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 

Monthly 5K #AirRaid

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!

9.30.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

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

There is a possibility of Jelly Fish today. Swimming is optional.

We will warm up @ the box

W/U 
2 rounds
1 minute grip work farmers carry
1 minute alternating floor taps
1 minute animal flow bear crawl
1 minute alternating arm hang
1 minute victory stretch 

WOD
5 rounds
Run to LifeGuard stand and back
5 water submersions

rest to top of 5 minutes

9.27.2014

#BeachWOD starts promptly at 9:00AM

A modified version of This Ain't LA Fitness.

There is a possibility of Jelly Fish today. Swimming is optional.


20 Min AMRAP
#thisaintlafitness

5 reverse burpees or 10 burpees, Burpees must be counted out loud!
Lunge to garbage can,
10 push-ups, 
Broad jump to waters edge, every third jump complete 1 burpee,
20 air squats, 
Swim back (If you are uncomfortable swimming you can run waist deep in water. Water resistance training does a body good, unlike milk.) If you chose not to get in the water a good alternative is the inch worm,
40 sit-ups,
Bear crawl to the top of the beach.

9.20.2014

#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.

10.11

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

beachWOD


Every Saturday at 9am


Meet at:
CrossFit A1A
230 71st Street
Miami Beach
33141

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