Saturday, January 24, 2015

10 total rounds, alternating with a partner

10 squats, sprint to trash can
10 burpees, sprint to waters edge
10 downhill push ups, spring to marker
10 up hill sit ups, sprint to finish & tag partner

Saturday, January 17, 2015


5 Rounds for time:
10 Sandbag GTO10 Over the bag burpees
10 Sandbag Thrusters
4 Trash Can Shuttle

Headstand Hold for time

Saturday, January 10, 2015


1 Mile loose pack time trial

Rest as needed

5 rounds for time or 15 minute AMRAP:

100 foot bear crawl
100 foot long jump
Every 5th long jump, 3 burpees

Saturday, January 3, 2015


15 Minute open water swim practice, conditions permitting. 

Rest as needed

10 Rounds or 20 minute AMRAP
10 Burpees
10 Kettlebell Swings 70/53
Run to Water, 
submersion, Run back 

4 x 50 yard sprint, prone start w/ walk back rest

Monday, December 29, 2014


Do the work at home, 5 x 500m on a 5 minute clock. 
1min Couch Stretch per side
1min Sampson Lunge per leg
9min/mile 5k
Water Resistance Walk 500M Cool Down

Friday, December 26, 2014


#BeachWOD starts promptly at 9:00 AM @CrossFitA1A
What’s on your calendar? #spartanrace, #battlefrog, #savagerace?
We will get you ready for it, no matter what it is.

#BattleFrog Miami is only 2 months away prepare yourself now both mentally and physically.

12.27.2014 WOD is 120Min.

AMRAP 8Min (This is a warm up, focus on proper form, do PERFECT push-ups, keep moving for 8 Min.)
5 Air Squats
5 Push-ups
5 Sit-ups
WS (Water Submersion)

WOD Part 1
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Top of beach to waters edge) 
50M Bear Crawl
50M Swim
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Waters edge to top of beach) 
50M Sprint
50M Swim
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Top of beach to waters edge)
50M Lunge
50M Swim

WOD Part 2
5k Air Raid
We will be running a 5K on the beach as a group.
Come prepared.
It will be hot, it might be sunny you might need sunblock. If it rains, we still run.
If you think you will need water during the run bring it.
Come prepared to be submersed in water.
Shoes are optional.

This is a group run, speed is not the reason for this run.

At the whistle we will sprint to the water do a complete submersion followed by 30 burpees.

Burpee standard is chest to the deck on the way down, both feet leave the floor, body upright, chest up, hands clap over head on the way up.

Burpees are counted out loud, if they are not counted out loud they do not exist.

Now go get some yoga, hydrate, fuel up, rest and recover!

Tuesday, December 23, 2014


#BeachWOD starts promptly at 5:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR


10 rounds of:
1 Burpee
2 Push-ups
3 Sit-ups
4 Air-squats

From top of beach run to waters edge 
Hypoxic swim sprint
Swim ends when you come up for air
Recover walk back to top

400M Sprint
10 Bucket Squats
400M Sprint
10 Sandbag get-ups
400M Sprint
10 Burpees
400M Sprint
100 Sit-ups (Not 10 but 100)