19 Mar

Posted at 20:14h in WOD

___________________________________________________________ WORKOUT OF THE DAY HOME WOD WARM-UP EVERY 20 SECONDS X 2 SETS -Cat cow -Thoracic rotation -Thoracic rotation -Bird dog hold -Birddog hold -Table top hold 2 SETS 15 Jump Jacks 10 Toe Touches 10 Cossack Lunge FOR TIME 50-40-30-20-10 Skiiers (both legs=1) Sit-ups FINISHER (Rotator Cuff) EVERY 15 SECONDS X 4 SETS T-Y-I-Pockets HOME WOD VDIEO Join Zoom Meeting HOME WOD-ZOOM Log...

17 Mar

Posted at 20:07h in WOD

HELLO!! Starting tomorrow we will be implementing videos on IGTV/Facebook to go along with the Home WOD's! Bear with us as this will be new to try out and will dial this in. We will introduce the workout, warm-up, and review movements. Look forward...

16 Mar

Posted at 20:15h in WOD

___________________________________________________________ WORKOUT OF THE DAY HOME WOD 2 ROUNDS FOR TIME 800M RUN 50 Jumping Air Squats/ 50 Goblet squats Then, 4 SETS FOR QUALITY 10 Bulgarian Split squats each leg (use DB/KB if you have) 30 Sec Superman hold *Rest as needed btwn sets Log your scores on...

15 Mar

Posted at 20:29h in WOD

REMINDER Today we will begin capping classes at 18 athletes per class. Please download the Zen Planner app and be sure to reserve your class beforehand. This week will be somewhat of a grace period to adapt to the new policy. Strict policy will...

14 Mar

Posted at 19:10h in WOD

___________________________________________________________ WORKOUT OF THE DAY “RANKEL” AMRAP X 20 6 Deadlifts 225/155 7 Burpee Pull-ups 10 Kettlebell Swings 2/1.5 Pood 200M Run L2: 185/125 L1: 135/95 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...

13 Mar

Posted at 20:09h in WOD

___________________________________________________________ WORKOUT OF THE DAY 4 CYCLES - 1 MINUTE STATIONS MIN 1: Alt DB Snatch MIN 2: SA DB Thrusters MIN 3: V-ups MIN 4: SA OH Lunge MIN 5: Row MIN 6: Rest Lv3: 50/35 Lv2: 35/25 Lv1: 25/15 ___________________________________________________________ LITE N’ TITE AMRAP X 15 40 Lunges w/medball 200M Run w/medball 40...

12 Mar

Posted at 20:59h in WOD

___________________________________________________________ WORKOUT OF THE DAY E2MOM X 12 Clean Pull to Hip + 2 Hang Clean FOR TIME 21-15-9 Front Squat 400M Run after each set Lv3: 115/75 Lv2: 95/65 Lv1: 75/55 *12 MIN CAP Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?

11 Mar

Posted at 20:00h in WOD

___________________________________________________________ WORKOUT OF THE DAY SKILL Ring MU EMOM X 16 MIN 1: 4-6 Ring MU MIN 2: 12/10 Cal Bike MIN 3: 45s Heavy Kb Farmer Hold MIN 4: 15 Box Jumps 24/20 ___________________________________________________________ LITE N’ TITE 3 ROUNDS FOR TIME 50 Cal Bike 800M Row 400M Run 20 Burpee Box Jump Over Log your...

10 Mar

Posted at 20:00h in WOD

___________________________________________________________ WORKOUT OF THE DAY EVERY 1:30 Power clean 3-3-3-2-2-2-1-1-1 3 ROUNDS FOR TIME 5 Power Clean 185/125 10 Lateral Burpee/ Bar 20 Unbroken Wall Balls 20/14 *12 MIN CAP L2:155/1105 L1:135/95 ___________________________________________________________ BARBELL CLUB Behind the Neck Jerk 3 X 3 Push Press 10 X 3 Snatch Balance 5 X 3 Overhead Squat 5 X 3 Log your scores on...