Get Fit with CrossFit Fort Walton Beach
Monday WOD
3/30/2025
Skill Work
Pre-workout
EMOM 10:
2 thrusters
Rx
AMRAP 12:
2 wall-ball shots (9/10 ft) (14/20 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Intermediate
AMRAP 12:
2 wall-ball shots (9/10 ft) (10/14 lb)
2 box jump-overs (20/24 in)
2 burpees
– After every round add 2 reps to each movement.
Beginner
AMRAP 12:
2 wall-ball shots (9/9 ft) (6/10 lb)
2 box jump-overs (12/12 in)
2 burpees
– After every round add 2 reps to each movement.
Strength I
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
Tuesday WOD
4/1/2025
Rx
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.
Intermediate
Same as Rx’d
Beginner
5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.
Skill Work
Post-workout
8 sets:
:20 hollow rocks
:10 rest
Wednesday WOD
Wednesday WOD
4/2/2025
Skill Work
Pre-workout
EMOM 10:
1 deadlift + 1 power clean
Rx
For time:
22-16-10
Deadlifts (105/155 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (105/155 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)
Intermediate
For time:
22-16-10
Deadlifts (65/95 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans and then (65/95 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)
Beginner
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)
Rest 1:00
9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)
Strength III
10 sets:
Sled push (50/90 lb) (75 ft)
Sled pull (50/90 lb) (75 ft)
– Rest 1:00 between sets.
Thursday WOD
Thursday WOD
Wednesday WOD
4/3/2025
Rx
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (75/115 lb)
Intermediate
On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (55/95 lb)
Beginner
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)
Stamina I
5 sets for max calories:
3:00 air bike
– Rest 1:00 between sets.
Skill Work
Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.
Friday WOD
Thursday WOD
Saturday WOD
4/4/2025
Rx
For time with a partner:
75-cal row
50 synchronized sit-ups
75 KB swings (35/53 lb)
50 synchronized sit-ups
75-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Intermediate
For time with a partner:
60-cal row
50 synchronized sit-ups
60 KB swings (35/53 lb)
50 synchronized sit-ups
60-cal row
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.
Beginner
For time with a partner:
50-cal row
25 synchronized sit-ups
75 KB swings (18/26 lb)
25 synchronized sit-ups
50-cal row
Skill Work
Post-workout
1 set:
200-meter single-arm kettlebell overhead walk
– Switch arms as needed
Saturday WOD
Thursday WOD
Saturday WOD
4/5/2025
Rx
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (35/50 lb)
20 DB snatches, left
Intermediate
AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (20/35 lb)
20 DB snatches, left
Beginner
AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (10/15 lb)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.
Strength II
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.
