Tuesday, November 18, 2014

11.18.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A
Come prepare for your next #OCR! 


Death By Suicide!

W/U

4 12 SECOND Push-ups
4 12 SECOND Squats
4 12 SECOND Pull-ups
2 Rounds of "Chopper"

WOD
20Min AMRAP (Rounds)
Starting at the waters edge
Suicides up the beach 
When you reach the top of beach 10 KB Swings
Sprint to Beach
Water Submersion

Each round ends in a water submersion.

You can get strong in the box, but training in the elements makes you TOUGH! 

Thursday, November 13, 2014

11.13.2014

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

#WarriorFocus This is a 90min. class 

Sign-in to WODIFY before heading to the beach!

The sun will be setting as we hit the beach, this workout is mostly done in the dark.
If you are not comfortable with being in cold water at night this is not for you.

W/U 
Fill Sandbag to top
Dunk it in ocean and get it nice and heavy
5 Burpees
WS
5 Sandbag Bear Complex
WS
5 Burpees
WS
5 Sandbag Get-ups

WOD
5 DARK ThouSAND

5000M Run with sandbag chest deep in water
Every 1500M complete 30 Burpees as a group

If you have to put the sandbag down the entire group will have a 10 Burpee penalty.

Monday, November 10, 2014

11.11.2014



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

As you arrive sign-in to WODIFY 

W/U
Dig-A-Hole
Fill Sandbag
1 minute grip strength. deep squat sand grab
1 minute jumps in and out of hole
1 minute bear crawl
1 minute plank to forearm
1 minute victory stretch

Buy-in 
Burpee your buddy for distance 50M

WOD
100M Bear-Crawl
100M Lunges
200M Swim
20 Sandbag Get-ups
30 Burpees
100M Bear-Crawl
100M Lunges
200M Swim
20 Sandbag Get-ups
30 Burpees
100M Bear-Crawl
100M Lunges
200M Swim

Thursday, November 6, 2014

11.6.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 


Draw a line in the sand
Face your fears
Cross the line
Don't look back
AROO!!!

Tuesday, November 4, 2014

11.4.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! 
Join us for #ToughMudder November 8th Team  #mudderfocus. 

W/P
5 Burpees
WS (Water Submersion)
5 Reverse Burpees
WS
5 Push-ups 
WS
5 Sit-ups

WOD
Complete 3 rounds of:
5 Burpees
5 R-Burpess
Log-roll to water (25M)
Hypoxic Swim (As many strokes as possible before coming up)
Water resistance run back
Push-up walk to starting position (25M)


This should be an easy one for all of you regulars, also this WILL BE your last high intensity workout before Tough Mudder on Saturday.
Thursday's #WarriorFocus class will be based on breathing and mental preparation for Saturday. Start adding CLEAN carbs to your diet as we are only a few days away. NOT BREAD, PIZZA, or PASTA...Sweet potato :) Load up on #Greens!!! After the first hour of the event carbs will start to play a HUGE part.

Friday, October 31, 2014

11.1.2014

#BeachWOD starts promptly at 9:00AM

As you arrive sign-in to WODIFY then begin the first half of the W/P 
The second half we will do as a group.

W/U
1.
Inchworm down
Spiderman back
Butt scoots down
Bear-crawl back
2.
10 OHS with PVC
10 Push-ups

WOD
Complete 3 rounds (5 RX) with a partner of:
50M Partner carry
20 Over partner burpees
Wheelbarrow to waters edge
40 Push-ups
50M Water resistance run waist deep (Swim RX)
80 Sit-ups
Lunge to starting position
80 Air Squats 



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!