8 Week Nutrition Challenge Begins Jan 11th! Info session on Saturday, Jan 4th from 9-9:30am. Book your body composition test TODAY before spots fill up. Schedule test HERE. WORKOUT OF THE DAY SKILL Handstand Push-up INTERVALS 3 MIN ON/1 OF X 3 Cycles 5...
WORKOUT OF THE DAY Wendler Deadlift Week 1 - Cycle 2 % based on 90% of 1 RM 65%+ 10lb x 5 75%+ 10lb x 5 85%+ 10lb x Max Reps “HELEN” 3 ROUNDS FOR TIME 400M Run 21 Kbs 53/35 12 Pull-up *15 MIN CAP ____________________________________________________________ LITE N' TITE AMRAP X 5 8/6...
WORKOUT OF THE DAY 3 SETS FOR QUALITY 8-10 Db Shoulder Raises 8-10 Db Lateral Raises Wendler - Strict Press Week 1 - Cycle 2 % based on 90% of 1RM 65%+ 5lb x 5 75%+ 5lb x 5 85%+ 5lb x Max Reps AMRAP X 7 3-6-9-12.. Box Jumps S2OH 115/75 L2: 95/65 L1: 75/55 CURRENT WEEK...
WORKOUT OF THE DAY Wendler Back Squat Week 1 - Cycle 2 % based on 90% of 1RM 65%+ 10lb x 5 75%+ 10lb x 5 85%+ 10lb x Max Reps 3 SETS FOR QUALITY 8/8 Bulgarian Split Squat 1:00 Plank 8 Tempo Goblet Squat *3 Second Tempo ____________________________________________________________ LITE N' TITE EMOM X 28 MIN...
WORKOUT OF THE DAY EMOM X 6 1 Halting Power Snatch + 1 Power Snatch *Above the knee FOR TIME 600M Run 50 Sit-ups 40 Hand Release Push-up 30 Power Snatch 115/75 20 Muscle-up (athlete choice)/ Burpee Pull-up *25 MIN CAP CURRENT WEEK PROGRAMMING Log your scores on Beyond...
WORKOUT OF THE DAY EMOM X 8 MIN 1: AMRAP 4 Up/Downs + 8 Mtn Climbers MIN 2: 4 Db Snatch + 4 Single Arm OH Lunge 50/35 *Alternate arms however Rest 2 Minutes EMOM X 8 MIN 1: 15/10 Cal Row MIN 2: Max Rep Burpees Log your scores on...
8TH ANNUAL ATHLETE'S CUP!! -WOD A- “SNOW PLOW” 8 Minutes to find a max weight: 1 Power Clean + 1 Hang Clean + 1 Front Squat + 1 S2OH -WOD B- “NAUGHTY AND NICE” PART 1 - “NAUGHTY” AMRAP X 3 50M Run Rest 1 Minute PART 2...
WORKOUT OF THE DAY SNATCH BALANCE 5 X 3 *Build to a moderate/heavy 3 Rep 4 SETS FOR QUALITY - 250M Row - 6/6 Side Plank Rotations - 10 Step-up 30/24 FOR TIME 1 Mile Run CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't have a...
WORKOUT OF THE DAY AMRAP X 20 12 Strict Pull-up 12/10 Cal Bike 1:00 Plank 12 Kbs 53/35 24 Air Squats ____________________________________________________________ LITE N' TITE 3 SETS FOR QUALITY 3 X 10 Bulgarian Split Squat 3 X 20 Banded Good Morning EMOM X 18 MIN 1: 40 DU MIN 2: 15 Wall Balls MIN 3:...
WORKOUT OF THE DAY STRENGTH Deficit Deadlift (no higher than 15# plate) 5-5-3-3-3 FOR TIME 1500M Row FINISHER Foam Roll/Mobility 10-12min CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...