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:

Burpees
Push-Ups
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. 


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