Get Fit with CrossFit Fort Walton Beach

1/5/2026

 Rx

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)

Intermediate

24-18-12-6-3 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (20/35 lb)

Beginner

18-12-6-3 rep for time of:
Cal row
Burpees
Alternating hang DB snatches (10/15 lb)

1/6/2026

Rx

For time:

2:00 plank hold

30 box jump-overs (20/24 in)

100-m DB farmers carry (35/50 lb)

2:00 plank hold

20 box jump-overs

100-m DB farmers carry

2:00 plank hold

10 box jump-overs

100-m DB farmers carry

– Use two dumbbells.

Intermediate

For time:

2:00 plank hold

30 box jump-overs (20/24 in)

100-m DB farmers carry (20/35 lb)

2:00 plank hold

20 box jump-overs

100-m DB farmers carry

2:00 plank hold

10 box jump-overs

100-m DB farmers carry

– Use two dumbbells.

Beginner

For time:

1:00 plank hold

20 box step-up overs (12/20 in)

100-m DB farmers carry (10/15 lb)

1:00 plank hold

15 box step-up overs

100-m DB farmers carry

1:00 plank hold

10 box step-up overs

100-m DB farmers carry

– Use two dumbbells.

Strength II

Deadlift

5-5-5-5-5+

1/7/2026

Rx

3 rounds for time of:

800-m run

80 air squats

Intermediate

3 rounds for time of:

600-m run

60 air squats

Beginner

3 rounds for time of:

400-m run

25 air squats

Skill Work

Post-workout accessory

Accumulate:

50 weighted AbMat sit-ups

 1/8/2026

Skill Work

Pre-workout strength

Every 2:00 for 5 sets:

1 deadlift

1 clean pull

1 hang power clean

Rx

AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

Intermediate

AMRAP 10:
1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

Beginner

AMRAP 10:
1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.

1/9/2026

Rx

2 rounds for time:

50 alternating DB snatches (35/50 lb)

50 wall-ball shots (14/20 lb) (9/10 ft)

Intermediate

2 rounds for time:

50 alternating DB snatches (20/35 lb)

50 wall-ball shots (10/14 lb)(9/10 ft)

Beginner

2 rounds for time:

30 alternating DB snatches (10/15 lb)

30 wall-ball shots (6/10 lb)(9/9 ft)

1/10/2026

AMRAP 20 with a Partner

Rx

 50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

Intermediate

AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.

Beginner

AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders