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!!!