Surf Athletics

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WARM-UP 2 ROUNDS 10 Air Squats 5/5 Split Squats 5/5 Single Arm KB Deadlifts 10 Scap Push Ups 2 ROUNDS 5 1+½ Air Squats 5/5 Front Foot Elevated Split Squats 5/5 SA Russian KB Swings 5 Push-Up to Pike STRENGTH 3 SETS 6 Reps of 1+1/2 Back Squats* -Rest 1:30- 6/6 DB Farmer Front Foot Elevated Split Squat -Rest 1:30 b/t Sets-...

WOD 8.12.22 Friday • Surf Athletics CrossFit WARM-UP 2 ROUNDS 10 Air Squats 5/5 Split Squats 5/5 Single Arm KB Deadlifts 10 Scap Push Ups 2 ROUNDS 5 1+½ Air Squats 5/5 Front Foot Elevated Split Squats 5/5 SA Russian KB Swings 5 Push-Up to Pike STRENGTH 3 SETS 6 Reps of 1+1/2 Back Squats* -Rest 1:30- 6/6 DB Farmer Front Foot […]

WARM-UP 3 SETS 10 Slam Ball Ground to Overhead 8 Slam Ball Step Ups 6 Scap Pull-Ups 4 Kipping Swings WOD FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 50 Toes to Bar 40 Alt. Slam Ball Step-Ups* (24/20) 500/400m Row 30 Slam Balls 25 Toes to Bar 20 Alt. Slam Ball Step-Ups 1000/800m Row POST-WORKOUT STRENGTH 2 SETS :30 1-Arm heavy DB Overhead Hold (Right) -Rest :15- 30 Alt. V-Ups -Rest :15- :30 1-Arm heavy DB Overhead Hold (Left)

WOD 8.11.22 Thursday • Surf Athletics CrossFit WARM-UP 3 SETS 10 Slam Ball Ground to Overhead 8 Slam Ball Step Ups 6 Scap Pull-Ups 4 Kipping Swings WOD FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 50 Toes to Bar 40 Alt. Slam Ball Step-Ups* (24/20) 500/400m Row 30 Slam Balls 25 Toes to Bar 20 Alt. Slam Ball Step-Ups 1000/800m Row […]

WARM-UP 7 SETS (:45 work // :15 rest) MIN 1 - EZ Bike MIN 2 - Good Mornings MIN 3 - DB Upright Rows MIN 4 - 10 Calf Raises + 10 Vertical Jumps MIN 5 - Moderate/Fast Bike MIN 6 - DB Deadlifts MIN 7 - Single Unders STRENGTH EVERY 2:00 x 6 SETS 1 High Hang Power Clean + 2 Hang Power Cleans WOD AMRAP 15 15/12 Cal Bike 15 DB Hang Power Clean (50/35)|(35/20) 60 Double Unders

WOD 8.10.22 Wednesday • Surf Athletics CrossFit WARM-UP 7 SETS (:45 work // :15 rest) MIN 1 – EZ Bike MIN 2 – Good Mornings MIN 3 – DB Upright Rows MIN 4 – 10 Calf Raises + 10 Vertical Jumps MIN 5 – Moderate/Fast Bike MIN 6 – DB Deadlifts MIN 7 – Single Unders STRENGTH EVERY 2:00 x 6 SETS […]

WARM-UP 2 ROUNDS 1:00 Cardio Choice 5 Air Squats + 5 Narrow Stance Squats 5 Push-Up to Down Dog 2 ROUNDS 5 Jumping Air Squats 5/5 Moose Antlers 5 Scap Pull-Ups + 5 Kip Swings STRENGTH 3 SETS* 6 Reps of 1+1/2 Strict Press** Immediately Into... 8-12 DB Goblet Heel Elevated Narrow Stance Squats. *Start Light and Build to a Moderate Weight....

WOD 8.9.22 Tuesday • Surf Athletics CrossFit WARM-UP 2 ROUNDS 1:00 Cardio Choice 5 Air Squats + 5 Narrow Stance Squats 5 Push-Up to Down Dog 2 ROUNDS 5 Jumping Air Squats 5/5 Moose Antlers 5 Scap Pull-Ups + 5 Kip Swings STRENGTH 3 SETS* 6 Reps of 1+1/2 Strict Press** Immediately Into… 8-12 DB Goblet Heel Elevated Narrow Stance Squats. *Start...

WARM-UP 200m Team Run AMRAP x 7 MINUTES 5/5 Single Arm DB Upright Row 5 Sumo Stance Good Mornings 5 Up-Downs over the Bar 5 Sumo Stance Squats 200m Team Run STRENGTH 12-10-8 Sumo Deadlift* + 20 Banded Upright Rows. *Start Moderate and Build to a Moderate-Heavy Weight. WOD EMOM 16 MIN 1 - 200m Run MIN 2 - 15 Sumo Deadlift High Pull (95/65)|(65/45) MIN 3 - Max Burpees Over The Bar MIN 4 - Rest

WOD 8.8.22 Monday • Surf Athletics CrossFit WARM-UP 200m Team Run AMRAP x 7 MINUTES 5/5 Single Arm DB Upright Row 5 Sumo Stance Good Mornings 5 Up-Downs over the Bar 5 Sumo Stance Squats 200m Team Run STRENGTH 12-10-8 Sumo Deadlift* + 20 Banded Upright Rows. *Start Moderate and Build to a Moderate-Heavy Weight. WOD EMOM 16 MIN 1 – 200m […...

