6 Reasons to go to Beach Wod

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 Tuesday, May 13, 2014


Wrist DROM
15 Wall Extensions
Monster Walks
Keg Drill 1 min

Warm Up:

10 Wall Squats
10 Hip Extensions
10 GHD Sit Ups
10 BTN Sn Grip Push Press
10 OHS
5 Snatch Balance
5 Hang Power Snatch
5 Hang Squat Snatch


8 minutes to work to a 1 Rep Max Hang Snatch.
EMOM for 5 minutes:
3 Hang Snatches @ 75% of max from above.

Notes: Power snatches or cleans may be subbed as needed for mobility issues.

Classic Conditioning:

21-15-9-6-3 reps of:
Push Press (135/95)
Front Squat (135/95)
Over the Bar Burpees
– 20 minute cap –

Notes: Bar is taken from the ground.  Ideally, burpees are done “bar facing” but ‘laterally’ may be performed as needed.

Advanced Conditioning:

Regional Event 4
21-15-9-6-3 reps of:
Strict Handstand Push Up
Front Squat (195/125#)
Over the Bar Burpees
– 20 minute cap – 

Notes:  Scale as needed. 


Warm dry air, ocean temperature heating up, short shorts are out, this can only mean one thing….its summer time in Socal! And what’s America’s favorite past time summer activity? BEACH WOD! Top 6 reasons to come out for Beach Wod.

1. Constantly varied. It is right in the mission statement of Crossfit and is the component that gets most over looked. Changing your workout environment along with practicing different moves can keep working out new and exciting and still functional.

2. Vitamin D! Vit D regulates blood pressure, reduces stress and tension, relieves body aches and pains by reducing muscle spasms, reduces respiratory infections, helps in differentiation of the cells, aids in insulin secretion, helps fight depression, improves overall skin health by reducing wrinkles, makes skin soft, strong, and smooth, and improves cardiovascular strength by providing a protective lining for the blood vessels. It helps the intestine absorb nutrients, including calcium and phosphorus. This ensures strong bones and a strong immune system.
And the list goes on about how great getting a healthy dose of Vit D is and no better way to get your dose in than naturally basking in the suns rays.

3. Meeting new people. Get out of the comfort zone of the 5:30pm MDR group class and head to Venice for the afternoon! You never know who you will meet.

4. The ultimate cool down and recovery. How many times have you completed a workout and been so heated and inflamed, you thought, taking a quick dip in the ocean would be amazing. Well now you can!

5. Less clothing and nice tans! Down on the beach we promote less clothing as the most aerodynamic and less messy way to play in the sand and get bronzed up. While you strip down to the most basic loin cloth, others all around you lounging on the beach will greatly appreciate the views.

6. We live in one of the most beautiful places on earth, with undoubtedly the best weather. Why not take advantage of your natural surroundings?

Every Saturday, meet at PCF Venice at 11:30. Guaranteed good time 🙂


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