10 WODs To Do On The Beach This Summer
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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