12 Oct

Posted at 20:00h in WOD

Shoulder Pain Seminar with Dr. Joe today at 11:30am! Click here for details. 8:30 am Lite N Tite Skill: Rope Climbs 1 min max RC/ 1 min rest- 4x Lv3: legless Lv2: with legs Lv1: rope walks Partner WOD: 1200M run 80 DB DL 40 OH DB Lunge 800m run 60 DB DL 30 OH DB...

11 Oct

Posted at 20:00h in WOD

STRENGTH: 3 X 8 Tempo KB/DB Front Squats (30X01) * Single or Double Rack 3 X 100' Sled Push *Rest 3 MIN Between WOD: 18 MIN AMRAP 250M Row 25 Single Arm DB Box Step-Over 24/20, 50/35 50 DU/ 100 Singles 25 T2B See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't...

10 Oct

Posted at 20:00h in WOD

STRENGTH: Wendler Deadlift (25MIN) Week 1 % based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: "AMANDA" 9-7-5 Ring Muscle-up Squat Snatch 135/95 *12 MIN CAP LV2: 95/65 LV1: 75/55 See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here...

09 Oct

Posted at 20:10h in WOD

WOD: 30 MIN EMOM MIN 1: 10/8 Cal Bike MIN 2: 100’ Front Rack Carry 53/35 MIN 3: 12 Hang Power Cleans 75/55 MIN 4: 15 Push-ups MIN 5: 18 Sit-ups/ RX+ 9 GHD Sit-ups MIN 6: Rest See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB...

08 Oct

Posted at 21:15h in WOD

STRENGTH: Wendler Strict Press (12MIN) Week 1 % Based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: “Jackie” 1000M Row 50 Thrusters 45/35 30 Pull-Ups *12 MIN CAP LITE N' TITE SKILL/STRENGTH Build up to heavy TGU WOD 1: 1k row for time 5 MIN REST WOD 2: 21-15-9 DB Push Press Box Jumps 24/20 See...

07 Oct

Posted at 21:39h in WOD

STRENGTH: Wendler Back Squat (15MIN) Week 1 % Based on 90% of 1 Rep Max 65% X 5 75% X 5 85% X Max Reps WOD: FOR TIME 800M Run 21 Power Snatches 135/95 400M Med Ball Carry 40/30 21 Burpee Box Jump Overs *15 min cap See week program skeleton HERE. Log your scores on Beyond the...

06 Oct

Posted at 20:00h in WOD

SKILL: 15 MIN Gymnastics Goat work WOD: 25 MIN AMRAP 100’ Farmer Carry 70/53 15/12 Cal Bike 15 Back Extensions 15/12 Cal Ski Erg 15 Ring Rows 1 Min Plank 40' Bear Crawl * Hop on Ski Erg when available/Stagger Start See week program skeleton HERE. Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...

05 Oct

Posted at 20:00h in WOD

WOD: In Teams of 2 2 ROUNDS FOR TIME 200 Double Unders/Singles 30 Synchronized Power Cleans 115/85 60 Push-ups 2k Row *40 MIN CAP LITE N' TITE In Teams of 2 2 ROUNDS FOR TIME 200 Double Unders/Singles 30 Synchronized DB Power Cleans 40/30 60 Push-ups 2k Row *40 MIN CAP *Share row every 500M *Power Cleans: Partners must both open hips...

04 Oct

Posted at 20:13h in WOD

STRENGTH: Cossack Squat 3 X 10-12 Reps Total -Super Set- Kneeling Filly Press 3 X 8-10 Each Arm *Kossack Scale: Stack plates to sit/touch if unable to maintain position WOD: 14 MIN ALT. EMOM 15 Wall Balls 20/14 12 Box Jumps 24/20 *Scale the reps/MB weight to something manageable within :40 sec each minute for...

03 Oct

Posted at 20:00h in WOD

STRENGTH: 10 MIN EMOM 1 Snatch Deadlift + 1 High Hang Power Snatch + 2 Hang Power Snatch WOD: 3 ROUNDS FOR TIME 10 Power Snatch 75/55 15 Burpees 20 KBS 53/35 400M Run *20 MIN CAP LV1: 55/35 LV2: 65/45 RX+: 95/65 * Reminder, we will be re-starting the “Wendler 5-3-1” strength cycle October 8th. Please...