Beach WOD Video

There will be a special warm-up today. Please be on time and ready to loosen up.

50m Sled Drags (90/70#)
Min – 5 pulls
Max – 7 pulls

[vimeo=https://vimeo.com/72657447]

89 thoughts on “Beach WOD Video”

  1. Mobility
    WU x 1 (wall balls instead of squats and strict pullups with blue band)
    2min skipping

    Group WU
    – Quad rock and roll
    – Straddle sit ups
    – Calf Smash

    WOD: Sled drags (50m – 1 way)
    45# – 7s⬇
    65# – 12s⬆ – 10s⬇
    80# – 10s⬇
    95# – 14s⬆ – 13s⬆ – 11s⬇

    Cashout:
    AMRAP 2mins v-snaps – 37
    Sleep walker stretch
    Couch stretch

  2. Sled Drags @ 50m
    Warm-up
    45 – 8:06 ⬇
    70 – 8:62 ⬇
    __________
    90 – 9:91 ⬆
    90 – 10:31 ⬆
    90 – 10:62 ⬆
    90 – 9:19 ⬇
    90 – 9:13 ⬇
    90 – 8:84 ⬇

    Max v-snaps in 2 min – 42

  3. Great video! Can’t believe we’re away every year for the beach WOD… maybe next year.

    WU x 1 (wall balls instead of squats)
    2min skipping

    Group WU
    – Quad rock and roll
    – Straddle sit ups
    – Calf Smash

    WOD: Sled drags (50m – 1 way)

    1 – 25# 11 secs (Downhill)
    2- 45# 14 secs (uphill)
    3- 60# 12 secs (downhill)
    4- 70# 16 secs (uphill)
    5- 70# 14 secs (downhill)
    6- 70# 18 secs (uphill)

    Cashout – sleepwalker stretch and max v-snaps in 2 mins… did 12 V-snaps in 45 secs and couldn’t do them anymore so continued with reg. situps – got 30 of those.

    Great morning!

  4. Mob
    WU x1. Wall balls instead of squats and strict pull-ups w/black band

    Group warm up

    WOD – sled pulls

    Only got one and a half done before I pulled a calf muscle!! Hurts like a mofo!

    Time on the one completed one was 14.30 secs

    Thanks to Gillyon and Julie for helping me back into the gym to rest and to MarieNo for your advice!

    1. Now the pressure is on. I won’t be able to post my time if I can’t keep up to the “preggo sled drag waddle” time!!!

  5. Warmup

    Sled drags
    1st @ 45lbs – 13:22 ⬆
    2nd @ 55lbs – 11:78 ⬇
    3rd @ 70lbs – 18:22 ⬆
    4th @ 70lbs – 12:57 ⬇
    5th @ 70lbs – 15:57 ⬆. (Almost met puckie)
    6th @ 70lbs – 13:12 ⬇

    Max v-snaps in 2 minutes – 37
    Really close to being sick.
    Fun class though. 🙂

  6. Mob
    WU x1 (wall balls 20# instead of squats+strict pull-ups)
    2 mins skipping
    Group WU
    WOD Sled Pulls
    WU
    1st @45# – 12:40⬇
    2nd @ 55# – 13:2⬆
    —————————–
    3rd @ 70# – 11:65 ⬇
    4th @ 70# – 12:00 ⬇
    5th @ 70# – 13:85 ⬆
    6th @70# – 11:27 ⬇
    7th @70# – 14:59 ⬆

    I didn’t know if I was going to make it through that last one. I knew right from the take off I felt gassed.

    1. Awesome job on the sled pulls. Kind of reminiscent of football, when you get tackled but keep on running with the opposing team’s player still hanging on? You KNOW that happened! LOL

  7. Mobility
    Warm up x1 plus 2 minute skipping and wall balls
    Group warm up

    Wod: sled pulls ( my first time doing this)
    1st @25-11.50 (down)
    2nd @35-21(up)
    3rd @ 45-17(down)
    4th @ 55-26(up)
    5th @ 65-25(down)

    Max v snaps in 2 minutes -22

    Fun class!!!!!!
    Have a great day everyone!

  8. Mob & WUx1
    Group Warmup/stretching

    WOD:
    50m Sled Drags (90/70#)
    Min – 5 pulls
    1 @45lbs 16.84
    2 @55lbs 13.97
    3 @70 21.19
    4 @70 17
    5 @70 22.25
    This one almost got me on the Puke wall 🙂 1st time doing sled pulls took a bit to get the hang of it.

  9. Mob
    WU x 1 w/ wallballs & strict pullups
    — Used 50# ball, got it to the 10′ mark 9/10 times
    — Strict pullups were 5 & 5

    Group Roller / Lacrosse Ball Fun

    Sled Pull Warmup @ 45# – 9:03

    WOD as Rx’d:
    50m sled pulls @ 90#

    — 1) 12:66 (up)
    — 2) 10:07 (down)
    — 3) 12:75 (up)
    — 4) 10:75 (down)
    — 5) 14:19 (up)
    — 6) 10:10 (down)

    Cashout: Max. V.Snaps in 2 min = 53

    Fun one! Great job Nooners!

