Get Fit with CrossFit Fort Walton Beach
Monday WOD
5/12/2025
Rx
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks
Intermediate
7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks
Beginner
6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks
Stamina I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike at sub-60 RPMs
Tuesday WOD
5/13/2025
Strength I
On a 20:00 clock:
Build to a 1-rep-max clean and jerk
Rx
8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (95/135 lb)
Intermediate
8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (65/95 lb)
Beginner
8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)
Wednesday WOD
Wednesday WOD
5/14/2025
Rx
AMRAP 9:
3 thrusters (75/115 lb)
3 ring muscle-ups
3 lateral burpees over the bar
Intermediate
AMRAP 9:
3 thrusters (55/95 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar
Beginner
AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs
Strength III
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
Thursday WOD
Thursday WOD
Wednesday WOD
5/15/2025
Rx
5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts
Intermediate
5 rounds, each for time:
450/500-m row
15 push-ups
– Rest as needed between efforts
Beginner
5 rounds, each for time:
300/350-m row
10 push-ups from the knees
– Rest as needed between efforts
Friday WOD
Thursday WOD
Saturday WOD
5/16/2025
Skill Work
Pre-workout
EMOM 5:
5 hang power snatches
– Practice cycling at a light load.
Rx
10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders
Intermediate
10 rounds for time:
3 hang power snatches (65/95 lb)
20 running step single-unders
Beginner
7 rounds for time:
3 hang power snatches (45/65 lb)
15 running step single-unders
Saturday WOD
Thursday WOD
Saturday WOD
5/17/2025
Rx
3 rounds for time:
800-m run
20 pull-ups
60 air squats
Intermediate
3 rounds for time:
800-m run
15 pull-ups
45 air squats
Beginner
3 rounds for time:
400-m run
10 banded strict pull-ups
20 air squats