Beach WOD!!!

Mike P. and Bill, warming up @ the 5am class.  Our 5am class has grown tremendously!  It’s awesome to wake up to such a dedicated group of athletes.  Your work ethic so early in the morning is truly inspiring!

What’s one of the perks of being right across the street from the beach?  A BEACH WOD IN FEBRUARY!!!  PLEASE DRESS WARMLY, AS THE TEMPERATURE IS SUPPOSED TO BE ABOUT 44 DEGREES AT 8:30AM.  Working out in different temperatures, elevations, times of day, etc. are all parts of training in CrossFit.  These varying stimuli help you train for the unknown and unknowable, and help make you a well rounded athlete.

WOD
In teams of 2:
21-18-15-12-9-6-3
Russian Dumbbell Swings (40#/30#)
200m Sprint
Between each set do 10 Push Ups

Teammate #1 will perform 21 swings, while teammate #2 sprints 200m.  Once teammate #2 gets back from the sprint they will perform 21 swings, and teammate #1 will sprint 200m.  Before continuing onto the 18 set pattern, both teammates will perform 10 push ups together.  Then teammate #1 will perform 18 swings, while teammate #2 sprints 200m.  Once teammate #2 gets back from the sprint they will perform 18 swings, and teammate #1 will sprint 200m.  Again, both teammates will perform 10 push ups together.  Continue this pattern to 3 ending with 10 push ups.

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14 Responses to Beach WOD!!!

  1. Ned Atkins says:

    Awesome workout today. Luv the diversity in each WOD and looking forward to a WOD on the beach with 80 degrees!

  2. Mike P says:

    Missed the workout today since we took the scouts on a tour of the Ike. Awesome time though! Just knocked out a home WOD:
    2 rounds
    21-18-15-12-9-6-3
    KBS 35 lbs and 200m sprints
    And yep, still sore from DT yesterday!

  3. Tracey says:

    Sorry I missed this!!! I love Beach WODS…. Went and ran a 5k trail run today…. hills, and mud, and foot bridges, and a lot of ducking and dodging… Have to get ready for the hills of Fredericksburg if I’m gonna complete the Historic Half in May.

  4. rocky says:

    WOD: 21 – 15 – 9 Back Squats @ 185# and Ring Dips
    Time: 9:21
    Whoa!! Definitely put a strain (good kind) on the upper legs. Had to break up all of the BSs.

    Finished off with 50 DUs (took forever)

  5. Gina says:

    Shoulders are still pretty sore, so had to do a modified WOD.

    2500 m row, then 75 Russian KBS and 75 ABMAT Sit Ups.

  6. Jake says:

    21-18-15-12-9-6-3
    1 arm DB swings 15lb
    200M run between each round
    10 push between rounds
    17 min 25 sec

  7. Tara says:

    Did yesterday’s WOD this morning in the hotel gym. Technically difficult in a health club using a treadmill, but finished in 32:39 amongst lots of crazy stares. Now off to Animal Kingdom! Oh, and I wimped out, 15 # weights. Could have done more but I was scared. :)

  8. rocky says:

    Sunday WOD: Jackie
    Time: 8:58
    1K row
    50 Thrusters@45#
    30 Pull ups

    Took off too hard in the row – legs dead by the time I got off the rower.

  9. Lou says:

    So much fun having a beach WOD!!!! Aah, a taste of summer in 40 degree weather. Worked out with Eric, he did a fantastic job!!! Can’t wait for more!!!

  10. Jenn says:

    Thank you Lou and Joe for an awesome workout weekend. You have an incredible “family” there at Valiant! RAH!

  11. Mike P says:

    Today was my off day but honored the WOD yesterday with a 3mile run on the beach. Nice and windy and cold! See you all in the AM!

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