Get Fit with CrossFit Fort Walton Beach
Monday WOD
Wednesday WOD
Tuesday WOD
11/18/2024
"Nate" [HERO]
- RX -
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)
- INTERMEDIATE -
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (35/53 lb)
- BEGINNER -
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
- MASTERS 55+ -
AMRAP 20:
2 chest-to-bar pull-ups
4 push-ups to a 2-in riser
8 KB swings (35/53 lb)
Tuesday WOD
Wednesday WOD
Tuesday WOD
11/19/2024
- RX -
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
- Rest 2:00 between rounds.
- INTERMEDIATE -
Every 2:00 for 6 rounds:
10 burpees over the rower
Max-cal row
- Rest 2:00 between rounds.
- BEGINNER -
Every 2:00 for 6 rounds:
8 burpees
Max-cal row
- Rest 2:00 between rounds.
- MASTERS 55+ -
Every 2:00 for 6 rounds:
15 burpees
Max-cal row
- Rest 2:00 between rounds.
Wednesday WOD
Wednesday WOD
Wednesday WOD
11/20/2024
- RX -
10 rounds:
3 hang power snatches
- Lift every 2:00.
- Build in load if technique allows.
- INTERMEDIATE -
Same as Rx'd
- BEGINNER -
Same as Rx'd
- MASTERS 55+ -
Same as Rx'd
Skill-Post WOD
8 sets:
:20 plank hold
:10 rest
STAMINA 1
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
Thursday WOD
Thursday WOD
Wednesday WOD
11/21/2024
Play on Baseline
- RX -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
- INTERMEDIATE -
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
- BEGINNER -
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
- MASTERS 55+ -
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 alternating reverse lunges
POST WOD Skill Work
5 sets for load:
5 strict weighted pull-ups
- Pause with your chin over the bar for :01.
STRENGTH II
200-meter object carry
100-meter left-arm dumbbell overhead carry (35/50 lb)
100-meter right-arm dumbbell overhead carry
200-meter object carry
- Rest as needed between movements.
Friday WOD
Thursday WOD
Saturday WOD
11/22/2024
Open 22.1
- RX -
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 box jump-overs (20/24 in)
- Step down from the box.
- INTERMEDIATE -
AMRAP 15:
3 scaled wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
- Step down from the box. Stepping up is also permitted.
- BEGINNER -
AMRAP 15:
6 plank shoulder taps
9 DB snatches (10/15 lb)
12 box step-overs (12 in)
- Step down from the box.
- MASTERS 55+ -
AMRAP 15:
3 wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
- Box step-overs are permitted.
- Step down from the box.
Saturday WOD
Thursday WOD
Saturday WOD
11/23/2024