Get Fit with CrossFit Fort Walton Beach

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11/2/2026

Strength I

Clean 

Wave 1:

72% x 3

77% x 2

82% x 1

Wave 2:

77% x 3

82% x 2

84% x 1

Wave 3:

82% x 2

87% x 1

92% x 1

Heavy single x 1

"Death Zone"

Rx

In teams of 4, for max calories:

:15 air bike

Rest

:30 air bike

Rest

:45 air bike

Rest

:60 air bike

Rest

:45 air bike

Rest

:30 air bike

Rest

:15 air bike

– Rest while teammates rotate turns.

– Score is total calories; log each set.

SWOLE-O-WEEN Challenge

"Crime Scene Clean Up"

31-13-9 

Power Cleans

Burpee over Bar

*Mop up sweat puddle*

11/3/2026

"It's Logic"

Rx

5 rounds for time:

4 wall walks

8 chest-to-wall handstand push-ups

48 double-unders

Intermediate

5 rounds for time:

3 wall walks

6 box pike push-ups

36 double-unders

Beginner

5 rounds for time:

2 inchworm + push-ups

6 seated DB strict presses (10/20 lb)

26 single-unders

Stamina I

5 sets for time:

225/300-meter row

– Rest 1:00 between sets.

 11/4/2026

"As Above So Below"

Rx

Pre-workout build-up

On an 8:00 clock:

Build to a heavy set of 3 squat cleans

– Build to workout weight.

On a 1:00 clock:

1 squat clean every :20

– 3 total reps; coach-led.

And then …

AMRAP 12:

15 pull-ups

3 squat cleans (165/245 lb)

Intermediate

Pre-workout build-up:

Same as Rx’d

AMRAP 12:

10 pull-ups

3 squat cleans (115/175 lb)

Beginner

Pre-workout build-up

On an 8:00 clock:

Build to a moderate set of 3 power clean + front squats

– Build to workout weight.

On a 1:00 clock:

1 power clean every :20

– 3 total reps; coach-led.

AMRAP 12:

10 jumping pull-ups

3 hang power clean + front squats (35/45 lb)

11/5/2026

"The Big Squeeze"

Rx

AMRAP 20:

4 strict ring dips

6 strict knees-to-elbows

8 sandbag bear hug carries (20 ft) (100/150 lb)

– Each 20-ft carry is 1 rep.

Post-workout accessory

8 sets:

:20 split squat hold (right)

:10 rest

:20 split squat hold (left)

:10 rest

Rest 1:00

1 set:

:30 max alternating jumping split squats

Intermediate

AMRAP 20:

2 negative ring dips

6 strict knees-to-armpits

8 sandbag bear hug carries (10 ft) (70/100 lb)

– Each 10-ft carry is 1 rep.

Post-workout accessory

Same as Rx’d

Beginner

AMRAP 20:

4 toe-assisted ring dips

6 hanging knee raises

8 med-ball bear hug carries (10 ft) (14/20 lb)

– Each 10-ft carry is 1 rep.

Post-workout accessory

8 sets:

:20 squat hold

:10 rest

:20 squat hold

:10 rest

Rest 1:00

1 set:

:30 max alternating lunges

11/6/2026 

"Fight Gone Bad" [Benchmark]

Rx

3 rounds for reps:

1:00 wall-ball shots (14/20 lb) (9/10 ft)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 box jumps (20/20 in)

1:00 push presses (55/75 lb)

1:00 row for calories

– Rest 1:00 between rounds.

Intermediate

Same as Rx’d

Beginner

3 rounds for reps:

1:00 wall-ball shots (6/10 lb) (9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (12/12 in)

1:00 push presses (35/45 lb)

1:00 row for calories

– Rest 1:00 between rounds.

Strength III

For load:

10-10-10-10-10:

Bench press

11/7/2026

Rx

AMRAP 20 with a partner:

100-m farmers carry (35/53 lb)

200-m run

30 KB goblet squats (35/53 lb)

– Partners complete each run together and split goblet squats and farmers carries as desired.

Intermediate

Same as RX’d

Beginner

AMRAP 20 with a partner:

100-m farmers carry (18/26 lb)

200-m run

30 air squats

– Partners complete each run together and split air squats and farmers carries as desired.

Strength II

For load:

Front squat

3-3-3-3-3+

– Max reps on the last set.