Get Fit with CrossFit Fort Walton Beach

2/16/2026

Strength I

Jerk:

3 reps x 2 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 4 sets @ 90%+

Skill Work

Pre-workout strength

Every 2:00 for 4 rounds:

1 power snatch + 2 overhead squats

Rx

Every 5:00 for 25:00:

400-m run

15 overhead squats (65/95 lb)

– Rest the remainder of the 5:00.

Intermediate

Every 5:00 for 25:00:

400-m run

10 overhead squats (55/75 lb)

– Rest the remainder of the 5:00.

Beginner

Every 5:00 for 25:00:

200-m run

6 overhead squats (35/45 lb)

– Rest the remainder of the 5:00.

2/17/2026

Rx

On a 15:00 clock:

Find a heavy single bench press

Bench press

3-3-3-3-3-3-3-3

– Lift 50-60% of heavy single loading.

Intermediate

Same as Rx’d

Beginner

On a 15:00 clock:

Find a heavy single bench press

Bench press

3-3-3-3-3

– Lift 50-60% of heavy single loading.

Stamina I

1 set for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

2/18/2026

Open Workout 18.1- [Benchmark]

Rx

AMRAP 20:

8 toes-to-bars

10 single-DB hang clean and jerks (35/50 lb)

12/14-cal row

– Perform 5 clean and jerks with one arm, and then switch.

Intermediate

AMRAP 20:

8 hanging knee raises to chest level

10 single-DB hang clean and jerks (20/35 lb)

12/14-cal row

– Perform 5 clean and jerks with one arm, and then switch.

Beginner

AMRAP 20:

8 hanging knee raises to waist level

10 single-DB hang clean and jerks (10/20 lb)

8/10-cal row

– Perform 5 clean and jerks with one arm, and then switch.

 2/19/2026

"Live your life in couplets and triplets, lift heavy twice a week and go long every once in a while." 

Skill Work

Pre-workout skill

3 rounds:

1:00 front scale practice

1:00 back scale practice

Rx

For distance:

30:00 on any machine

Intermediate

Same as Rx’d

Beginner

For distance:

10:00 on any machine

5:00 rest

10:00 on any machine

2/20/2026

Skill Work

Pre-workout accessory

10 attempts:

Max-distance broad jump

Or

Max-height box jump

Rx

For load:

Deadlift 1-1-1-1-1

Intermediate

Same as Rx’d

Beginner

Same as Rx’d

2/21/2026

Rx

2 rounds for time with a partner:

50/60-cal bike

Double-DB walking lunges (150 ft) (35/50 lb)

20 wall walks

– Split work as needed; 1 partner works at a time.

Intermediate

2 rounds for time with a partner:

40/50-cal bike

Double-DB walking lunges (150 ft) (20/35 lb)

14 wall walks

– Split work as needed; 1 partner works at a time.

Beginner

2 rounds for time with a partner:

20/30-cal bike

Walking lunges (100 ft)

10 inchworms + push-up from knees

– Split work as needed, 1 partner works at a time.

Skill Work

Post-workout skill

AMRAP 5 with a partner:

Pike handstand toe touches

– Share work as needed, 1 partner works at a time.

Straight into…

For time with a partner:

400-m farmers carry

– Partition work equally.