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 

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!

10.28.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! IT'S ALMOST THAT TIME!!!!
Join us for #ToughMudder November 8th. team  #mudderfocus. 


W/P
2 Rounds of Cindy
2 Rounds of Chopper

Buy-in
10 Min. Water Treading

WOD
5 Rounds of:
10 Single arm KB swings M/35(RX53)F/26(RX35)
Log-roll to waters edge
10 Sandbag get-ups
25M Sandbag carry in chest deep water
25M Sandbag run
40 Flutter kicks
Sprint to top of beach

AROO!!!

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.

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!

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!

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.

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 

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

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!

10.7.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

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

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

WOD
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 

10.4.2014

#BeachWOD starts promptly at 9:00AM


W/U
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
20 minute AMRAP

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

10.2.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A

#WarriorFocus This class has a 90min. time cap.

Swimming is NOT optional on Thursdays. 
If the water makes you uncomfortable please communicate your concerns with the coach so he can find you an alternative.

W/U
10 Sun Salutations. Starting very slow to get the fluids moving.
10 Body Builders on an 8 count
10 Chain Sit-ups
Water Submersion
5 Group Count Push-ups
5 Chain Sit-ups
Water Submersion
Sandbag Fill

BUY-IN
100 Weighted Step-ups Per Leg With Sandbag

WOD
Complete 5 rounds of:
Swim 200m
10 Burpees
Run 200m
10 Sandbag GTO