  10. I’m not going to lie… as I am reading through some comments … A) my head got heavy, B) my hands started to sweat and C) my stomach is upside down.

    Thank god I have rugby tonight and will dodge this nasty bullet.
    Seriously though, God if your reading this, thank you.

    Props to everyone killing sled pulls today!!!!!

    1. I wondered if you were going to hit this one or not. I checked the grass for you today, made sure there was a nice soft clear spot for you…just in case 🙂

      1. About that, no.

        However, I appreciate your kindness. Guarantee the next time I do sled pulls i’m going to need A) a soft spot to land and B) a taxi ride home.

      2. LOL! I thought of you today Jenn while I was doing them! They weren’t as bad today as they were last time 🙂

  11. MOB WU X1 w/wallballs and strict pullups…can’t do the kip kick whatever it’s called yet so was not different.
    Group Warm up
    WOD 50m Sled Pulls
    RX’d bitches!!! lol I’m a little excited about that. Did 6 rounds of up and down at #70
    Quickest #70 @ 12 seconds down
    Slowest #70 @ 19 seconds up
    Cashout Max: V. Snaps in 2 mins = no idea was just trying not to throw up.
    Great job nooners! 🙂 Blake you are a machine and Marie No you are just the best! 🙂

  12. Mobility
    WUX1 (wall balls instead of squats)

    Group warm up

    WOD: Sled Pulls

    #25 10:09 (down)
    #45 14:16 (up)
    #55 12:37 (down)
    #65 20:00 (up)
    #70 15:37 (down)

    Max V-snaps im 2 minutes= 40

  13. Great video! Can’t wait for the next one!
    Mobility
    Wu x 1 with wall balls
    Group Wu
    Quad rock and roll
    Straddle sit ups
    Calf smash with lacrosse ball
    Wod: sled pulls
    1st pull up hill @ 45# (9 sec)
    The rest @ 90#
    #2 – 10 sec down hill
    #3 – 13 sec up hill
    #4 – 11 sec down hill
    #5 – 12 sec up hill
    #6 – 12 sec down hill
    Great work 6 amer’s!
    Great class Marie!
    Had fun with these!

  14. Mobility
    WU X 1 (wall balls instead of squats)

    Group WU

    Quad Rock and Roll
    Straddle sit ups
    Calf smash

    WOD – Sled Pulls all @ 90# except 1 warm up

    1 – 12.50 (down)
    2 – 14.62 (up)
    3 – 11.47 (down)
    4 – 14.24 (up)
    5 – 10.72 (down)
    6 – 13.42 (up)
    7 – 11.03 (down)

    Max sit ups in 2 mins – 37

    Really fun day, can’t wait for the next time these come up 🙂

  15. WU x 1 (wall balls instead of squats)
    2min skipping

    Group WU
    – Quad rock and roll
    – Straddle sit ups
    – Calf Smash

    WOD: Sled drags (50m – 1 way)

    50m warmup at 45#

    1 – 90# 11.75 secs (Downhill)
    2- 90# 13.75 secs (uphill)
    3- 90# 10.97 secs (downhill)
    4- 90# 14.66 secs (uphill)
    5- 90# 12.07 secs (downhill)
    6- 90# 14.84 secs (uphill)
    7- 90# 12.31 secs (downhill)

    400m Run

  16. MOB
    WU x 1 (wall balls for squats)

    Group wu
    Quad rock and roll
    Straddle sit ups
    Calf smash

    Wod: 50 m sled pulls

    45# 18:72 up
    45# 15:69 down
    55# 18:28 up
    70# 17:38 down
    70# 21:78 up
    70# 19:07 down

    Max v-snaps in 2 min – 53
    Sleep walker stretch
    Couch stretch

    First running wod in weeks!! So excited (even with these times

    1. Wow Heather it was an awesome day for you! Congrats on your ‘surviving 500 classes’ status, and that’s great about the running today. We would have had a few good races. 🙂

    2. Congrats Heather…500 classes is an amazing achievement! High fives to Corinna and Heidi who also crossed the 500 class threshold this week too.

  17. Wod: 50 m sled pulls

    45# 19:10 up
    55# 13:69 down
    70# 26:31 up
    70# 13:66 down
    70# 29:13 up
    70# 20:09 down

    Well. Sled pulls. Did not puke.. so win!! I did enjoy being outdoors. Fun class!

  18. Heather Colleen

    Mobility
    WU x1
    Group mobility hell

    Sled drag
    45# Up – 15:84
    70# Down – 17:30
    90# (BECAUSE I’M AN IDIOT) Up – 28:63
    70# Down – 20:44
    70# Up – 23:37
    70# Down – 19:03

    Funny how you can do things accidentally you’d never do on purpose. That’s CrossFit, baby. 🙂

    1. Maybe the lesson is that Kevin should remove the # markings on the weights!! Great job Heather! So fun to have you in my heat.

