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 

Friday, October 10, 2014

10.11.2014

#BeachWOD starts promptly at 9:00AM


W/U
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


WOD
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

10.9.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This is a 90min. class 

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

Buy-in
5 Minute max burpees
Burpees must be counted out loud!

WOD
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)

AROO!