6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Fran’s Friend’s Ladder

3 Thrusters (50 / 30 kg)
3 Pullups

6 Thrusters
6 Pullups

9 Thrusters
9 Pullups

12 Thrusters
12 Pullups

15 Thrusters
15 Pullups

18 Thrusters
18 Pullups

21 Thrusters
21 Pullups

REST DAY

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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

20 Minute Partner AMRAP

Partner 1:
8 Hang Power Cleans (70/50kg)
Max rep Burpees remainder of minute

Partner 2:
Rest

Swop

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
50-40-30
Assault bike (calories)
Ski erg (calories)
Row (calories)

– Goal is to finish in under 25 minutes. If you do not have access to a ski erg substitute in 200-150-100 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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

5 Rounds

1min Max rep dips, (rings or Box,)
Rest 30sec
1min Max rep push-ups
30 sec rest
1min max rep heel taps
30sec rest
1min Max rep box jumps
Rest 30 sec

To be done 30 minutes before class

Bench Press
10-8-6-4-2
– Build up in weight each set. Get as close as you can on that last double to the 1RM you set on 12/13.

Ring row
5 x 15 reps
– Elevate the feet so they are even with the rings at the bottom of the rep. Be sure to touch your chest to your hand at the top of the rep.

Do Beyond Rx’d programming for the day.

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.

Please note: No Beach WODs today!

Max rep Back Squat
10 Tall Box Jumps
20 Kettlebell Swings
30 Wall Balls
40 Double Unders

PART 1:
To be done 30 minutes before class

Every minute for 10 minutes:
1 Power snatch
1 Hang squat snatch
1 Squat snatch
– Complete all 3 lifts each minute. Start at (155/105) and add 10 or 5lbs every minute if it is a successful lift. Miss a lift and decrease 10 or 5lbs. Catching the power snatch below parallel is a miss. Compare to 7/9.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 7 minutes:
10 Sumo deadlift high pull (135/95)
10 Push press (135/95)

– Goal is to try and get 7 rounds. Don’t get lazy on those high pulls, and keep your legs as the primary driver on those reps! This will be harder than you think…..

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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

AMRAP in 1 minute per station for 6 rounds:
Ring Rows
Kettlebell Swings
Box Jumps
Push Press
Wall Ball

Do Beyond Rx’d programming for the day.

Rest 20 minutes

Every 2 minutes x 4 rounds
– 15 calories Assault bike

Every 4 minutes x 3 rounds
– 30 calories Assault bike

Every 6 minutes x 2 rounds
– 60 calorie Assault bike

– Keep the clock running from the start. The faster you finish the more rest you will get. Each effort is meant to be done at a sprint; sandbagging through this will just waste your time! Compare to 11/28, especially with the additional intervals this time.

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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

EMOM every 8 minutes for 32 minutes
800m Run
40 Situps
40 Back Extensions

REST DAY

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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

Part 1

Work Up to a Heavy 1RM Weighted Pullup

Part 2

6 Rounds
400m run
Max reps pullups

Do Beyond Rx’d programming for the day.

Rest 10 minutes

10 rounds for reps:
30s max Burpees
30s rest
30s max DB Thruster (45/30)
30s rest

– Goal is to get at least 10 reps on each interval. This is scored by lowest round for each movement, so consistency is key!

For quality:
50 hip extensions (35#/25#)
– complete in as few sets as possible

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.

6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

8 Rounds
100m Plate Carry
8 Burpees
16 Ground to Overhead

10 Rounds
100m Plate Carry
8 Burpees
16 Ground to Overhead

10 Rounds
100m Plate Carry (25/20 kg)
8 Burpees
16 Ground to Overhead

To be done 45 minutes before class

Hang Power clean
3 x max reps (225/155)

Hang Power Snatch
3 x max reps (185/125)

Muscle ups
3 x max reps

– Try to get at least 10 reps each time. Rest as needed between efforts. Lower the weight if needed so that you can accomplish at least one set of 10.

Do Beyond Rx’d programming for the day.

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.

10 Burpee
20 Deadlifts
30 Fast Feet
AMRAP KB Swing for remaining 4min

10 Deadlift
20 KB Swings
30 Fast Feet
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Fast Feet
AMRAP Deadlifts for remaining 4min

10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min

10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min

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.

CROSSFIT TOTAL
1RM Back Squat
1RM Deadlift
1RM Press

CROSSFIT TOTAL
1RM Back Squat
1RM Deadlift
1RM Press

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.