Surf Athletics

WARM-UP EMOM x 7 MINUTES MIN 1 - :40 Mountain Climbers MIN 2 - :40 Good Mornings MIN 3 - :40 Up-Downs MIN 4 - :40 Bird Dogs MIN 5 - :40 KB Goblet Reverse Lunges MIN 6 - :40 KB Deadlifts MIN 7 - :40 Burpees STRENGTH 4 SETS* 6/6 Single Leg Barbell RDL 6/6 Front Rack Barbell Reverse Lunges... https://surfathleticscrossfit.com///24/wod-1-25-21-monday/

WARM-UP 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings STRENGTH EVERY 3:30 x 5 SETS 6 Tempo Deadlifts (2011)* 8/8 Plate Elevated Curtsey Squats :30 Double Under Practice *Build to a moderate weight.... https://surfathleticscrossfit.com///22/wod-1-22-21-friday/

WARM-UP 2 Rounds (10:00 CAP) 10 Quad Heel Taps 20 Mountain Climbers 10 Boot Straps Into.. 2 Rounds 10 Up-Downs 10 Scap Push-Ups 10 Reverse Lunges Into 2 Rounds 8 Burpees 10 Jump Squats STRENGTH EMOM 10 MIN 1 - 6 Tempo Back Squats (30X1)* MIN 2 - 15 Single DB Glute Bridge-Up *Keep weight moderate. WOD FOR TIME 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50/35)|(35/20) Burpees Over DB -Rest 2:00- 10-9-8-7-6-5-4-3-2-1 DB Goblet Squats Up-Downs Over DB https://surfathleticscrossfit.com//21/wod-1-21-21-thursday/

WARM-UP EMOM 8 MIN 1 - :45 Mountain Climbers MIN 2 - 10 Scap Ring Rows + 5 Ring Rows MIN 3 - 12 Push-Up to Pike MIN 4 - :45 Hollow Rocks STRENGTH 5 SETS (no timer) 8 Tempo Strict Press (21X0)* 8/8 KB Upright Row *Keep weight light-moderate. WOD AMRAP 2 Max Barbell Strict Press (45/35) -Rest 1:00- AMRAP 8 10 Pull-Ups 10 Up-Downs -Rest 1:00- AMRAP 2 Max Barbell Strict Press (45/35) https://surfathleticscrossfit.com///wod-1-19-21-wednesday/

Warm up Run 200m Agile 8 Strict Gymnastics 3 Rounds for Practice (Not for Score): 1:00 Freestanding Handstand Holds 1:00 3-Pause Strict Pull-Ups* 1:00 Alternating Pistols 1:00 3-Pause Deficit Pushups* 1:00 Rest *3-Pause Strict Pull-Ups: 1s pause halfway up, 1s pause with chin over the bar, 1s pause halfway down. *3-Pause Deficit Pushups: With hands on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom range, 1s pause halfway up. Conditioning AMRAP 20: 40 Wallballs (20/14) 30 1-Arm Alt DB Snatches (50/35) 20 Dead Bugs 100m Run https://surfathleticscrossfit.com//28/wod-12-29-20-tuesday/

WARMUP 2:00 Cardio Choice into... 2x 30 Single Unders 5 Burpees 30 Mountain Climbers STRENGTH 6 SETS 4 Wide-leg Box Back Squat WOD For Time: 10-9-8-7-6-5-4-3-2-1: Strict Press (95/65) After Each Set: 8 Toes to Bar 12/10 Calorie Bike Erg https://surfathleticscrossfit.com//12/27/wod-12-28-20-mon/

WARM UP 2:00 CARDIO 4x 8 RDL 8 PWR CLEAN 8 FRONT SQUAT 10 FROGGERS STRENGTH 7 SETS 1 PWR CLEAN 1 CLEAN 1 FRONT SQUAT WOD AMRAP 15 10 PWR CLEAN 8 FRONT SQUAT 6 HSPU 4 BURPEE BOX JUMP https://surfathleticscrossfit.com//30/wod-12-30-20-wednes/

Warmup AMRAP 8 100m Run 10 split Squat Jump 8 Pushups 4 Boot-strappes WOD 5 Rounds: 12 V-Ups 24 Single DB Floor Press (12ea) 20 Single DB Split Squat (10ea) https://surfathleticscrossfit.com///wod-12-24-20-thursday/

Warm up Run 400m + EMOM 3 6 Burpees into Max Single Unders Strength 5 sets (on the 3:00's) 8 Back Squats WOD For Time: 150 Wallballs (20/14) 100 Box Jumps (24"/20") 50 1-arm DB Power Snatch Partition However You'd Like (20 min cap) https://surfathleticscrossfit.com///wod-12-9-20-wednesday/

Warm Up Run 600m 3x 30 jump rope 20 walking lunges 15 band pull aparts 2 wall walks or 4 inch worms Conditioning 8 Rounds for time: 45 Double-Unders 30 Air Squats 15/12 Calorie Row Skill Conditioning On the 2:00 x 5 Rounds (10:00): 20 GHD Sit-Ups (25 foot-anchored sit-ups) Time Remaining: Max Distance Handstand Walk https://surfathleticscrossfit.com//22/wod-12-23-20-wednes/

WARM-UP 2:00 cardio Into 2 ROUNDS 10 PVC Pass Through 8 Jumping Squats 6 Up-Downs Into 1 ROUND* 5 Snatch Deadlift 5 Snatch Grip Press 5 Burpees *This round will be performed with the empty BB STRENGTH 4 Sets- every 2:00 2 Snatch Hi-Pulls 3 Hang Power Snatch* *Moderate-Heavy for all Sets WORKOUT AMRAP 15 200m run 6 Burpees Over the Bar 2 Hang Power Snatch (135/95)|(95/65)* *Power Snatch reps increase by 2 every round. 2, 4, 6 etc https://surfathleticscrossfit.com//21/wod-12-22-20-tuesday/

WARM-UP AMRAP 5 30 Mountain Climbers 20 Lateral Jumps Over Barbell 10 Good Mornings 5 Burpees STRENGTH EMOM 3 5 High Hang Power Clean -REST 1 min- EMOM 4 4 Hang Power Clean -REST 1 min- EMOM 5 3 Power Cleans *Increase weight every round. Start light and build to moderate. WOD AMRAP 6 6 Hang Power Cleans (95/65)|(65/45) 8 Front Rack Reverse Lunges 10 Up-Downs Over Bar -Rest 2:00- AMRAP 6 3 Power Cleans (115/75)|(75/55) 4 Front Rack Forward Lunges 5 Burpees Over Bar https://surfathleticscrossfit.com//12/07/wod-12-8-20-tues/

WARM-UP 4 SETS 8/8 SA KB Deadlift 6/6 SA KB Russian KB Swing 4/4 SA KB Turkish Sit-Ups 10 Slam Balls STRENGTH 3 SETS FOR QUALITY 3/3 Turkish Get-Ups 100m Single KB OH Walk* *Athletes will switch arm at 50m. -Rest As Needed b/t Sets- WOD 6 RFT 12 Slam Balls (20/10) 12 Russian KBS (53/35)|(35/26) 12 Single KB Front Rack Reverse Lunge* 24 Alt. V-ups *Alternate FR side each round. https://surfathleticscrossfit.com///wod-10-29-20-thursday/

WARM-UP 3X 5 BB Clean Deadlifts 5 BB Bent Over Rows 5 BB Strict Press 8/6 Cal Row STRENGTH ON A 15:00 RUNNING CLOCK... Establish a Heavy 3-Rep Power Clean WOD AMRAP 12 250m Row 9 Power Cleans (115/75)|(75/55) 6 Push Press EXTRA 3 SETS 12-15 REPS BENCH PRESS https://surfathleticscrossfit.com//27/wod-10-28-20-wednes/

WARM-UP 1:00 Perfect Kang Squats Into 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch 10 push ups :30 Plank Hold *After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the bench press with some load!... https://surfathleticscrossfit.com///06/wod-12-7-20-monday/

WARM-UP 4 SETS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Hip bridge w/ mini-band :15 Active Bar Hang :15 Top of Ring Dip Hold STRENGTH DEADLIFT 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. WOD 4 SETS 10 Unbroken "Library" Deadlifts (Athlete Choice, Heavy)... https://surfathleticscrossfit.com///03/wod-12-4-20-friday/

WARM-UP 1 ROUND 10 Alt. Lunges 10 Slow Deadbugs 50m Shuttle Run Into 1 ROUND 10 Alt. Step-Ups 10 Tuck-ups 50m Shuttle Run Into 1 ROUND 6-8 Box Jumps 10 V-ups 50m Shuttle Run STRENGTH 15-12-12-10* Bent Over Rows- AHAP *Superset each set of B.O. ROW with 5-7 Barbell ABS Roll-outs WOD 3 RFT- 16 MIN CAP 400m Run 30 Box Jumps (24/20) 20 Toes to Bar https://surfathleticscrossfit.com/?p=5699

Warmup Row 500m Mini band series 3 sets 10 KBS 5 Goblet Squat :30 ea lunge stretch STRENGTH Back Squat 8 Sets- on the 3:00 3 sets of 6 reps @ 60% 3 sets of 8 reps @ 60% 2 sets of 10 reps@ 60% 3 Quality sets-AHAP 5 DB 1-leg RDL 10 DB Goblet Squat 20 DB SHRUGS CARDIO 4 sets :30 wall sit :15 rest https://surfathleticscrossfit.com//10/25/wod-10-26-20-mon/

WARM-UP 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into 3 SETS 20 Single Unders* 100m Run 10 Strict Press STRENGTH STRICT PRESS 1x2 @ 80% (Moderate) of 2RM 1x2 @ 85-90% (Mod-Heavy) 1x2+ @ 95% (Heavy)* *As many reps as possible w/o failure...no more than 4-6. WOD 7 SETS ON A 2:00 RUNNING CLOCK... 200m Run 5 Burpees Max Double Unders in time remaining https://surfathleticscrossfit.com//02/wod-12-3-20-thursday/

