Saturday, October 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


#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 

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

10 Rounds of:
5 KB swings
1 KB throw

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

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


#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!

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

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)

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

Friday, October 10, 2014


#BeachWOD starts promptly at 9:00AM

1 Round 
The Chopper

2 Rounds
1 Minute grip strength deep squat sand grab
1 Minute sand hops
1 Minute bear crawl
1 Minute victory stretch
1 Minute plank to forearm

UP 10.

30:00m AMRAP
Every round distance increases by 50M and repetitions increase by 10

Log roll to water 
50M Water resistance run (RX Swim)
Bear crawl up
10 Squats
Run back 
10 Burpees

Count every rep

Wednesday, October 8, 2014


#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 

Fill sandbag 1/4 
3 rounds:
The Chopper with a sandbag
200M Interval run
Fill sandbag to working weight

5 Minute max burpees
Burpees must be counted out loud!

Throw it, don’t drop it.

Complete 5 rounds of:
5 Sandbag bear complex
200M Sandbag run
Sandbag throw to waters edge
5 Sandbag get-ups
200M water resistance sandbag carry
Sandbag lunge back to starting position

The only time you are not holding the sandbag is when you are throwing it. 
If you drop it or have to put it down 5 burpee penalty. 
If you do a reverse Get-up and rest the bag on your chest you WILL NOT get a burpee penalty as long as the bag never touches the ground.

The Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
(Sandbag can not be dropped, its touch and go)


Tuesday, October 7, 2014


#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 

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

Fill sandbag 1/4 
3 rounds:
The Chopper with a sandbag 

With a partner complete 3 (5RX) rounds of:
10 Sandbag burpees
50M Wheelbarrow (handstand walk RX)
20 Pushups
Crab walk to water
40 Air squats
50M Water resistance run (swim RX)
80 Flutter kicks (160 RX)
Bear crawl to starting position 

Friday, October 3, 2014


#BeachWOD starts promptly at 9:00AM

2 rounds
1 minute grip strength. deep squat sand grab
1 minute sand hops
1 minute bear crawl
1 minute victory stretch
1 minute plank to forearm

20 minute AMRAP

5 burpees
Sprint to water
water submersion
5 water plyo jumps
low crawl to top of beach