12.30.2014

NO BEACHWOD ON TUESDAY DEC 30th! 
Do the work at home, 5 x 500m on a 5 minute clock. 
1min Couch Stretch per side
1min Sampson Lunge per leg
9min/mile 5k
Water Resistance Walk 500M Cool Down
  

12.27.2014

#BeachWOD starts promptly at 9:00 AM @CrossFitA1A
What’s on your calendar? #spartanrace, #battlefrog, #savagerace?
We will get you ready for it, no matter what it is.

#BattleFrog Miami is only 2 months away prepare yourself now both mentally and physically.

12.27.2014 WOD is 120Min.

W/U
AMRAP 8Min (This is a warm up, focus on proper form, do PERFECT push-ups, keep moving for 8 Min.)
5 Air Squats
5 Push-ups
5 Sit-ups
WS (Water Submersion)


WOD Part 1
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Top of beach to waters edge) 
50M Bear Crawl
50M Swim
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Waters edge to top of beach) 
50M Sprint
50M Swim
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Top of beach to waters edge)
50M Lunge
50M Swim

WOD Part 2
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.


Now go get some yoga, hydrate, fuel up, rest and recover!

12.23.2014

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

#WarriorFocus 

W/U
10 rounds of:
1 Burpee
2 Push-ups
3 Sit-ups
4 Air-squats

Buy-in
From top of beach run to waters edge 
Hypoxic swim sprint
Swim ends when you come up for air
Recover walk back to top
Repeat

WOD
400M Sprint
10 Bucket Squats
400M Sprint
10 Sandbag get-ups
400M Sprint
10 Burpees
400M Sprint
100 Sit-ups (Not 10 but 100)

12.20.2014

#BeachWOD starts promptly at 9:00 AM @CrossFitA1A
What’s on your calendar? #spartanrace, #battlefrog, #savagerace?
We will get you ready for it, no matter what it is.

10 weeks to #BattleFrog Miami

W/U
In the BOX
Complete 2 Rounds of the following:
1Min High Knees
1Min Butt Kickers
1Min Couch Stretch
1Min Sampson Stretch Right Leg
1Min Sampson Stretch Left Leg
4 12 Second Push-ups
4 12 Second Pull-ups

WOD 
30Min Time Cap. Complete 5 Rounds of:
10 Burpees
50M Lunges (Focus on movement pattern NOT SPEED)
20 Air Squats
50M Broad Jumps (Perform 1 Reverse Burpee for every 3 jumps)
20 Sandbag Get-ups
50M Swim (around Buoy) 
80 Flutter Kicks
50M Push-up Walk


#WarriorFocus #Aroo

12.18.2014

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

#WarriorFocus This is a 90min. class

10 Weeks to #BattleFrog

Test Flight

15k Sand Run

5 Burpees every 500M

AROO!!! AROO!!! AROO!!!

12.16.2014

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

W/U
Wall Walks
5 Up and Over the 7' Pull Up Bar

Skill work:
Pistols
Handstands

Sand Sprints and 4 Corner Progressing Movements

1 Push-up
50M Sprint
1 Jump-Squat
50M Sprint
1 Burpee
50M Sprint
1 Starburst
50M Sprint

Add 1 rep each round

12.13.14

#BeachWOD starts promptly at 9:00 AM @CrossFitA1A
What’s on your calendar? #spartanrace, #battlefrog, #savagerace?
We will get you ready for it, no matter what it is.

W/U
In the box Complete 2 Rounds of:
5 Pull-ups
50’ Lunges
50’ Bear-Crawl
50’ Butt-Scoots
50’ Inch Worm

2 Minute overhead squat hold
Use this time to Box Breathe and visualize the WOD

WOD 20Min AMRAP

10 KB Swings 35M/26F (RX53M/RX35F)
Sprint to waters edge
5 Burpees
50M Swim (Around Buoy)
5 Sandbag GTO (Ground to Overhead)
Sandbag carry to top of beach
10 Sandbag thrusters
Sandbag carry to waters edge
50M Swim back
Bear-Crawl to starting position

12.11.2014

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

#WarriorFocus, get comfortable with being uncomfortable. 
This class is 90Min.

11 Weeks to #BattleFrog Miami

Warm-up 
10 Minutes of Egg Beaters in the water

10k PARTY

Run, Swim, Bear-Crawl, Lunge, Broad-Jump for 10,000M
Every 8 Minutes perform 5 Burpees


It will be dark, and cold!

AROO!!!

12.9.2014

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

#WarriorFocus Build an UNBEATABLE MIND, get comfortable with being uncomfortable. 

11 Weeks to #BattleFrog Miami

We will be working to the lifeguard stand and back (400M)
using cones or garbage cans as markers for 50M distances.

Complete 5 rounds:
5 Sandbag Thrusters followed by a throw for distance from the chest for 25M (Waters edge to top of beach) 
50M Sprint
50M Lunge
50M Sprint
50M Bear-Crawl
200M Swim

50000M Run

That's All Folks!

AROO!!!

12.6.2014

#BeachWOD starts promptly at 9:00 AM @CrossFitA1A
What’s on your calendar? #spartanrace, #battlefrog, #savagerace?
We will get you ready for it, no matter what it is.

Skill Work 15 Minute Open Water Swim Practice

4 Corners
5 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
5 Burpees
Lunge to waters edge
5 Squat Jumps
25M Swim
5 Sit-ups
Bear Crawl to start position
10 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
10 Burpees
Lunge to waters edge
10 Squat Jumps
25M Swim
10 Sit-ups
Bear Crawl to start position
20 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
20 Burpees
Lunge to waters edge
20 Squat Jumps
25M Swim
20 Sit-ups
Bear Crawl to start position
40 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
40 Burpees
Lunge to waters edge
40 Squat Jumps
25M Swim
40 Sit-ups
Bear Crawl to start position

12.4.2014

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

#WarriorFocus This is a 90min. class

12 Weeks to #BattleFrog

W/U
50 Jumping Jacks
WS (Water Submersion)
50 Jumping Jacks
WS


WOD
1 Mile Run
WS
30 Burpees
WS
30 Lunges
1 Mile Run
WS
30 Burpees
WS
30 Air Squats
1 Mile Run
WS
30 Burpees
WS
30 Push-ups
1 Mile Run
WS
30 Burpees
WS
30 Sit-ups
1 Mile Run
WS
30 Burpees
WS
30 Jumping Jacks
1 Mile Run
WS
30 Burpees
WS
100 Flutter Kicks


AROO!!!

12.2.2014

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

12 Weeks to #BattleFrog

Run 2 miles prior to #BeachWOD if possible. If not you can run 3 miles after, one way or the other you will run 2 miles today (Christian logic)

W/U
Push-up walk to waters edge
Low-crawl to top of beach
Broad-jump to waters edge (3 Burpees for every 3 jumps)
Bear-crawl to top of beach 

Buy-in
3 Attempts WS (Water Submersion) after each attempt
300-Meter Shuttle Runs for time

3 Attempts WS after each attempt
T-Test for time


WOD
50 Sandbag Step-ups
WS 
50 Sandbag Get-ups
WS
200M Run
200M Swim
50 Sandbag Lunges
WS
50 Sandbag Squats
WS
200M Run
200M Swim

Supplement 
50 Sit-ups
WS
100 Flutter Kicks
WS
50 Sit-ups
WS
100 Flutter Kicks

AROO!!!