Get Fit with CrossFit Fort Walton Beach
Monday WOD
9/1/2025
Rx
3 rounds for time of:
800-m run
30 alternating DB snatches (35/50 lb)
Intermediate
3 rounds for time of:
800-m run
30 alternating DB snatches (20/35 lb)
Beginner
3 rounds for time of:
400-m run
20 alternating DB hang snatches (10/15 lb)
Strength I
Strict Press
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
Tuesday WOD
9/2/2025
Pre-workout skill
EMOM 5:
1 false grip ring pull-up
1 false grip chest-to-ring pull-up
1 strict muscle-up
Rx
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
Intermediate
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
Beginner
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
Post-WOD Skill
3 sets:
Single-arm KB overhead walk, right (75 ft)
Single-arm KB overhead walk, left (75 ft)
:30 rest
Wednesday WOD
Wednesday WOD
9/3/2025
Skill Work
Pre-workout practice
EMOM 6:
:20 jump rope practice
Rx
For time:
1:00 L-sit hold
200-m KB farmers carry (35/53 lb)
300 double-unders
200-m farmers carry (35/53 lb)
1:00 L-sit hold
Intermediate
For time:
1:00 L-sit hold, knees bent
200-m KB farmers carry (26/35 lb)
100 double-unders
200-m farmers carry (26/35 lb)
1:00 L-sit hold, knees bent
Beginner
For time:
:30 plank hold
100-m KB farmers carry (18/26 lb)
150 single-unders
100-m farmers carry (18/26 lb)
:30 plank hold
Strength III
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
Thursday WOD
Thursday WOD
Wednesday WOD
9/4/2025
Rx
5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Intermediate
Same as Rx’d
Beginner
5 rounds for reps of:
AMRAP 5:
600/700-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Friday WOD
Thursday WOD
Saturday WOD
9/5/2025
Strength II
Back squat
3-3-3-3-3+
Rx
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (20/24 in)
Intermediate
Same as Rx’d
Beginner
AMRAP 10:
12 walking lunges
10 sit-ups
8 box step-ups (12/20 in)
Saturday WOD
Thursday WOD
Saturday WOD
9/6/2025
Rx
For time:
60 burpees
50 wall-ball shots (14/20 lb)(9/10 ft)
40 thrusters (35/45 lb)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Intermediate
For time:
60 burpees
50 wall-ball shots (10/14 lb)(9/10 ft)
40 thrusters (35/45 lb)
18 toes-to-bars
12 pull-ups
6 chest-to-bar pull-ups
Beginner
For time:
30 burpees
30 wall-ball shots (6/10 lb)(8/9 ft)
20 DB thrusters (10/15 lb)
20 hanging knee raises
10 ring rows
10 jumping pull-ups
– Use two dumbbells.
Skill Work
Post-workout accessory
3 sets:
:30 KB side-bends, left
:15 rest
:30 KB side bends, right
:15 rest