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Events

30
Oct

2017 SURF AND 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.

2017 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
Each team member must complete a minimum of 10 repetitions per exercise.
The snatches can be power or squat.
For time:
50 Calorie Air Bike
40 x Snatches (135/95)
50 x Deadlifts (275/185)

WORKOUT 2 “2 MINUTES AND 30 REPS”
Each team member will go through the ladder once.
The cleans can be power or squat.
There is a 2 minute timecap.
For time:
5 x Cleans (115/75)
5 x Cleans (135/95)
5 x Cleans (155/115)
5 x Cleans (175/125)
5 x Cleans (195/135)
5 x Cleans (215/145)

WORKOUT 3 “TEAM EFFORT 2”
Each team member will complete one round.
The 3 parts of the workout are scored individually by combining the team members’ score.
In part 2, the first unbroken set is doubled for scoring purposes.
2 rounds of a 3 minute running clock”
PART 1: AMRAP Calorie Row
PART 2: AMRAP Chest To Bar Pull-Ups OR Toes To Bar
PART 3: AMRAP Burpees Over Bar

WORKOUT 4 “ALTERNATING SURF AND TURF”
One team member will complete the exercises before the plus sign and the other team member the exercises after the plus sign.
The team cannot advance to the next row until they have both completed the exercises on the current row.
For time:
200m Swim + 50 x D-Ball Squats (100/70)
40 x D-Ball Squats (100/70) + 150m Swim
100m Swim + 30 x D-Ball Squats (100/70)
20 x D-Ball Squats (100/70) + 50m Swim

WORKOUT 5 “D-BALL GETS WET”
The team can decide which person will start.
Each team member will complete one entire round.
2 rounds for time:
10 x D-Ball Push-Ups
50m Swim
10 x D-Ball Push-Ups
50m Water D-Ball Carry (100/70)
10 x D-Ball Push-Ups
25m Underwater D-Ball Roll (100/70)

30
Oct

2017 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.

2017 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
Each team member must complete a minimum of 10 repetitions per exercise.
For time:
50 Calorie Air Bike
40 x Ground To Overheads (95/65)
50 x Deadlifts (225/155)

WORKOUT 2 “2 MINUTES AND 30 REPS”
Each team member will go through the ladder once.
The cleans can be power or squat.
There is a 2 minute timecap.
For time:
5 x Cleans (85/55)
5 x Cleans (105/75)
5 x Cleans (125/95)
5 x Cleans (145/105)
5 x Cleans (165/115)
5 x Cleans (185/125)

WORKOUT 3 “TEAM EFFORT 2”
Each team member will complete one round.
The 3 parts of the workout are scored individually by combining the team members’ score.
In part 2, the first unbroken set is doubled for scoring purposes.
2 rounds of a 3 minute running clock”
PART 1: AMRAP Calorie Row
PART 2: AMRAP Horizontal Chest To Bar Rows
PART 3: AMRAP Burpees Over Bar

WORKOUT 4 “ALTERNATING SURF AND TURF”
One team member will complete the exercises before the plus sign and the other team member the exercises after the plus sign.
The team cannot advance to the next row until they have both completed the exercises on the current row.
For time:
200m Swim + 50 x D-Ball Squats (70/50)
40 x D-Ball Squats (70/50) + 150m Swim
100m Swim + 30 x D-Ball Squats (70/50)
20 x D-Ball Squats (70/50) + 50m Swim

WORKOUT 5 “D-BALL GETS WET”
The team can decide which person will start.
Each team member will complete one entire round.
2 rounds for time:
10 x Push-Ups (Hand Release)
50m Swim
10 x Push-Ups (Hand Release)
50m Water D-Ball Carry (70/50)
10 x Push-Ups (Hand Release)
25m Underwater D-Ball Roll (70/50)

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.