Friday, December 19, 2014

12.20.2014


#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.

10 weeks to #BattleFrog Miami

W/U
In the BOX
Complete 2 Rounds of the following:
1Min High Knees
1Min Butt Kickers
1Min Couch Stretch
1Min Sampson Stretch Right Leg
1Min Sampson Stretch Left Leg
4 12 Second Push-ups
4 12 Second Pull-ups

WOD 
30Min Time Cap. Complete 5 Rounds of:
10 Burpees
50M Lunges (Focus on movement pattern NOT SPEED)
20 Air Squats
50M Broad Jumps (Perform 1 Reverse Burpee for every 3 jumps)
20 Sandbag Get-ups
50M Swim (around Buoy) 
80 Flutter Kicks
50M Push-up Walk


#WarriorFocus #Aroo

Thursday, December 18, 2014

12.18.2014

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

#WarriorFocus This is a 90min. class

10 Weeks to #BattleFrog

Test Flight

15k Sand Run

5 Burpees every 500M

AROO!!! AROO!!! AROO!!!

12.16.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR
#WarriorFocus

W/U
Wall Walks
5 Up and Over the 7' Pull Up Bar

Skill work:
Pistols
Handstands

Sand Sprints and 4 Corner Progressing Movements

1 Push-up
50M Sprint
1 Jump-Squat
50M Sprint
1 Burpee
50M Sprint
1 Starburst
50M Sprint

Add 1 rep each round

Friday, December 12, 2014

12.13.14


#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.

W/U
In the box Complete 2 Rounds of:
5 Pull-ups
50’ Lunges
50’ Bear-Crawl
50’ Butt-Scoots
50’ Inch Worm

2 Minute overhead squat hold
Use this time to Box Breathe and visualize the WOD

WOD 20Min AMRAP

10 KB Swings 35M/26F (RX53M/RX35F)
Sprint to waters edge
5 Burpees
50M Swim (Around Buoy)
5 Sandbag GTO (Ground to Overhead)
Sandbag carry to top of beach
10 Sandbag thrusters
Sandbag carry to waters edge
50M Swim back
Bear-Crawl to starting position

Thursday, December 11, 2014

12.11.2014

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

#WarriorFocus, get comfortable with being uncomfortable. 
This class is 90Min.

11 Weeks to #BattleFrog Miami

Warm-up 
10 Minutes of Egg Beaters in the water

10k PARTY

Run, Swim, Bear-Crawl, Lunge, Broad-Jump for 10,000M
Every 8 Minutes perform 5 Burpees


It will be dark, and cold!

AROO!!!

Tuesday, December 9, 2014

12.9.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR

#WarriorFocus Build an UNBEATABLE MIND, get comfortable with being uncomfortable. 

11 Weeks to #BattleFrog Miami

We will be working to the lifeguard stand and back (400M)
using cones or garbage cans as markers for 50M distances.

Complete 5 rounds:
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Waters edge to top of beach) 
50M Sprint
50M Lunge
50M Sprint
50M Bear-Crawl
200M Swim

50000M Run

That's All Folks!

AROO!!!

Friday, December 5, 2014

12.6.2014


#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.

Skill Work 15 Minute Open Water Swim Practice

4 Corners
5 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
5 Burpees
Lunge to waters edge
5 Squat Jumps
25M Swim
5 Sit-ups
Bear Crawl to start position
10 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
10 Burpees
Lunge to waters edge
10 Squat Jumps
25M Swim
10 Sit-ups
Bear Crawl to start position
20 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
20 Burpees
Lunge to waters edge
20 Squat Jumps
25M Swim
20 Sit-ups
Bear Crawl to start position
40 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
40 Burpees
Lunge to waters edge
40 Squat Jumps
25M Swim
40 Sit-ups
Bear Crawl to start position