CrossFit Games Open 13.1 As many reps as possible in 17 Min 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs LV2: 65/95/125/160, 35/65/80/100 LV1: 45/75/100/120, 15/35/65/80 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click...
November Challenge of the Month! Max Handstand Walk / Max HS hold on wall WOD: 26 min AMRAP 6-8-10 Back Squats (from the floor) 6-8-10 HSPU 6-8-10 T2B After finishing the set of 10, go back to 6 and so on Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ...
STRENGTH: Clean Pulls Every 90 Seconds 3-3-2-2-1-1-1 *Start at 85% of Clean WOD: Every 2 MIN For 6 Rounds 12 Box Jump Overs 24/20 6 Power Cleans 155/105 *Weight and Reps should be scaled to something manageable in 1:15 Min LV2: 135/95 Lv1: 95/65 ...
STRENGTH: Every 2 MIN Push Jerk 3-2-1-1 Split Jerk 1-1-1-1 *Build Each Set WOD A: 5 MIN AMRAP 32 Double Unders/ 50 Singles 16 Alternating Hang DB Clean/Jerk 50/35 2 MIN REST WOD B: 5 MIN AMRAP 5 Bar Muscle-ups/ 8 Burpee Pull-ups 15 V-Ups/ Tuck-Ups *Athlete may pick which WOD they would like to do first. As long as...
STRENGTH: Barbell Back Rack Lunges (Off The Rack) 4 X 8 Each Leg -Reverse Step WOD: 3 Rounds For Time 20 Push-ups 30 RKBS 40 Air Squats Lv1: 53/35 Lv2: 62/44 Lv3: 70/53 Lv3+: w/ weight vest the whole time 40/20# Finisher: 2 MIN L-Sit Hold w/ Parallelets Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
Great job everyone who came to the Halloween Competition Yesterday! Sunday (today) should be your rest day. For everyone else: Strength: Work up to a heavy Snatch Pull (85-90% of 1 rep snatch) then perfom: Every 90 sec Snatch Pull 3-3-2-2-1-1-1 Increase weight as desired. First set should be about...
When you arrive, please sign-up on the whiteboard in the division you will be competing so we can make heats. It is a potluck so bring food/ drinks to share. Can't wait to see your costumes! More details on our Facebook event page HERE. WOD...
Halloween partner competition tomorrow! It is a potluck so bring food/ drinks to share. Can't wait to see your costumes! More details on our Facebook event page HERE. Skill: Rolling Pistols progression -Candlestick roll -lower to candlestick on one foot, stand up on two feet -lower down on...
Wendler Deadlift *24 MIN Week 3 % Based On 90% of 1 Rep Max 75% X 5 85% X 3 95% X Max Reps French Throwdown 17.3 Qualifier 3 Rounds 500M row 20 T2B 5 Overhead Squats *15 MIN Time Cap RX 1st round : 135/95lb 2nd round : 155/105lb 3rd round : 175/115lb Scaled Level 2 1st round : 95/75lb 2nd...
STRENGTH PART A: Bench Press 5 X 5 DB Bench On Box 3 X 8-10 Max Unbroken Push-ups 1 Set *20 MIN STRENGTH PART B: Barbell Bent Over Row 3 X 8-10 Dual DB/KB Row 3 X 8-10 Face Pulls w/ Band 3 X 20 *20 MIN See week program skeleton HERE. Log your scores on Beyond the...