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Events

30
Oct

2016 Surf & Turf Rx Workouts

The Rx workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2016 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Burpees Over Box (20)
30 x Ground To Overheads (135/95)
30 x Pull-Ups
20 x Burpees Over Box (20)
20 x Ground To Overheads (185/125)
20 x Chest To Bar Pull-Ups
10 x Burpees Over Box (20)
10 x Ground To Overheads (225/155)
10 x Muscle-Ups

WORKOUT 2 “BURNER”
Each gender must complete 1 round.
The team can decide which gender will start.
Team member 2 can begin immediately after team member 1 completes the air bike.
2 rounds for time:
30/20 Calorie Air Bike
100 x Double-Unders

WORKOUT 3 “TEAM EFFORT”
One team member will complete each exercise.
The time from each exercise will be combined for a total time.
EXERCISE 1:
For time:
1000m Row
EXERCISE 2:
For time:
200m Swim

WORKOUT 4 “UNDER THE SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
30 x Burpees
50m Underwater Plate Swim (45/25)

WORKOUT 5 “TURF THEN SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Fat Bar Deadlifts (205/115)
20 x Kettlebell Goblet Squats (70/53)
20 x Push-Ups (Hand Release)
50m Swim
50m Overhead Bucket Carry (42/31)

30
Oct

2016 Surf & Turf Scaled Workouts

The Scaled workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2016 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Burpees Over Bar
30 x Ground To Overheads (95/65)
30 x Horizontal Bar Rows
20 x Burpees Over Bar
20 x Ground To Overheads (135/85)
20 x Horizontal Bar Rows
10 x Burpees Over Bar
10 x Ground To Overheads (165/105)
10 x Horizontal Bar Rows

WORKOUT 2 “BURNER”
Each gender must complete 1 round.
The team can decide which gender will start.
Team member 2 can begin immediately after team member 1 completes the air bike.
2 rounds for time:
30/20 Calorie Air Bike
50 x Lateral Bar Jumps

WORKOUT 3 “TEAM EFFORT”
One team member will complete each exercise.
The time from each exercise will be combined for a total time.
EXERCISE 1:
For time:
1000m Row
EXERCISE 2:
For time:
200m Swim

WORKOUT 4 “UNDER THE SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Burpees
50m Underwater Plate Swim (45/25)

WORKOUT 5 “TURF THEN SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Fat Bar Deadlifts (115/75)
20 x Kettlebell Goblet Squats (44/26)
20 x Push-Ups (Hand Release)
50m Swim
50m Overhead Bucket Carry (42/31)

19
Nov

CrossFit Kids Holiday Schedule

CrossFit Kids will be taking a winter break with the kids.

There will be no CrossFit Kids classes from December 21st, 2015 to December 31st, 2015.

Classes will resume on January 4th, 2016!

11
Nov

2015 SURF & TURF Q&A

Any questions we receive from the athletes will be posted here with answers so all the teams can read them.

* Q: (WORKOUT #4) What kind of kicking is allowed on the paddleboard kick?
* A: Any kind of kicking is allowed: flutter, whip/frog, dolphin, etc.

* Q: (WORKOUT #1 & #2) What kind of barbells will be used?
* A: On workout #1A: men’s (45#) for the bench press and fat bar (25#) for the deadlift. On workout #1B: men’s (45#) for the clean. On workout 2: one men’s bar (45#) and one women’s bar (35#).

* Q: (WORKOUT #2) On the thrusters, can the non-working team member hold the bar in the rack while the working team member is doing thrusters?
* A: Sure, but you still have to do a hand slap during the transition. If you can hand slap while holding the bar in the rack, go for it.

* Q: (WORKOUT #2) Can you squat clean on the first thruster of a set?
* A: Yes.

* Q: (WORKOUT #1) Do we have to use clips when changing the weight?
* A: As a safety issue due to the proximity of the teams, clips will be mandatory on the bench press and cleans. There will be no clips for the fat bars (we actually don’t have any that fit the bar).

* Q: (WORKOUT #1B) Do we have to complete 4 burpees if we want to do cleans that don’t count as attempts?
* A: No. Only burpees need to be completed on actually attempts. Remember, if you succeed on a bunch of practice cleans, but then fail on your attempts, your score will be 0. For example, Jill does 4 burpees and hits 155#. Jack hits 155#, then hits 185#. He then does 4 burpees and fails #205. The team score would be Jill: 155 and Jack: 0 for a 155 total.

* Q: (WORKOUT #4) Are the kettlebell swings Russian or American?
* A: American

* Q: (WORKOUT #2) On the burpees over box, can I use my hands on the box?
* A: Regardless of Rx or Scaled, only the feet can touch the box.

* Q: (WORKOUT #3 & #4) What am I allowed to wear in the pool?
* A: You can wear goggles, nose or ear plugs, but nothing on your feet.

* Q: (WORKOUT #1A) In the scaled division, can a male just leave the 5 pound weight on for the bench so the weight will be 145#?
* A: Sure. That is okay.

7
Nov

2015 Surf & Turf Rx Workouts

The Rx workouts are released!

Below is a brief overview of the 4 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

Surf & Turf Workout PDF

WORKOUT 1A
Each team member will alternate rounds.
4 minutes for rounds:
15 x Bench Presses (165/75)
15 x Fat Bar Deadlifts (165/115)

Rest 1 minute.

WORKOUT 1B
There is a 4 burpee over bar buy-in for each clean attempt.
Use 5 minutes to find the team’s 1RM:
Clean

WORKOUT 2
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Thrusters (135/85)
30 x Double-Unders
30 x Burpees Over Box (24)
30 x Double-Unders
30 x Chest To Bar Pull-Ups
30 x Double-Unders
30 x Snatches (135/85)

WORKOUT 3
Each team member will alternate rounds.
10 minutes for rounds:
50m Swim
10 x Push-Ups (Hand Release)
10 x Jumping Air Squats

WORKOUT 4
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Kettlebell Swings (70/53)
100m Plate Water Run (45/25)
20 x Goblet Squats (70/53)
25m Paddleboard Kick
25m Swim

7
Nov

2015 Surf & Turf Scaled Workouts

The Scaled workouts are released!

Below is a brief overview of the 4 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

Surf & Turf Workout PDF

WORKOUT 1A
Each team member will alternate rounds.
4 minutes for rounds:
15 x Bench Presses (135/55)
15 x Fat Bar Deadlifts (125/75)

Rest 1 minute.

WORKOUT 1B
There is a 4 burpee over bar buy-in for each clean attempt.
Use 5 minutes to find the team’s 1RM:
Clean

WORKOUT 2
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Thrusters (95/55)
30 x Lateral Bar Jumps
30 x Burpees Over Box (20) Step Overs Allowed
30 x Lateral Bar Jumps
30 x Hang Power Cleans (95/55)
30 x Lateral Bar Jumps
30 x Ground To Overheads (95/55)

WORKOUT 3
Each team member will alternate rounds.
10 minutes for rounds:
50m Swim
10 x Push-Ups (Hand Release)
10 x Jumping Air Squats

WORKOUT 4
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Kettlebell Swings (44/26)
100m Plate Water Run (45/25)
20 x Goblet Squats (44/26)
25m Paddleboard Kick
25m Swim