WARM-UP TABATA (8 ROUNDS, :20 ON/ :10 OFF)* 1 - Single-Unders 2 - Kip Swings 3 - Burpees 4 - DB Deadlifts STRENGTH 3 SETS FOR QUALITY 7-10 Strict Chin-Up 25 Banded Row 1:00 Double Under Practice WOD AMRAP 16 3 DB Burpees (50/35)|(35/20) 7 Pull-ups 21 Double Unders https://surfathleticscrossfit.com//10/22/wod-10-24-20-fri/

WARM-UP 2 ROUNDS 10 Alt. Box Step-Ups 10 Scap Push-ups Into 2 ROUNDS 6-8 Box Jump Overs 8/8 SA DB Strict Press Into 1 ROUND 6 Box Jump Overs 6 Burpees STRENGTH 5 Sets- on the 2:30 5 strict press WOD 6 SETS 15 Box Jump Overs (24/20) 10 Push Press (75/55) https://surfathleticscrossfit.com///wod-10-23-20-thursday/

WARMUP Agile 8, then: AMRAP 7 100m Run 3 wall walks 20 Lunges Pausing Front Squat Complex 5 Sets- every 2 mins 1 Pausing Front Squat (3s in bottom) 2 Front Squat Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Bar taken from the ground. Down to Earth 7 Rounds 200m Run 7 Thrusters (RX+115/85)(Rx95/65)(int65/45) 7 Bar-Facing Burpees https://surfathleticscrossfit.com//20/wod-10-21-20-wednes/

WARMUP Run 400 m 3 sets 40 Jumping Jacks 10 scap pushups 10 scap pullups 20 Band pull aparts STRENGTH 5 Sets 4 Bench Press (Work to heavy) Then... 1 Set of Max reps @ 80% 1 Set of Max reps @ 70% Then... Incline Bench Press 12-10-8 reps AHAP WOD 30-20-10 Cal assault bike Sit ups 3 sets Max pullups https://surfathleticscrossfit.com//19/wod-10-20-20-tuesday/

WARM-UP 3 Sets 15 BANDED HIP Bridge 10 ea. Side clams 10 Alt. Step-Ups Into 3 Sets 5 KBS 5 KB Sumo Deadlift 5 Box Jumps 5 Hollow Rocks STRENGTH 3 SET FOR QUALITY 8/8 DBL DB/KB Front Rack Elevated Lunge 10 Slow Dragonfly* *Flutter Kicks on Lower Down WOD 4 SETS FOR MAX REPS 1:00 - Russian KB Swings (63/44)(53/35) 1:00 - Alt. V-ups 1:00 - KB Sumo Deadlift High Pull 1:00 - Box Jumps (24/20) https://surfathleticscrossfit.com//10/18/wod-10-19-20-mon/

WARM-UP EMOM 6 MIN 1 - :45 Bike MIN 2 - :45 Single Unders MIN 3 - :45 Bike MIN 4 - :45 SA DB Hang Clean MIN 5 - :45 Bike MIN 6 - :45 SA DB Push Press STRENGTH 5 SETS -EVERY 2 MIN 2 Hang Power Clean + 2 Shoulder to OH WOD TABATA 8 SETS (:20 ON / :10 OFF) [ 28 more words ] https://surfathleticscrossfit.com//10/15/wod-10-16-20-fri/

WARM-UP 3 ROUNDS 100m Run 8/6 Cal Row 12 DBL DB Deadlift STRENGTH 5 SETS 3 Deadlift *Start moderate-heavy and end heavy. WOD 4 RFT 20 Back Rack Forward Lunges (95/65)|(65/45) 20 Up-Downs Over Bar 20 DB Weighted Sit-ups (35/20) -Time Cap 15:00- https://surfathleticscrossfit.com///wod-10-15-20-thursday/

WHAT CAN YOU DO ABOUT VISCERAL FAT? Women should have a waist measurement of 35 inches or less and men 40 inches or less. If your measurements are larger, you may be at risk of:... Type 2 diabetes Heart attack or stroke High cholesterol Certain types of cancer, especially colon and pancreatic cancer High blood pressure Sleep apnea WHAT CAN YOU DO ABOUT VISCERAL FAT? Fortunately, you don’t need any special procedures or techniques to eliminate belly fat. Diet and exercise are still the key components to eliminating it. To target visceral fat, ditch the processed junk and focus your diet on whole foods. Some people do well adopting a lower-carb diet short-term to reduce visceral fat quickly. The majority of your diet should consist of plenty of vegetables and lean proteins. Avoid processed foods and foods with low-quality fats. Limit dairy products, which can be inflammatory, and avoid processed meat completely. Consume ‘good fats’ from fish, olive oil, and nuts. The best thing you can do is avoid foods with added sugar. Great abs start in the kitchen, but you have to move your body too. The Department of Health and Human Services recommends at least 150 minutes per week of moderate aerobic activity, such as walking or biking, or 75 minutes a week of heavy aerobic exercise, such as running. If you’re fighting belly fat, though, you may want to include weight training, body resistance, and work in some cardio. If you think you don’t have time, a few minutes is better than nothing. Take a walk on your lunch hour, take the stairs instead of the elevator, park in the last spot in the parking lot to help your body burn more calories and melt belly fat.