CrossFit Carolina Beach – CrossFit

– Strength: Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. Make sure you choose the option that best aligns with your ability.
– Metcon: Today’s Metcon is intended to challenge your pacing ability – the pace today should not resemble yesterday’s workout. More of a consistent/controlled pace where you take strategic breaks.

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A: Metcon (No Measure)

Grab Boxes and Barbells and complete:

10 Box Jumps

10 Barbell Push Press

10 Burpees

10 Burpee Box Jumps

10 Barbell Push Jerk

Then with the remainder of time:


– Rope Climbs

– Strict Dips


B1: Rope Climb (5 x 1-2. Rest 45s.)

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

B2: Weighted Dips (5 x 8-10. Rest 45s)

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

If you can do 10 UB strict ring dips, add weight.

Otherwise, keep progressing towards rings, and if sets of 10 are a no go, do reps that you can, then finish with eccentrics.


C: Nutshell (Time)

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees No Box) (65, 45)

14:00 Time Cap

Accessory Work

D: Metcon (Weight)

Light DB Shoulder Circuit

3 x 15 ea. Rest 60s.

– Lateral raise + front raise + Cuban press
– These can be done with 2.5 – 5# plates if needed.

Categories: WOD

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