements are newer for most of our athletes, so focus on moving well and doing each movement as perfectly as possible, rather than worrying about the weight.  You will have 4 minutes to complete a set of each movement, and we will be repeating it 3 times.  You can build on the RDLs and Deadbugs if you’d like, but form is definitely the priority here.  Single leg movements like the RDL and dead bugs are a great way to target imbalances that many athletes have from right to left.

-“BlackJack” is a chipper style workout where you will be doing each movement twice, except the muscle ups/T2B, which will only be performed once.  For the power cleans, choose a weight that you could do 12+ unbroken reps of when fresh.  During the workout, you will probably want to break this up into 2-3 sets.  For the bar muscle ups/toes to bar, choose a number of reps that you could do in 2-3 sets when fresh.  This will probably be the longest station for most, but still shouldn’t take more than around 2 minutes to complete.  As you get through the muscle ups and into the back end of this workout, see if you can speed up and finish faster than you started.

 

Tuesday 12.5.17

“Johnny Bravo”

In 2 Minutes, Complete:

15/12 Cal Bike S(12/9 Cals)

AMRAP Overhead Squats in remaining time S(75/55) RX(95/65) RTG(115/75)

*Rest 2 minutes and repeat until you hit 75 total overhead squats.  24 Min Cap (6 Rounds)

WOD Tips:

“Johnny Bravo” is an interval style workout, where you will have a bike “buy in” at the start of every round.  Once you complete the bike, you will be doing as many overhead squats as you can do in the remaining time of the 2 minute interval.  The workout will consist of 6 working rounds, but once you hit 75 total overhead squats, you are done.  At the minimum, you will need to average 13 overhead squats in every round in order to get this done in under the cap.

-For the overhead squats, choose a weight that you can do 20+ unbroken reps of when fresh.

-Athletes will need to be really smart about how they approach this workout.  If you go out too hard the first couple rounds on the bike, you can hit a wall, that can be difficult to recover from.   Aim to do each round on the bike in about a minute, so you have about a minute to work on the overhead squats.  This should allow you to get 2 moderate sized sets on the overhead squats each round.  Once you get close to the 75 OHS, push the bike a little harder and try to hang on to the bar until the finish.

Wednesday 12.6.17

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.

Thursday 12.7.17

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.

Friday 12.8.17

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 2nd or 3rd set of the strength piece.

Saturday 12.9.17

“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.

Saturday 12.2.17 Workout of the Day

By: 0

Bring-A- Friend Day. 1st Saturday of the Month. Bring your friends to come try a CrossFit (or BeachFit) class for free.

CrossFit WOD:

“Renegade Runner”
16 Min AMRAP: (In teams of 2)
200 M Run
8 DB Renegade Rows S(30/20) RX(40/25) RTG(50/35) (Push Up + Row = 1)
8 DB Front Squats
*1 partner runs, while the other partner works on the DB movements. Rotate every time the partner returns from the run.


Core WOD


WOD Tips:
-Today is our Bring-A- Friend day, which happens the first Saturday of every month. This means you can bring your friends with you to any of our 7, 8, or 10 AM
CrossFit classes. You can always bring a friend with you to BeachFit, regardless of the day. If you have any friends that want to try a class, have them call us at 561-
676-3710 or email us at info@crossfitpalmbeach.com at least 24 hours in advance, so we can account for them in class.
“Renegade Runner” is a partner workout, where one person will be running, while the other partner is working with the dumbbells. The person running will complete
a 200 M Run, while the other partner completes 1 round of the renegade rows and front squats. Once the person working on the dumbbells is done, they will wait
for their partner to finish their run before switching. For the renegade rows, a push up and a row on one arm will count as a rep. You should be able to do these and
the front squats unbroken for most of this workout. If needed, use a band for the push up part of the renegade row.

———-———-———-———-———-

BeachFit WOD:

“Pick Your Poison”
For Time – Teams of 2 
95 Sit ups 
75 hurdle hops 
50 Burpees to target 
35 cal Bike 
15 Rope lowers (3 Aussie RR = 1 Rope lowers)
400 meter SB run 
This workout can be done in any order, but once you start a movement you must finish it. One partner working at a time, partition reps as needed.

Friday 12.1.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

1 Power Snatch Every 30 Seconds for 10 Minutes (20 Reps) @ 65-75% of 1 Rep Max


“Face the Truth”
10 Min AMRAP: (In teams of 2 – alternating full rounds)
10 Power Snatches S(45/35) RX(75/55)
10 Bar Facing Burpees S(7 Burpees)
*Increase Weight After Every Round (+10/+5)


WOD Tips:
-Today’s strength work is a different format where we will be working more on technique and volume, then on pure weight. This is considered battery work, which is
our ability to repeat moderately heavy weights over and over again. As we get closer to the Open, this ability becomes much more important than our ability to move
a heavy weight once, like we would traditionally do in a 1 rep max. You can build throughout the 10 minutes, but stay within 65-75% of your 1 rep max today. This
shouldn’t be super heavy, so there should be no failed reps today.
-“Face the Truth” is a fun partner workout to wrap up the week. You will be performing a full round before alternating with your partner. The snatch will start very
light and slowly increase throughout the workout. The goal is to start at around 1 minute per round and to stay around 90 seconds (or less) per round as the weights
get heavier.
-After every successful round, teams of Men will be adding 10 lbs (total) to the bar and teams of Women will be adding 5 lbs (total) to the bar. You should account for
about 3-5 increases per team, so base your starting weight on how well you can move those heavier weights. Even the heaviest weight of today’s workout should still
be a weight that you could do for 10 unbroken snatches when fresh. If burpees are not a strong suit for you, cut the burpees down to 7 per round, so you can keep
the rounds short and intense, and maximize the transitions between teammates.

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BeachFit WOD: 

“Yin Yang”
5 rounds
1:00 on / :20 off
1. 250/200 meter RUN
2. Contralateral carry (Switch after 60′)
3. Plank (odd) / “12 volts” (even)
4. Alt. MB side tosses

Thursday 11.30.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

10 Minutes to Practice – Tripod/Headstand Progression, Headstand Hold, Freestanding HS/HSPU

“Midline Cruise”
4 Rounds for Reps Per Couplet: (30 Secs On – 15 Secs Rest/Transition Time)
GHD Sit Ups to Parallel
GHD Hip Extensions
-rest 1 minute-
Row for Calories
L-Sit Hold S(Tuck Hold)
-rest 1 minute-
Ski for Calories
KB Sumo Deadlift S(53/44) RX(70/53) RTG(88+/70+)


WOD Tips:
-Today will be a different kind of Thursday workout, where we will be mixing in some skill work to start the day off. Headstands are a great way to build body
awareness and coordination, which translates well to many different gymnastics movements in CrossFit. Be ready to try something new today and have some fun.
-“Midline cruise” is an interval format where you will be working in short intervals of 30 seconds and resting for 15 seconds between movement. During each rest,
you will be switching back and forth between movements. Today is very core-focused, so focus on keeping the spine in a strong position, even as you become
fatigued. The toughest movement today for most athletes will be the L-Sit, so have a plan for scaling this movement if necessary. If you can do a good L-sit, but can’t
maintain for the entire 30 seconds, than just work for as much as the 30 seconds as you can, and rest a little longer before returning back to the row. For the sumo
deadlift, athletes can go heavy here today. Even a 88 or 70 lb KB isn’t a ton of weight for this movement, so be ready to challenge yourself here. With that said,
quality is the name of the game with these.

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BeachFit WOD:

“Cell block Z”
4 sets of:
AMRAP 6
10 Alt. KB Z press 
10 Side Plank Transverse rotations / side 
10 meter Backwards sled pull 
10 seconds of SA Ring row hold (adv: Lift leg on same side as the hold)
30 Weighted Hollow Flutter kicks (Sc: Hollow hold)
–Rest :30 between sets–