Thursday, September 18, 2014


#BeachWOD starts promptly at 9:00AM

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.

Thursday, October 6, 2011


We're back at it and have been for the past few months!


Every Saturday at 9am

Meet at:
CrossFit A1A
230 71st Street
Miami Beach

Saturday, July 9, 2011

Saturday the 9th of July, 2011

5 rounds
Lunge 20 meters
Sprint 30 meters into water to sandbar
10 sandbar burpees
Sprint to waters edge
10 uphill sit ups
Sprint to start

Thursday, February 10, 2011

Friday the 11th of February, 2011

"Circle of Life"

6 rounds for time:
10 squat jumps, feet must leave ground
Sprint to lifeguard station
10 pull ups on lifeguard station
Sprint to waters edge
10 push ups, odd rounds face north, even rounds face south
Sprint along water to marker
10 uphill sit ups
Sprint to start

Wednesday, February 9, 2011

Wednesday the 9th of February, 2011

"Sandy Brenton"
3 rounds for time:
100 foot bear crawl
100 foot crab walk
100 foot long jump
Every 5th long jump, 3 burpees

3 sets of 5, finger ledge pull ups on lifeguard station

Monday, February 7, 2011

Monday the 7th of February, 2011

"Down & Up"
10 rounds for time:
Sprint downhill, touch water
Sprint up hill back to marker
10 push ups
10 squats

10 rounds
50 yard sprints, walking rest

Friday, February 4, 2011

Friday the 4th of February, 2011

"Old School"
5 rounds for time of:
Lunge 50 yards (trashcan markers)
Sprint to lifeguard station, then down to waters edge
20 push ups, facing the water
Sprint back to start

20 straight arm twists
10 leg raises
3 rounds, NFT