  19. great video!
    WU x 1 (wall balls instead of squats and strict pullups- got 6 in a row)
    2min skipping

    Group WU
    – Quad rock and roll
    – Straddle sit ups
    – Calf Smash

    WOD: 6 Sled drags (50m – 1 way @ 90#)
    12:16 Down
    11:50 Down
    14:97 Up
    15:25 Up
    12:97 Down
    17:57 Up

    Cashout:
    AMRAP 2mins v-snaps – 25

  20. Sled pulls

    Slowest up hill – 13:56
    Fastest up hill – 13:06

    Slowest down hill – 11:31
    Fastest down hill – 11:16

    Max v-snaps in 2 min – 52

  21. mob wux1 wall ball instead of squat
    group warm up
    quad rock and roll
    straddle sit up
    calf smash
    wod
    sled pull
    45# 11 sec
    65# 11sec
    80# 17 sec up hill
    90# 15 sec
    90# 17 sec up hill
    90# 15 sec
    max v snap in 2 min -3

  22. WU x 1 + Group WU

    Sled Pulls….6 rounds at following weights:
    25-35-45-55-65-70

    I think my book is at the gym & don’t remember my times. Up hill runs were nasty. Felt a little “yukky” at end of WOD, but not as bad as sledding the really heavy weights we did a few weeks ago. Note for next time (God forbid), aim for at least 3 runs at 70#. Legs are toast.

    Cash out: Max V-Snaps in 2 mins = 34 or 35

  23. Mobility
    WUX1 + Group WU
    WOD: Sled Pulls…..7 rounds at following weights:
    45- 14:56 up
    55- 12:82 down
    65- 16:78 up
    70- 15:16 down
    70- 19:54 up
    70- 15:06 down
    70- 21:16 up
    Cashout: V snaps max 2 min. did 22 V snaps+ 25 reg situps
    Great work everyone!!!

  24. mob
    WU x 2 with wallballs
    2 minutes of skipping which quickly turned into about 30 seconds after rope broke! 🙂 found the parts though so WIN!

    calf smash, foam roll, lacrosse ball as a group

    sled pulls @ 90

    13:42 up
    11:02 down
    13:47 up
    11:02 down
    13:41 up
    10:57 down
    13:47 up

    This was surprisingly fun this time and not sure why?? the last few time with sled pulls was brutal. great job 6:45 crew

  25. Mobility
    Wux1

    Group Wu

    Sled Drags

    1. 13:47
    2. 10:74
    3. 13:42
    4. 10:97
    5. 12:44
    6. 10:78

    Max V-Snaps in 2 mins

    Total = 66

  26. Mob
    Wux1 wall ball 20# red band strict pull up
    Group wu
    Wod sled pulls
    Did all rounds with 90#
    12:88 up
    10:58 down
    12:35 up
    9:57 down
    12:45 up
    12:69 up
    14:87 up did 95# on this round

    Cash out v snaps 24 situp 14 was wiped after the sleds

    I do have to agree with Jeff L that I do enjoy when these come up.

  27. Did a warmup with 45#, did 1 run with 55#, then 5 runs with 70#:

    Fastest up: 16:37
    Slowest up: 21:84

    Fastest down: 13:26
    Slowest down: 14:61

  28. “Life” got in the way and missed my class tonight. I have mixed feelings about that…LOL

    Got in a quick 21.5k bike ride after work then had a bit of time later to do some strength at the gym.

    Clean and Jerk x 5
    65-95-115-135(3)-145(2)
    Have to remember to keep my heels down on the dip. Thanks Kevin!

    Stayed around to help a little with the prep class. What a great group of people. Very impressed with how well everyone is doing. 🙂

  29. Mobility
    WU with wall balls instead of squats @ 10#
    2 min of skipping
    Group WU with foam roller & lacrosse ball

    WOD Sled drags
    1. 45# 19.28 uphill
    2. 55# 16.34 downhill
    3. 55# 21.74 uphill
    4. 55# 16.17 downhill
    5. 55# 21.28 uphill
    6. 55# 17.48 downhill
    7. 70# 21.44 downhill
    Cash out max vsnaps in 2 min 20 then switched to sit ups 34 total. Fun night!

  30. Mob
    WU x1 plus 2 minutes of skipping and wall balls instead of squats
    Group stretch (foam rolling)

    Wod: Sled pulls (70#)

    1 – 13.04
    2 – 10.47
    3 – 9.43
    4 – 10.56
    5 – 10.53
    6 – 10.35
    7 – 12.72

    As you can tell most of mine were downhill, it wasn’t my intention, it just worked out that way!

    Max v snaps in 2 minutes: 35

    That was a really fun one, can’t wait to do it again!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro