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31 Dec WOD – Thursday 31 December 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Four sets of:
    Back Squat x 6-8 reps @ 30X1
    (challenge yourself, if you achieve 8 reps, you must increase the weight)
    Rest 90 seconds
    Box Jumps x 10 reps
    Rest 90 seconds
  • WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    10 Burpees
    20 Alternating Reverse Lunges with KBs or front racked reverse lunges/ or holding plate
    30 Double-Unders

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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30 Dec WOD – Wednesday 30 December 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every 3 minutes, for 18 minutes (6 sets):
    Push Press
    *Set 1: 5 reps
    *Set 2: 3 reps
    *Sets 3-6: 1 rep
    The goal is to build to today’s 1-RM Push Press.
  • WOD:
    Three rounds for time of:
    10 Strict Handstand Push-Ups
    20 Pull-Ups
    Run 400 Meters

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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29 Dec WOD – Tuesday 29 December 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength::
    Every 3 minutes, for 18 minutes (6 sets):
    Clean x 1.1.1.1
    (rest 10 seconds between each single)
  • WOD:
    Three Rounds for time
    400m Run/ 250 Meter Row
    20 Wall Ball Shots (10/5kg)
    20 Kettlebell Swings (32/24 kg)
    Rest 1 minute between rounds

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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28 Dec WOD – Monday 28 December 2015

CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    In teams of four, complete six sets for max reps of:

    200m Run

    60 seconds of Ring Rows

    60 seconds of Barbell Thrusters (40/25kgs)

    Rest 60 seconds

 

  • Handstand practice:
    Set up with partners if need be and do max holds.
  • 50m dashes:
    At 60% of max. complete 1x 50m dash.
    Walk back to the beginning,
    Complete again at 60%
    Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %.
  • From start line:
    Every 1min for 10min+ perform max effort standing broad jump.

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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26 Dec WOD – Saturday 26 December 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    For Four Rounds (40min)
    In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: (10min for 1 round)
    60 seconds of Kettlebell Swings
    60 seconds of Rest
    60 seconds of Push-Ups
    60 seconds of Rest
    60 seconds of Box Jump Overs
    60 seconds of Rest
    60 seconds of Burpees
    60 seconds of Rest
    60 seconds of Anchored Sit-Ups
    60 seconds of Rest
    One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station four times.

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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24 Dec WOD – Thursday 24 December 2015

CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    4-5 sets of:
    Bench Press x 6-8 reps
    Strict Pull-Ups x Max Reps
  • WOD:
    For time:
    50/30 Push-Ups
    400 Meter Run
    30 Heavy Kettlebell Swings
    400 Meter Run
    50/30 Push-Ups
    400 Meter Run
    30 Heavy Kettlebell Swings
    400 Meter Run

 

  • Handstand practice:
    By self and in pairs with assisted holds.
  • WOD:
    6 rounds for time:
    200-300m run around and under white bridge and back
    X 15 squats
    X 15 sit ups
    X 15 pushups

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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23 Dec WOD – Wednesday 23 December 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:

    On a 4 minute running clock, perform:
    400m run
    15 pull-ups
    20 grund to overhead
    Max rep butterfly situps for remainder of 4 minutes

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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22 Dec WOD – Tuesday 22 December 2015

CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Conditioning:
    Every 2 minutes, for 20 minutes (5 sets) of:
    Station 1: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 (find a weight that is challenging)
    Station 2: 60 seconds of Strict Handstand Push-Ups for max reps

SCORE HANDSTAND PUSH-UPS

  • WOD:
    In teams of 1,2, or three (team members may not move onto the next station till each person has completed the required reps at that station)
    Four rounds for time of:
    10 Toes to Bar
    15 Box Jumps
    20 Wall Ball Shots

 

 

  • Animal walks:
    Bear
    Crocodile
    Dragon
    Sumo squats
  • WOD:
    Beach Bums:
    -Burpee broad jumps across 100m
    -20xsitups
    -20xairsquats
    -Sprint back To the beginning

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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21 Dec WOD – Monday 21 December 2015

CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every 3 minutes, for 18 minutes (6 sets) of:
    5 Deadlifts @ 75-80%
    10 Tall Box Jumps
    (jump up, step down with support)
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    10 Power Cleans (70/45kg)
    10 Burpees Over the Barbell
    10 Chest to Bar Pull-Ups

 

  • 4 rounds:
    Pushup x 15
    Sand Sit ups x 20
    Air Squats x 25
  • 10 rounds for time:
    10 reverse lunges
    1x shuttle run
    5 burpees
    1x Shuttle run

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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19 Dec WOD – Saturday 19 December 2015

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    12 Days of Christmas
    Work from 1-12 and then from 12-1 again!
    1 Snatch 70/40kg
    2 Muscle Ups
    3 Box Jumps @ 30″
    4 Deadlift @ 70/40kg
    5 Burpees
    6 Clean & Jerk @ 70/40kg
    7 Hand Release Pushups
    8 Toes 2 Bar
    9 Wall Ball Shots 20/10kg
    10 Chest 2 Bar pullups
    11 Push Press @ 70/40kg
    12 Front Squats @ 70/40kg

 

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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