Get Fit with CrossFit Fort Walton Beach
Monday WOD
9/14/2026
Rx
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 1-rep-max bench press
Intermediate
Same as Rx’d
Beginner
From 0:00-10:00:
800-m run for time
10:00-20:00:
Build to a 1-rep-max bench press
Tuesday WOD
9/15/2026
Service Cup 2 [Benchmark]
Rx
AMRAP 8:
Barbell back rack lunges (50 ft) (80/115 lb)
25 pull-ups
Barbell front rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell overhead lunges (50 ft)
Max bar muscle-ups
Intermediate
AMRAP 8:
Barbell back rack lunges (50 ft) (60/85 lb)
25 jumping pull-ups
Barbell front rack lunges (50 ft)
25 pull-ups
Barbell overhead lunges (50 ft)
Max chest-to-bar pull-ups
Beginner
For time:
Barbell back rack lunges (30 ft) (15/25 lb)
15 ring rows
Barbell front rack lunges (30 ft)
15 ring rows
Barbell overhead lunges (30 ft)
15 jumping pull-ups
– 8:00 time cap.
Wednesday WOD
9/16/2026
Service Cup 3 [Benchmark]
Rx
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (95/135 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Intermediate
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (65/95 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Beginner
Part A:
On a 15:00 clock:
7 shuttle runs
15 clean and jerks (35/45 lb)
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Thursday WOD
9/17/2026
Rx
AMRAP 10:
30 AbMat sit-ups
10/15-cal row
Intermediate
AMRAP 10:
20 AbMat sit-ups
10/15-cal row
Beginner
AMRAP 10:
15 AbMat sit-ups
7/10-cal row
Strength II
Shoulder press
5-5-5-5-5+
Friday WOD
Saturday WOD
9/18/2026
Service Cup 1 [Benchmark]
Rx
For time:
50 wall-ball shots (14/20 lb) (10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
Intermediate
For time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
– Step-ups are allowed
Beginner
For time:
20 wall-ball shots (6/10 lb) (9/9 ft)
20 box step-overs (12/12 in)
20 wall-ball shots
20 med-ball box step-overs (12/12 in)
20 wall-ball shots
20 lateral burpee box step-overs (12/12 in)
– 25:00 time cap.
Saturday WOD
Saturday WOD
9/19/2026
Partner WOD
Rx
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Intermediate
Same as Rx’d
Beginner
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the nonworking partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.
Strength I
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1