10 WODs To Do On The Beach This Summer

June 26, 2018 by
Photo courtesy of CrossFit, Inc.
Enjoying Morning Chalk Up? Access additional exclusive interviews, analyses, and stories with an Rx membership.

Lounging and chugging may enough activity for most beach-goers. But some (read: most) CrossFitters can’t quit the sweat for even 1 day. Why? We’ll blame the endorphins. 

Doesn’t matter though, these 10 WODs will give it to them. In buckets.

WOD #1

For time complete the following: 

5 Mile Run
*Every mile perform 25 Burpees

Do we need to explain it? Begin a 5 mile run. After each mile, do 25 burpees. At the end, record your time. Tip: Decide ahead of time to push the burpees, or push the run. Why? Calf cramps are a thing. And they suck. 

WOD #2 “Brenton”

Complete 5 Rounds For Time

100 foot Bear Crawl
100 foot Standing Broad-Jumps
*Do three Burpees after every five broad-jumps.

Put your booty in the air CrossFit Open 18.4 style and show this diddy who’s boss. 

WOD #3

Complete 4 Rounds For Time: 

400 Meter Run
25 Push Ups

WOD #4

Complete For Time

150 Burpees
1 Mile Run

Let’s face it. There are CrossFitters who like running. And CrossFitters who don’t. If you’re in the former group (or you’ve got a 5K sticker on your car or water bottle) this one’s for you. 

WOD #5 “Annie”

Complete For Time: 

50 Double-unders
50 Sit-ups
40 Double-unders
40 Sit-ups
30 Double-unders
30 Sit-ups
20 Double-unders
20 Sit-ups
10 Double-unders
10 Sit-ups

If you’re “that” CrossFitter, you know, the one who schleps a jump rope with him/her everywhere, this one’s for you. It’s a classic girl WOD, so make it fast. Oh, and if you’ve got goggles, wear ’em (don’t want the sand to get into your eyes). 

WOD #6

Complete 3 3-Minute AMRAP, Rest 2 Minutes Between AMRAP

15 sit-ups
15 lunges

Is it even really beach season if you’re not working on your peach and V-lines? Hardly. 

WOD #7 “Cindy-ish” EMOM

Complete 1 Round of The Following, Every Minute on The minute

Every minute on the minute for 20 minutes, do the following:

5 burpees
10 push-up
15 squats

This bugger is a CrossFit mainstay. Obviously it can be tweaked for the beach. If you’ve got a pull-up bar available, go ahead and switch the burpees back to pull-ups and say helllooo to your lats. 

WOD #8

Complete 7 Rounds For Time:

7 Hand Release Pushups
7 Squats
7 Burpees
7 Sit Ups
7 Pistol Squats Right
7 Pistol Squats Left

Can’t do pistols? Do ’em to a cooler. Or a rock. Or beach chair. Have literally zero equipment? Fine, sub for lunges. Just don’t let blame us when your booty’s sore. 

WOD #9 “Beach Murph”

Complete For Time

1 Mile Run
300 Sit-up
200 Push-up
400 Air Squat
1 Mile Run

Just make sure you’re wearing a tight swimsuit for this one. Sand, meet my unmentionables. Unmentionables, meet sand…

WOD #9: Death By Lateral Burpees (Over The Towel)

Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees

…and so on and so forth until you can not complete the amount of reps by the next minute. Can’t complete 15 burpees in a minute? Workout over. 

Only equipment needed? A towel. That’s your barbell substitute for the day. Gotta love functional fitness. 

WOD #10

10-9-8-7-6-5-4-3-2-1 Reps For Time:

Air Squats

Same rep-scheme as Linda. What’s that mean? Set a timer and move through the 10-9-8-7-6-5-4-3-2-1 sequence but doing 10 burpees, 10 push-ups, 10 air squats, and then repeating the sequence this time doing 9 reps of each movement. Then, 8, etc, until you’ve done your last air squat. Holy pectorals. 

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.