Thursday, October 30, 2014

10.30.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 
*Coach Christian will not be attending this class, use caution while in the water, watch out for each other....Don't go easy because I am not there. 

W/U
10 Sun Salutations start slowly and pick up the pace 
Water Submersion
Complete 3 rounds of:
5 Burpees
10 Push-ups
20 Sit-ups
Water Submersion

Buy-in
100 Sandbag step-ups 
100 Flutter kicks

WOD
Complete the following with a partner:
50M Partner carry
50 Push-ups
50M Wheelbarrow 
50 Burpees
200M Swim
200 Sit-ups
200M Swim
200 Air Squats

Cool down
10Min. Treading water
400M Water resistance walk 
Focus on breathing!

Tuesday, October 28, 2014

10.28.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! IT'S ALMOST THAT TIME!!!!

Join us for #ToughMudder November 8th. team  #mudderfocus. 



W/P
2 Rounds of Cindy
2 Rounds of Chopper

Buy-in
10 Min. Water Treading

WOD
5 Rounds of:
10 Single arm KB swings M/35(RX53)F/26(RX35)
Log-roll to waters edge
10 Sandbag get-ups
25M Sandbag carry in chest deep water
25M Sandbag run
40 Flutter kicks
Sprint to top of beach

AROO!!!

Thursday, October 23, 2014

10.23.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 


W/U 
Fill Sandbag to top
Dunk it in ocean and get it nice and heavy
5 Burpees

WOD
5000M Run with sandbag chest deep in water
every 1500M complete 30 Burpees

Pretty simple.

Ocean is rough today,  don't die.

Tuesday, October 21, 2014

10.21.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 

Join us for #ToughMudder November 8th. team  #mudderfocus. 


It's a lovely day to play in the rain! Relax bro, you get wet at BeachWOD anyways.



W/U

In the box
2 Rounds of:
The Chopper
2 Rounds of:
Cindy

Biggie buy in:

40 sandbag get ups by water
Throw sandbag in bucket 
400M run 5 Air squats every 25M with bucket (10 Squats RX)

WOD

5 rounds for time
Broad jump to water
Burpee at waters edge(#of broad jumps)
Shallow run 25 meters & back (Swim RX)
Bear crawl uphill (Low crawl RX)


Supplemental grip work
5 x max rope hang on 2 ropes (Shuffle up rope RX)
4x max plate hold
3x max bar hang
3x max bar hang

Let's get fucking vice grips!
Hand crushing vice grips!


Saturday, October 18, 2014

10.18.2014

Monthly 5K #AirRaid


#BeachWOD starts promptly at 9:00AM

Once a month we run a group 5k on the beach. If you missed it you are missing out on a lot of fun as well as some great preparation for your next or possibly first #OCR. 
Come out, let the legs do their thing, add a bunch of #burpees, throw in a #sandbag and it is #GAMETIME!



This is a no man left behind run, we are not running for speed or time, we are running as a group!

Wednesday, October 15, 2014

10.16.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 


W/U
10 Burpees
Water Submersion
10 Chain sit-ups
200M Run
200M Water resistance run

Buy-in
10 Rounds of:
5 KB swings
1 KB throw

WOD
Push-up/KB Swing Ladder followed by 1 Water Submersion 

M/53(RX70)F/35(RX53)
30min. Cap

1 Push-up
1 KB swing
1 Water submersion

2 Push-ups
2 KB swings
1 Water submersion

3 Push-ups
3 KB swings
1 Water submersion…
and repeat

Scored by total number of Water Submersions.

Yoga cool down
Water submersion
50M Water resistance walk, SLOW! 
Take this time to enjoy your surroundings and focus on your breathing.

Tuesday, October 14, 2014

10.14.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 

Join us for #ToughMudder November 8th. team  #mudderfocus. 



Look outside people. It is a glorious day to come train with Coach Jeff and Christian today!


W/U
@ Gym
20 grip work pull-ups
40 push-ups
80 squats 
(4,8,16 rep rounds )

WOD
Starting at waters edge laying face down uphill:
4 rounds on a 4 minute clock
Run into water; swim 50 meters
10 water plyo jumps
Sprint up & around to start
Tabata water run(waist deep, score by distance)

SUP
Grip work:
5xMax plate holds
4x max bar hangs
3x rope hangs