Get Fit with CrossFit Fort Walton Beach
Monday WOD
Wednesday WOD
Tuesday WOD
10/27/2025
Rx
AMRAP 10:
5 alternating single-DB lunges (35/50 lb)
3 lateral burpees over the DB
1 rope climb (15/15 ft)
– Hold the dumbbell any way.
Intermediate
AMRAP 10:
5 alternating single-DB lunges (20/35 lb)
3 lateral burpees over the DB
1 rope climb (12/12 ft)
– Hold the dumbbell any way.
Beginner
AMRAP 10:
5 alternating single-DB lunges (10/15 lb)
3 burpees
2 pull-to-stands
– Hold the dumbbell any way.
Chad Prep
For time:
200 weighted step-ups (20/20 in) (35/45-lb rucksack)
Tuesday WOD
Wednesday WOD
Tuesday WOD
10/28/2025
Rx
For load:
10-8-6-4-2
Overhead Squats
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Intermediate
Same as Rx’d
Beginner
Same as Rx’d
Wednesday WOD
Wednesday WOD
Wednesday WOD
10/29/2025
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
Rx
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 ring dips
20 box jump-overs (20/24 in)
20 air squats
20 handstand push-ups
Intermediate
For time:
40 box jump-overs (20/24 in)
40 air squats
40 hand-release push-ups
30 box jump-overs (20/24 in)
30 air squats
30 jumping ring dips
20 box jump-overs (20/24 in)
20 air squats
20 pike push-ups
Beginner
For time:
20 box step-overs (12/20 in)
20 air squats
20 hand-release push-ups from the knees
15 box step-overs (12/20 in)
15 air squats
15 foot-assisted ring dips
10 box step-overs (12/20 in)
10 air squats
10 dumbbell shoulder presses (10/15 lb)
– Use two dumbbells.
Thursday WOD
Thursday WOD
Wednesday WOD
10/30/2025
Rx
For time:
1,200-m run
3:00 rest
800-m run
2:00 rest
400-m run
1:00 rest
200-m run
Intermediate
Same as Rx’d
Beginner
For time:
600-m run
3:00 rest
400-m run
2:00 rest
200-m run
1:00 rest
100-m run
Friday WOD
Thursday WOD
Saturday WOD
10/24/2025
Strength II
Shoulder press
2-2-2-2-2+
Rx
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (125/185 lb)
Intermediate
AMRAP 20:
400/500-m row
30 AbMat sit-ups
10 front squats (95/135 lb)
Beginner
3 rounds for time of:
400/500-m row
20 AbMat sit-ups
10 front squats (35/45 lb)
Skill Work
Post-workout strength
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up.
– Focus on technique over loading.
Saturday WOD
Thursday WOD
Saturday WOD
11/1/2025
Skill Work
Pre-workout strength
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
Rx
For time with a partner:
90 snatches (95/135 lb)
Intermediate
For time with a partner:
90 snatches (65/95 lb)
Beginner
For time with a partner:
60 snatches (35/45 lb)
Stamina I
On a 15:00 clock:
Bike, row or run for distance
– Every minute perform a :15 sprint.