Get Fit with CrossFit Fort Walton Beach
Monday WOD
7/7/2025
Rx
Strength I
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
Rx
5 rounds for time:
250/300-m row
5 power cleans (95/135 lb)
Intermediate
5 rounds for time:
200/250-m row
5 power cleans (65/95 lb)
Beginner
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
Tuesday WOD
7/8/2025
Rx
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
Intermediate
AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
Beginner
AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
Stamina I
1 set for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
Wednesday WOD
Wednesday WOD
7/9/2025
Rx
3 rounds for time:
25/35-cal Echo bike
21 pull-ups
Intermediate
3 rounds for time:
20/25-cal Echo bike
15 pull-ups
Beginner
3 rounds for time:
12/18-cal Echo bike
15 ring rows
Strength III
5 sets for load:
10 close-grip bench presses
Thursday WOD
Thursday WOD
Wednesday WOD
7/10/2025
For load:
Thruster
3-3-2-2-1-1-1
Intermediate
Same as Rx’d
Beginner
For load:
Thruster
3-3-3-3-3-3
Bike/Row Conditioning
12 rounds for calories:
:30 bike
:30 rest
Friday WOD
Thursday WOD
Saturday WOD
7/11/2025
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
Rx
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
Intermediate
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
Beginner
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
Strength II
Deadlift
5-5-5-5-5+
Saturday WOD
Thursday WOD
Saturday WOD
7/12/2025
Rx
For time:
1,600-m run
100 wall-ball shots (14/20 lb) (9/10 ft)
100 KB snatches (35/53 lb)
Intermediate
For time:
1,200-m run
100 wall-ball shots (10/14 lb) (9/10 ft)
100 KB snatches (25/35 lb)
Beginner
2 rounds for time:
400-m run
25 wall-ball shots (6/10 lb) (9/10 ft)
25 KB snatches (15/25 lb)