Get Fit with CrossFit Fort Walton Beach
Monday WOD
Wednesday WOD
Tuesday WOD
11/11/2024
CHAD1000X
Partner
Rx
For time with a partner:
1,000 weighted box step-ups (35/45 lb) (20/20 in)
– Both partners work at the same time.
Intermediate
For time with a partner:
1,000 weighted box step-ups (20/30 lb) (20/20 in)
– Both partners work at the same time.
Beginner
For time with a partner:
1,000 unweighted step-ups (12/12 in)
– Both partners work at the same time.
Tuesday WOD
Wednesday WOD
Tuesday WOD
11/12/2024
Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Rx
AMRAP 10:
8/10-cal row
8 handstand push-ups
Intermediate
AMRAP 10:
8/10-cal row
4 handstand push-ups
Beginner
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)
Wednesday WOD
Wednesday WOD
Wednesday WOD
11/13/2024
Rx
3 rounds for time:
30 wall-ball shots (14/20 lb) (9/10 ft)
90 double-unders
Intermediate
3 rounds for time:
30 wall-ball shots (10/14 lb) (9/10 ft)
30 double-unders
Beginner
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
45 single-unders
Thursday WOD
Thursday WOD
Wednesday WOD
11/14/2024
Skill Work
Pre-workout
10:00 clock:
Find a heavy 1-rep snatch
Rx
AMRAP 15:
Snatch (125/185 lb)
– Every 3:00, including 0:00, run 400 m.
Intermediate
AMRAP 15:
Snatch (95/135 lb)
– Every 3:00, including 0:00, run 400 m.
Beginner
AMRAP 15:
Snatch (35/45 lb)
– Every 3:00, including 0:00, run 200 m.
Friday WOD
Thursday WOD
Saturday WOD
11/15/2024
Rx
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (25 ft)
Intermediate
5 rounds for time:
10 pull-ups
20 handstand shoulder taps
Beginner
5 rounds for time:
10 jumping pull-ups
5 inchworms
Saturday WOD
Thursday WOD
Saturday WOD
11/16/2024