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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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18 Dec WOD – Friday 18 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!

  • 3RM Back Squat:
    Max load for 3 reps
  • Conditioning:
    For max reps:
    90 seconds of Strict Pull-Ups
    Rest 90 seconds
    90 seconds of Strict Handstand Push-Ups
    Rest 90 seconds
    60 seconds of Strict Pull-Ups
    Rest 60 seconds
    60 seconds of Strict Handstand Push-Ups
    Rest 60 seconds
    30 seconds of Strict Pull-Ups
    Rest 30 seconds
    30 seconds of Strict Handstand Push-Ups
    Rest 30 seconds
  • WOD:
    Against an 8-minute running clock, for max reps:
    Run 1600m/ Row 1000 Meters
    Wall Ball Shots (10/5kg)/ BOX JUMPS sub

 

  • For 4 rounds:
    10 pushups
    Shuttle run forward
    20x reverse/ jump lunges
    Shuttle run backwards
  • 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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17 Dec WOD – Thursday 17 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 two, alternating each movement, complete ten rounds of:
    10 Hang “Clusters”€ 60/35kg
    10 Burpees
    Run 400 Meters
    (Partner A performs 10 hang “Clusters”€; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “€œClusters”€; etc. A “€œCluster”€ is a Clean into a Thruster)

 

  • WOD:

    10 rounds for time:

    200-300m run around and under white bridge and back
    10 reverse lunges each side (jump change preferable)
    10 sit ups
    10 burpees (no clap)

    * the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 10 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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16 Dec WOD – Wednesday 16 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:
    Three sets of:
    Bench Press x 6-8 reps @ 20X0
    Rest 15-20 seconds
    Dynamic Push-Ups x 10-12 reps @ 10X0
    Rest 15-20sec
    10x Box Jumps
    Rest 2-3 minutes
  • WOD:
    Against a 4-minute running clock, perform the following:
    Run 800m/ Row 500 Meters
    30 HR Push-Ups
    Pull-Ups x Max Reps
    Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

 

  • 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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15 Dec WOD – Tuesday 15 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!

  • 1RM Power Clean:
    For Weight
  • WOD:
    For time:
    800m Run
    30 Burpees
    30 Wall Ball Shots (10/5kg)
    30 Kettlebell Swings (32/24 kg)
    30 Push Press (50/30kg)
    30 Pull-Ups

  • 6 rounds for time:

    200-300m run around and under white bridge and back
    X 20 squats
    X 20 sit ups
    X 15 pushups

    ** the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 6 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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14 Dec WOD – Monday 14 December 2015

CrossFitRest and RecoveryBeach WOD
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 two, with only one person working at a time, complete the following:
    200 Wall Ball Shots 10/5kg
    600 Meter Overhead Carry (25/15kg plate)
    200 Push-Ups
    600 Meter Overhead Carry (25/15kg plate)
    During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. (both partners perform the required burpee penalty)
    *Burpees may be completed inside the gym at the end of each lap around the block.
    ** if the Plate touches the ground at any time, you must perform 10 burpees each

 

  • 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.

 

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