Summer is in the air and so too are the beach WODs
It was sunny summer weather all around Vancouver this past weekend and with it came a couple awesome days of workouts. It’s been a long while since my last beach WOD at Kitsilano beach with friends, but it was certainly worth the wait.
Forget the whiteboard, we carved this WOD into the sand…
Kits Beach... our "box" outdoors
WOD: ”Bradley” (10 rounds for time)
- Sprint 100 meters
- 10 Pull-ups
- Sprint 100 meters
- 10 Burpees
- Rest 30 seconds
Note: Subtract rest time off your total to give you a total time for WOD.
Friends... the "Beach" WOD'ers
My time was 21:56… felt like an hour though! LOL! Serves me right for hiking the Grind just before the WOD. ;-)
Of course, that was Saturday, but Sunday was just as stellar and after a few weeks hiatus, the Sunday Funday CrossFit Throwdown classes were back in full swing.
On the board for the 8 and 9 am classes:
The Rise'n'Shine Team
The 9'ers
Warm-up: 21-15-9
- Sit-ups
- Squat Jumps
Tech:
- KB swings
- KB Turkish Get-ups
WOD: 12 min AMRAP
- 6 x Burpees
- 9 x KB Swings
- 12 x Wall Balls
10am “Firebreathers”
The Firebreathers
Warm-up: 5 min AMRAP
- Max Double Unders
Tech: Power Clean
- Build to a 1-rep max
WOD: “The Chief”
Max rounds in 3 minutes of:
- 3 Power Cleans (135/95)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
And the Whiteboard says...
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Tags: bradley, chief, crossfit throwdown, hero, kitsilano beach, sunday funday, wod, workout of the day
This article was written by Dai "The Moose" Manuel
Dai Manuel is a dad, husband, Fitness Town COO, Motivational speaker, CrossFit athlete and coach. Driven to help people live healthier, active lifestyles.
3 comments:
The beach WOD looks good, I’ll note it down and do it one day.
Let me know once you give this one a go. I know you will crush it! After all, a 46 minute grind time you should be crushing a ton of WOD’s!!!
[...] a fantastic day at Kits beach! Congrats to all those who participated in this morning’s Sunday Funday Throwdown workout… you guys freaking [...]