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!!!

11.29.2014

#BeachWOD starts promptly at 9AM @CrossFitA1A
Get ready for your next #OCR


W/P
1 Min High Knees
1 Min Plank to Forearm
1 Min Air Squats
1 Min V-ups
1 Min Burpees


Buy-in
Run to lifeguard stand
Water resistance run back (Swim RX)

WOD
20Min AMRAP (Rounds)
Starting at the waters edge
Suicides up the beach 
When you reach the top of beach 10 KB Swings M/53(RX70)F/35(RX53)
Sprint to Beach
Water Submersion

Each round ends in a water submersion.

AROO!!!

EGO RUCK 11.22.2014

If anyone is interested in joining Athlete Ego CrossFit for their second annual EGO RUCK we will meet at CrossFitA1A at 7:30AM sharp. We can lock all valuables in the box and head to the beach to meet with everyone. 
This is for a great cause. Help a Veteran, if you know of anyone struggling with #PTSD have them look into Dr. Mark Gordon at http://www.tbimedlegal.com/ 


https://www.facebook.com/pages/EGO-RUCK/1533751876864944

You still have time to join Athlete Ego CrossFit annual fundraiser
:::: EGORUCK::::: 
Support our veterans and their families battle #PTSD 
This saturday 8-12pm, Collins & 72 st

#miamiveteransassociation #fundraiser
#shittonofbricks #veterans #ptsd #redwhiteblue #areyougame #athleteego

http://www.lef.org/magazine/2012/1/Using-Hormones-Heal-Traumatic-Brain-Injuries/Page-01

11.22.2014

#BeachWOD starts promptly at 9AM @CrossFitA1A
Get ready for your next #OCR

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

Skill Work

15min Open Water Swim

WOD

100 Sandbag GTO (Ground To Overhead)

Every 2min WS (Water Submersion)

11.20.2014

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

#WarriorFocus This is a 90min. class 

W/P
2 Rounds of Cindy
2 Rounds of Chopper

Buy-in
10 Min. Treading Water 
(while treading water take this time to set an intention as to why you are here, in the dark, in the ocean, in the cold, dig deep, know your purpose)

WOD
Complete the following with a smile:
100 Burpees
WS (Water Submersion)
75 Air Squats
WS
50 Sit-ups
WS
25 Push-ups
WS
50 Squat Jumps
WS
75 Lunges
WS
100 Flutter Kicks
5000M Beach Run

AROO!!!

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! 

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.

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

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!!!

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.

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