WARM-UP EMOM 6 MIN 1 - :45 Max Up Down Step Ups MIN 2 - :45 Air Squat + Broad Jumps MIN 3 - :45 Alternating Groiners STRENGTH 6 SETS* — every 3 mins 5 Back Squats @ 21X1 -Rest :30- 15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold *Build to a weight heavier than last week - Moderate to Mod-Heavy. Use a plate to elevate feet for GBU. WOD AMRAP 15 21 Up-Downs 15 Box Jumps (24/20) 9 Back Squats (135/95)|(95/65)

WOD 8.5.22 Friday • Surf Athletics CrossFit WARM-UP EMOM 6 MIN 1 – :45 Max Up Down Step Ups MIN 2 – :45 Air Squat + Broad Jumps MIN 3 – :45 Alternating Groiners STRENGTH 6 SETS* — every 3 mins 5 Back Squats @ 21X1 -Rest :30- 15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold *Build to a weight […]

WARM-UP 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK... Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WOD FOR TIME* 10-9-8-7-6 Shoulder to Overhead (135/95)|(95/65) Up-Downs Over Bar…...

WOD 8.4.22 Thursday • Surf Athletics CrossFit WARM-UP 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WOD F...

WARM-UP 400m Team Run (or 2:00 Cardio Choice) 2 ROUNDS 4 Burpee Broad Jumps 6 Empty Barbell Upright Rows 8 Wide Stance Squats 2 ROUNDS 4 Burpee Tuck Jumps 6 Empty Barbell Clean Deadlifts 8 Narrow Stance Squats 400m Run (2:00 Cardio Choice) STRENGTH EVERY 2:00 x 6 SETS* 3 Hang Muscle Cleans + 2 Hang Power Cleans + 1 Front Squat *Clean Technique Day. WOD "THE HEAT" AMRAP 10 8 Front Squats (95/65)|(65/45) 8 Hang Power Cleans

WOD 8.3.22 Wednesday • Surf Athletics CrossFit WARM-UP 400m Team Run (or 2:00 Cardio Choice) 2 ROUNDS 4 Burpee Broad Jumps 6 Empty Barbell Upright Rows 8 Wide Stance Squats 2 ROUNDS 4 Burpee Tuck Jumps 6 Empty Barbell Clean Deadlifts 8 Narrow Stance Squats 400m Run (2:00 Cardio Choice) STRENGTH EVERY 2:00 x 6 SETS* 3 Hang Muscle Cleans + 2 […]

WARM-UP 6 SETS (:40 ON/ :20 OFF) MIN 1 - 100M Run MIN 2 - Standing Hamstring Kicks MIN 3 - Inchworm Push-Ups MIN 4 - 100m Run MIN 5 - Lunge + Lunge + Air Squat MIN 6 - Scap Pull-Ups EXTENDED WARM-UP 3 SETS 10 Banded Strict Pull-Up 15 Banded Good Mornings 10 DB Floor Press -Rest 1:30 b/t Sets- WOD 5 SETS ON A 5 min RUNNING CLOCK ... 200m Run 10 Deadlifts (185/135)|(135/95) 15 Pull-Ups -Rest Remainder of Time-

WOD 8.2.22 Tuesday • Surf Athletics CrossFit WARM-UP 6 SETS (:40 ON/ :20 OFF) MIN 1 – 100M Run MIN 2 – Standing Hamstring Kicks MIN 3 – Inchworm Push-Ups MIN 4 – 100m Run MIN 5 – Lunge + Lunge + Air Squat MIN 6 – Scap Pull-Ups EXTENDED WARM-UP 3 SETS 10 Banded Strict Pull-Up 15 Banded Good Mornings 10 […]

WARM-UP 2:00 EZ Bike 2 SETS 5/5 Moose Antlers 10 SLOW Shoulder Taps 5 Arnold Press 20 Mountain Climbers 5 :20 DB Overhead Hold 2:00 MOD Bike STRENGTH 4SETS 8 Tempo Strict Press 10/10 Alt Upright Row WOD FOR TIME 10/10 1-Arm DB Push Press (50/35)(35/20) 30/22 Cal Bike 60 Crossbody Mountain Climbers (30/leg) 15/15 1-Arm DB Push Press 30/22 Cal Bike 60 Mountain Climbers 20/20 1-Arm DB Push Press 30/22 Cal Bike 60 Crossbody Mountain Climbers

WOD 8.1.22 Monday • Surf Athletics CrossFit WARM-UP 2:00 EZ Bike 2 SETS 5/5 Moose Antlers 10 SLOW Shoulder Taps 5 Arnold Press 20 Mountain Climbers 5 :20 DB Overhead Hold 2:00 MOD Bike STRENGTH 4SETS 8 Tempo Strict Press 10/10 Alt Upright Row WOD FOR TIME 10/10 1-Arm DB Push Press (50/35)(35/20) 30/22 Cal Bike 60 Crossbody Mountain Clim...

WARM-UP 2 ROUNDS :30 Jump Rope 5 Kang Squats 10 PVC Pass Through Lunges 2 ROUNDS 5 Plate YTW’s 5 Barbell Sn**ch Grip Hang High Pulls 10 PVC Overhead Squats STRENGTH ON A 15:00 RUNNING CLOCK ... Build to a Heavy 3-Rep Hang Power Sn**ch WOD FOR TIME 75 Thrusters (45/35)|(35/25) 200 Double Unders 75 Thrusters

WOD 7.29.22 Friday • Surf Athletics CrossFit WARM-UP 2 ROUNDS :30 Jump Rope 5 Kang Squats 10 PVC Pass Through Lunges 2 ROUNDS 5 Plate YTW’s 5 Barbell Sn**ch Grip Hang High Pulls 10 PVC Overhead Squats STRENGTH ON A 15:00 RUNNING CLOCK … Build to a Heavy 3-Rep Hang Power Sn**ch WOD FOR TIME 75 Thrusters (45/35)|(35/25) 200 Double Unders 75 ...